RBR- MIXED 4S
About This Competition
RBR mixed 4s comp (2m2f)
Standards M/F
Deadlift 70kg/50kg
Clean & Jerk 40kg/30kg
Snatch 30kg/20kg
Wall Ball 6kg/3kg
Kettlebell 16kg/12kg
Gymnastics
Single Unders
Push Up/Knee Push Up
Banded Pull Ups Purple/Green (bands must be used)
Knee Raises
Box steps 24"/20"
Intermediate
Single Dumbbell 22.5kg/15kg
Deadlift 90kg/60kg
Clean & Jerk 60kg/40kg
Snatch 40kg/30kg
Wall Ball 9kg/6kg
Kettlebell 24kg/16kg
Gynmastics
Double Unders (single under 2 to 1 ratio)
Chest To Bar/Pull Up
Hspu/Push Up (ab mat for male. Ab mat plus 20kg plate for female)
Toes To Bar (Leg raises 2 to 1 ratio)
Box Jumps 24"/20"
4 workouts plus final
Workouts will be released in the week leading up to the event.
NO REFUNDS after booking.
Source: Competition Corner
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Top Results
Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | SLC A TEAM | 8 |
| 2 | RXtion | 22 |
| 3 | Fusion | 25 |
| 4 | CrossFit Alpha Wolf | 27 |
| 5 | A to Z | 33 |
| # | Athlete | Points |
|---|---|---|
| 1 | Booty and the Beasts | 9 |
| 2 | CrossFit River Mersey | 12 |
| 3 | Ronnie Coleman | 24 |
| 4 | thrown together now throwing up | 24 |
| 5 | Scale and bail | 28 |
Workouts
100 DBALL OVER BOX
80 DBALL SQUATS
60 DBALL BURPEES
40 DBALL OVER SHOULDER
YGIG IN PAIRS - EACH PAIR COMPLETES 10 REPS THEN SWITCHES, WORK SPLIT EVENLY ACROSS ALL FOUR ATHLERES
INTER: 30KG
SCALED: 20KG
0 - 2 MINUTES PAIR 1 - MAX REPS CLEAN
2 - 4 MINUTES PAIR 2 - MAX REPS SNATCH
SCORE IS REPS X LOAD FOR MINUTES 0 - 4
ONE BARBELL PER PAIR (YOU CHOOSE WEIGHT)
PAIRS MM/FF
4 - 8 MINUTES PAIR 1 - 1RM SNATCH
8 - 12 MINUTES PAIR 2 - 1RM CLEAN
score is total of all 1RM
AMRAP 3 - PAIR 1
500M ROW
MAX SYNCHRO SDB DEVIL PRESS
AMRAP 3 - PAIR 2
500M ROW
MAX SYNCHRO SDB DEVIL PRESS
AMRAP 3 - ALL FOUR
MAX SYNCHRO SWINGS
PAIRS MF/MF
INTER DB: 22.5KG M, 15KG F
INTER KB: 24KG M, 16KG F
SCALED DB: 15KG M, 10KG F
SCALED KB: 16KG M, 12KG F
16 ROUNDS (4 ALT ROUNDS EACH)
3 PULL UPS
6 TTB/KNEE RAISES
9 BOX JUMP OVERS
TIME CAP 15 MINS
INTER: CAN SCALE PULL UPS TO BANDED AT 2:1 REPS (BLACK(M), PURPLE (F))
INTER: CAN SCALE TTB TO KNEE RAISES AT 2:1 REPS
INTER: BOX HEIGHT: 24"/20" (MUST JUMP)
SCALED: PULLS UP - PURPLE (M)/GREEN (F) BANDED
SCALED: KNEE RAISES
SCALED: BOX HEIGHT: 24"/20" (CAN STEP)
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Event Details
Closes: Jan 25, 2023
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