SWEDEN THROWDOWN 2024
About This Competition
🏋️♂️ Welcome to Sweden Throwdown 2024 🏋️♂️
Date: April 20-21, 2024
Location: ABB Arena, Västerås
Get Ready to Embrace the Challenge with "Team of 4 + 2" Format and Team of 2 RX, INTERMEDIATE & SCALED. 💪
Join us for an exhilarating weekend of CrossFit action at the Sweden Throwdown 2024! This annual competition brings together athletes of all skill levels to test their limits and showcase their teamwork in this unique format.
Team of 4 + 2" Competition Format: A Unique Team Challenge! 🌟
The Sweden Throwdown will once again be using the 4+2 format that we have developed over the previous 2 years. Each team must consist of a minimum 4 athletes (2 male and 2 female) however you have the ability to bring 2 additional athletes (1 male and 1 female) for a total of 6.
Team of 2 format
You will always be 2 on the floor and will compete 2 days.
Two Days of Competition for Everyone!🏆
On Day 1 all teams, both 4+2 and 2, will participate in the same events on the first day. The events are specially designed to differentiate between RX, Intermediate, and Scaled based on the outcomes.
On Day 2 of the competition, athletes will be categorized into RX, Intermediate, or Scaled divisions based on their performance from Day 1.
A Minimum of Five WODs for Every Team 💥
Expect to complete a minimum of five WODs.
Open-Intermediate/RX Division: What to expect🌟
The Intermediate Division invites athletes to tackle exercises and weights that reflect those in the CrossFit® Open RX (excluding the heaviest loads). In addition to fundamental lifts, athletes will be challenged with gymnastic movements such as T2B, Pull-ups, C2B Pull-ups, HSPU, and Double unders. Some more advanced skills may also appear to a lesser extent.
Scaled Division: What to expect 💪
The Scaled Division offers lighter weights and exercises designed to emphasize technical accuracy and safety. Loading will be typically lighter than the Intermediate division or in less volume. Gymnastics skills like Toes to bar, Toes to rings, and Pull-ups are included, but more advanced movements are very often not required except perhaps in a grand-finale.
Preparation and Strategy 💼
To allow all athletes to prepare adequately, all WODs will be released 7 days before the competition. This gives you the chance to plan your strategy and fine-tune the techniques that will be tested.
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Top Results
Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | Full send | 600 |
| 2 | FC Mamas | 555 |
| 3 | KAPACITET2 | 525 |
| 4 | Team HD60 | 525 |
| 5 | Unitums | 500 |
| # | Athlete | Points |
|---|---|---|
| 1 | SAF | 600 |
| 2 | Rednecks | 540 |
| 3 | Superserben | 540 |
| 4 | Dumbomboys | 515 |
| 5 | M21 TG | 510 |
| # | Athlete | Points |
|---|---|---|
| 1 | UNITED | 595 |
| 2 | Biscoff | 545 |
| 3 | M21 | 521 |
| 4 | Maja&Matte | 506 |
| 5 | Leftovers | 482 |
| # | Athlete | Points |
|---|---|---|
| 1 | Kapacitet | 637 |
| 2 | Oldies But Goldies | 592 |
| 3 | Team TT | 560 |
| 4 | Estländers | 554 |
| 5 | Tegen Zen | 551 |
| # | Athlete | Points |
|---|---|---|
| 1 | Repbasics | 665 |
| 2 | CF VANHEIM | 613 |
| 3 | Majoren | 602 |
| 4 | DIVERGENT | 600 |
| 5 | SMEK | 551 |
| # | Athlete | Points |
|---|---|---|
| 1 | TartuChics | 575 |
| 2 | Tech Girls | 535 |
| 3 | Styrka C. | 520 |
| 4 | Pippi x2 | 510 |
| 5 | Icebreaker | 510 |
| # | Athlete | Points |
|---|---|---|
| 1 | Mårt & Gus | 585 |
| 1 | CF Fønix | 585 |
| 3 | Lift&Laugh | 540 |
| # | Athlete | Points |
|---|---|---|
| 1 | Ronneby | 680 |
| 2 | Nerd Herd | 670 |
| 3 | Steel cut | 605 |
| 4 | HebyMaster | 595 |
| 5 | CrossFit Eken | 590 |
Workouts
3 Rounds per athlete of:
25 Wall balls 9/6kg
(Accumulate 100 calories on the C2 bike)
-then-
45 Sync Worm facing burpees
3 Rounds for time:
40 Cal bike erg
30 Worm Squats
Time cap: 12:00
Bike erg:
Teams will have two bikes per team.
