Southern Rivals - The Quads
About This Competition
Join us on either Saturday 13th (scaled) or Sunday 14th (Rx) April 2024 for a mixed teams competition at CrossFit Southampton, a huge functional fitness space on the South Coast. Each team (2x male, 2x female) will take part in 4 workouts with the top 3 teams on each day winning some big cash prizes!
Accessible to all abilities, this flagship teams event will feature a mix of fast-paced functional fitness workouts using kit you’re familiar with and an outdoor agility event with equipment you’re less familiar with! It’ll be an all-round fun filled day!
Refreshments including top quality speciality coffee, energy drinks and snacks will be available on the day.
Workout demos and movement standards will be announced online in the week leading up to the competition.
Entry is £50 per person and can be purchased using the link below – places are very limited! No need to give your team names just yet, we’ll be in touch nearer the time.
Grab your team mates and get signed up!
Unsure whether to sign up to RX or Scaled?
RX athletes would need to be able to perform the following movements and weights (male/female) as a guide. This does not mean these specific movements will be featured, it’s just a guide:
TTB
Pull Ups
Double Unders
Thrusters 50kg/35kg
Deadlift 100kg/70kg
GTOH – 70kg/45kg
Scaled entry would be suitable for anyone unable to perform the RX standards as long as they have a basic understanding of the fundamental movements in CrossFit. An example of the types of movements and weights you’d need to be able to perform would be:
Hand Release Press Ups
Ab Mat Sit Ups
Single Unders
Jumping Pull Ups
Thrusters – 35kg/20kg
Deadlift – 70kg/50kg
GTOH – 45kg/30kg
If you have any questions regarding the RX or Scaled standards, get in touch.
If the event has to be cancelled for any reason, you'll be automatically moved to the new date. If you're unable to make this date, please get in touch.
Praise for Southern rivals
‘it was indeed an amazing day! So well organised! Great atmosphere. I’ve been thinking about it all day. Thank you so much everyone xx’ – Helen Westwood
‘Such a great day, so well programmed and run! We can’t wait for the next Southern Rivals’ – Alex Wood
‘A great day, well programmed, good consistent judging, and everyone having fun’ – Mark Nugent
‘It was sooo much fun, great day! Thank you!’ – Claire Potter
‘Had an awesome time competing. Was very well organised and ran smoothly. Amazing job to everyone who played a part!! Can’t wait for the next one’ – Lakshman Thuraisingham
‘Brilliant job guys, very tough but enjoyable WODs, very well organised and great atmosphere. Thank you to all the judges too’ – Justin Lyon
‘Thanks for having us. We had a great time and will definitely be back. Great comp!’ – Steph Wyte
‘Such a brilliant event! Hope to never hear the words ‘No Rep’ again! – Debi Leigh
Source: Competition Corner
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Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | 5ft at best | 10 |
| 2 | Southern Legion | 17 |
| 3 | TEAM SOLENT | 19 |
| 4 | Flux Training Club | 24 |
| 5 | No Flux. Given | 44 |
| # | Athlete | Points |
|---|---|---|
| 1 | Chalk Dirty with me | 17 |
| 2 | Second times the charm | 20 |