Each bike needs to read 40 calories before the team advances to the worm.
Athletes may adjust the damper and seat height.
Athletes may not adjust the screen or handle bars in any way.
Worm Squats:
Athletes must all face forwards facing the crowd and clearly hold the worm on one shoulder (not across the back)
All four athletes must squat below parallel.
The rep is given when all athltetes reach hip extension at the top of the rep.
Substitutions:
Are allowed (but not required) at the end of each completed round of the workout, meaning there is two potential opportunities for subs here.
Substitutions will always take place in a designated area.
POWERED BY ELEIKO
For Max Load
Athlete 1: 1 Rep max snatch
Athlete 2: 1 Rep max hang snatch
Time cap: 6:00
POWERED BY ELEIKO
For Max Load
0:00-5:00
Male 1: 1 Rep max snatch
Male 2: 1 Rep max hang snatch
5:00-10:00
Female 1: 1 Rep max snatch
Female 2: 1 rep max hang snatch
Format:
Athletes will have a maximum of 3 lifts each inside their 5 minute working window. One athlete will always complete a snatch (from the floor) and the other athlete will always complete a hang snatch. Athletes must alternate attempts.
At the 5:00 minute mark, the male athletes must be donw with their lifts and the female athletes begin, repeating the same process.
Substitutions:
Are not allowed in this event. Choose 2 male and 2 female athletes to complete the entire event.
For Time:
21 Sync DB hang to overhead
100 Double unders (split anyhow)
27 TTB (split anyhow)
21 Sync DB hang to overhead
100 Double unders (split anyhow)
21 TTB (split anyhow)
21 Sync DB hang to overhead
100 Double unders (split anyhow)
15 Sync TTB
21 Sync DB hang to overhead
100 Double unders (split anyhow)
9 Sync TTB
22.5/15kg
Complete for time:
MF PAIR (any)
40 Sync burpees over the worm
30 Sync DB hang to overhead
20 Sync TTB
-then-
MF PAIR (any)
40 Sync DB hang to overhead
30 Sync TTB
20 Sync burpees over the worm
-then-
MF PAIR (any)
40 Sync TTB
30 Sync burpees over the worm
20 Sync DB hang to overhead
Time cap: 14:00
(MF = Male and Female)
Format. Only 2 athletes will be on the floor at any one time. This will always be a male and female pair. Once a pair starts a block of 90 reps they must complete it without the assistance of their other team mates.
Loading: 22.5/15kg
Substitutions:
Are allowed (but not required) at the end of each completed block of 90 reps, meaning there is two potential opportunities for subs here.
Substitutions will always take place in a designated area.
OPEN DIVISION
For Time
15 Sync overhead squats 60/40kg
30 Sync pull ups
15 Sync overhead squats 60/40kg
20 Sync C2B pull ups
15 Sync overhead squats 60/40kg
10 Sync Bar muscle ups
SCALED DIVISION
For Time
15 Sync back squats 50/35kg
30 Pull ups (split anyhow)
15 Sync front squats 50/35kg
20 Pull ups (split anyhow)
15 overhead squats 50/35kg (split anyhow)
10 Sync pull ups
4 Rounds for time:
80 Double unders (1 athlete)
10 Worm clean and jerks (4 athletes)
Time cap: 10:00
Format: All 4 athletes run to the worm to signify the start of the workout and set a positional order that must be maintained for the entire workout. The female athlete at the back of the worm will then complete her 80 double unders whilst the other athletes wait by the worm. Once finished, the female athlete rejoins her team mates and together they complete 10 clean and jerks. After 10 reps, the first male athlete will make his way to the rope and complete 80 double unders. This process will repeat for four rounds (female - male - female - male)
Substitutions:
Are not allowed in this event. Choose 2 male and 2 female athletes to complete the entire event.
OPEN DIVISION
12 Minute AMRAP:
Station 1: AMRAP 10 Deadlifts 100/65kg + 10 box jump overs 60/50cm
Station 2: AMRAP Row cals
Station 3: AMRAP Ski cals
Station 4: AMRAP Bike cals
Athletes must rotate stations after 3 rounds of station 1 are complete.
SCALED DIVISION
12 Minute AMRAP:
Station 1: AMRAP 10 Deadlifts 80/55kg + 10 box overs 60/50cm
Station 2: AMRAP Row cals
Station 3: AMRAP Ski cals
Station 4: AMRAP Bike cals
Athletes must rotate stations after 3 rounds of station 1 are complete.
RX DIVISION:
For Time:
15 Sync OHSQ (4 athletes)
60 C2B pull ups (1 athlete)
-
15 Hang squat cleans (4 athletes)
30 Bar muscle ups (1 athlete)
-
15 Sync OHSQ (4 athletes)
40 C2B pull ups (2 athletes)
-
15 Hang squat cleans (4 athletes)
20 Bar muscle ups (2 athletes)
Time cap: 12:00
Loading: 70/47.5kg
Subs are allowed after each block of work.
OPEN DIVISION:
For Time:
15 Sync OHSQ (4 athletes)
40 C2B pull ups (1 athlete)
-
15 Hang squat cleans (4 athletes)
20 Bar muscle ups (1 athlete)
-
15 Sync OHSQ (4 athletes)
30 C2B pull ups (2 athletes)
-
15 Hang squat cleans (4 athletes)
10 Bar muscle ups (2 athletes)
Time cap: 12:00
Loading: 60/40kg
Subs are allowed after each block of work.
SCALED DIVISION:
For Time:
15 Sync back squats (4 athletes)
40 Pull ups (1 athlete)
-
15 Hang squat cleans (4 athletes)
30 Pull ups (1 athlete)
-
15 Sync back squats (4 athletes)
20 C2B pull ups (1 athlete)
-
15 Hang squat cleans (4 athletes)
10 Bar muscle ups (1 athlete)
Time cap: 12:00
Loading: 50/35kg
Subs are allowed after each block of work.
OPEN DIVISION
For time:
15 Sync Thrusters
30 HSPU
15 Sync Thrusters
10 Rope climbs
15 Sync Thrusters
20 Strict HSPU
15 Sync Thrusters
5 Legless Rope climbs
15 Sync Thrusters
SCALED DIVISION
For time:
15 Sync single arm DB thrusters
30 HSPU to a riser
15 Sync single arm DB thrusters
10 Rope climbs
15 Sync single arm DB thrusters
20 HSPU to a riser
15 Sync single arm DB thrusters
5 Rope climbs
15 Sync single arm DB thrusters
RX DIVISION
12 Minute AMRAP:
Station 1: AMRAP 10 Deadlifts 100/65kg + 10 box jump overs 75/60cm
Station 2: AMRAP Row cals
Station 3: AMRAP Ski cals
Station 4: AMRAP Bike cals
Athletes must rotate stations after 3 rounds of station 1 are complete.
OPEN DIVISION
12 Minute AMRAP:
Station 1: AMRAP 10 Deadlifts 100/65kg + 10 box jump overs 60/50cm
Station 2: AMRAP Row cals
Station 3: AMRAP Ski cals
Station 4: AMRAP Bike cals
Athletes must rotate stations after 3 rounds of station 1 are complete.
SCALED DIVISION
12 Minute AMRAP:
Station 1: AMRAP 10 Deadlifts 80/55kg + 10 box jump or step overs 60/50cm
Station 2: AMRAP Row cals
Station 3: AMRAP Ski cals
Station 4: AMRAP Bike cals
Athletes must rotate stations after 3 rounds of station 1 are complete.
RX DIVISION
For time:
20 Worm Thrusters
18 Strict HSPU per athlete
Whilst other 3 athletes hold the worm
20 Worm Thrusters (*Sub opportunity after 10 reps)
4-3-4-3 Legless rope climbs per athlete
Whilst other 3 athletes hold the worm
20 Worm Thrusters
(Subs are allowed at the hlaf-way point of this workout)
OPEN DIVISION
For time:
20 Worm Thrusters
18 HSPU per athlete
Whilst other 3 athletes hold the worm
20 Worm Thrusters (*Sub opportunity after 10 reps)
4-3-4-3 Rope climbs per athlete (first rep is legless)
Whilst other 3 athletes hold the worm
20 Worm Thrusters
(Subs are allowed at the hlaf-way point of this workout)
SCALED DIVISION
For time:
20 Worm Thrusters
60 HSPU (split anyhow)
20 Worm Thrusters (*Sub opportunity after 10 reps)
8 Rope climbs (male athletes)
6 Rope climbs (female athletes)
20 Worm Thrusters
(Subs are allowed at the hlaf-way point of this workout)
Media
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Event Details
Closes: Apr 21, 2024
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