| 3 | Four peas in a wod | 27 |
| 4 | Chalk Dirty To Me | 43 |
| 5 | God Of Wods | 43 |
Workouts
FOR TIME
M/M
40 Double Unders (each)
15 Assault Bike Calories (each)
TEAM
40 Sync DB Hang Snatch at 22.5kg/15kg
F/F
40 Double Unders (each)
10 Assault Bike Calories (each)
TEAM
30 Sync DB Hang Snatch
M/M
40 Double Unders (each)
15 Assault Bike Calories (each)
TEAM
20 Sync DB Hang Snatch
F/F
40 Double Unders (each)
10 Assault Bike Calories (each)
TEAM
10 Sync DB Hang Snatch
TIME CAP - 12 MINUTES
FOR TIME
M/M
40 Single Unders (each)
12 Assault Bike Calories (each)
TEAM
40 Sync DB Hang Snatch at 22.5kg/15kg/12.5kg/10kg
F/F
40 Single Unders (each)
8 Assault Bike Calories (each)
TEAM
30 Sync DB Hang Snatch
M/M
40 Single Unders (each)
12 Assault Bike Calories (each)
TEAM
20 Sync DB Hang Snatch
F/F
40 Single Unders (each)
8 Assault Bike Calories (each)
TEAM
10 Sync DB Hang Snatch
TIME CAP - 12 MINUTES
6 MINUTE WINDOW (0-6 minutes)
TEAM
30 Synchronized Line Over Burpees
M/M
1RM Hang Clean
into -
6 MINUTE WINDOW (6-12 minutes)
TEAM
30 Synchronized Line Over Burpees
F/F
1RM Hang Clean
2A (line over burpees - combined time)
2B (1rm hang clean - combined load)
6 MINUTE WINDOW (0-6 minutes)
TEAM
30 Synchronized Line Over Burpees
M/M
1RM Hang Clean
into -
6 MINUTE WINDOW (6-12 minutes)
TEAM
30 Synchronized Line Over Burpees
F/F
1RM Hang Clean
2A (line over burpees - combined time)
2B (1rm hang clean - combined load)
6 MINUTE WINDOW (0-6 minutes)
TEAM
30 Synchronized Line Over Burpees
M/M
1RM Hang Clean
into -
6 MINUTE WINDOW (6-12 minutes)
TEAM
30 Synchronized Line Over Burpees
F/F
1RM Hang Clean
2A (line over burpees - combined time)
2B (1rm hang clean - combined load)
FOR TIME
Team Run (2 LAPS)
Worm Walking Lunges (1 LENGTH)
30 Worm Squats
Team Run (2 LAPS)
Worm Walking Lunges (1 LENGTH)
30 Worm Shoulder to Overhead
Team Run (2 LAPS) - TIEBREAK TIME
Worm Walking Lunges (1 LENGTH)
30 Worm Thrusters
Team Run (2 LAPS)
TIME CAP - 15 MINUTES
FOR TIME
Team Run (2 LAPS)
Worm Walking Lunges (1 LENGTH)
30 Worm Squats
Team Run (2 LAPS)
Worm Walking Lunges (1 LENGTH)
30 Worm Shoulder to Overhead
Team Run (2 LAPS) - TIEBREAK TIME
Worm Walking Lunges (1 LENGTH)
30 Worm Thrusters
Team Run (2 LAPS)
TIME CAP - 15 MINUTES
3 MINUTE AMRAP x 4 ROUNDS
ROUND 1 - PAIR 1
4 Alternating Sets Buy-In
7 Deadlift at 100kg/70kg
7 Box Jumps at 24/20 inches
7 Toes to Bar
Max Rep Bar Muscle Ups (3 POINTS) OR Pull Ups (1 POINT) in the Remaining Time
ROUND 2 - PAIR 2
4 Alternating Sets Buy-In
7 Deadlift at 100kg/70kg
7 Box Jumps at 24/20 inches
7 Toes to Bar
Max Rep Bar Muscle Ups (3 POINTS) OR Pull Ups (1 POINT) in the Remaining Time
ROUND 3 - PAIR 1
ROUND 4 - PAIR 2
3 MINUTE AMRAP x 4 ROUNDS
ROUND 1 - PAIR 1
4 Alternating Sets Buy-In
9 Deadlift at 70kg/45kg
9 Box Jumps at 24/20 inches
9 Russian Kettlebell Swings at 24kg/16kg
Max Rep Toes to Bar (3 POINTS) OR Knee Raises (1 POINT) in the Remaining Time
ROUND 2 - PAIR 2
4 Alternating Sets Buy-In
9 Deadlift at 70kg/45kg
9 Box Jumps at 24/20 inches
9 Russian Kettlebell Swings at 24kg/16kg
Max Rep Toes to Bar (3 POINTS) OR Knee Raises (1 POINT) in the Remaining Time
ROUND 3 - PAIR 1
ROUND 4 - PAIR 2
Media
Community
Event Details
Closes: Apr 3, 2024
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