Whiplash: The Welsh Open
About This Competition
We are back!!
This is our first event under new event organizers here at Whiplash: The Welsh Open Mixed Fours (MMFF). This is a two-day event designed to challenge intermediate and RX athletes. The workouts challenge both physical capabilities along with teamwork and strategy. A maximum of 16 teams will compete over the weekend.
Over the weekend there will be guaranteed 5 events.
Day 1: "See you at the Track" - On Saturday we will attend Afon Taf High School Race track (5 minute drive from the box) so make sure to bring your running trainers!
ADDRESS: 17 Chapel Street, Troed-Y-Rhiw CF48 4ED
Day 2: "Meet me at the Gym" - On Sunday we will return to CrossFit 470 Box where you will participate in your CrossFit style workouts testing conditioning, weightlifting, gymnastics and teamwork!
ADDRESS: Units 2-4, Compass Court, Merthyr Tydfil Ind Park, Merthyr Tydfil CF48 4DR
Registration will close at 12am on Saturday July 1st.
MOVEMENT STANDARDS
Not all movements are guaranteed to be within the workouts but are a general guideline of what athletes may be required to undergo during the competition. It is RECOMMENDED that all athletes are of INTERMEDIATE level and AT LEAST 1 Athlete is competent in the following movements.
GYMNASTICS
- Pull-ups
- Bar Muscle Ups
- HSPU (Strict + Kipping)
- Rope Climbs (15ft)
All athletes should be able to perform any other bodyweight movements such as: Burpees, box jumps, air squats, lunges, jumps, etc. Sometimes these movements may be weighted (sandbags) and/or involve other equipment.
WEIGHTLIFTING
Weights are kept to appropriate level of competition aims, however there is a possibility of 1 rep max testing to explore athletes top end strength.
All athletes should be competent in:
Back Squat: 90/65kg
Front Squat: 70/50kg
Overhead Squat: 50/35kg
Deadlift: 100/70kg
Clean: 60/40kg
Snatch: 40/30kg
Dumbbell Snatch: 22.5/15kg
Note that the 4 man- WORM might make an appearance on the Sunday, so make sure to get some practice in!
CONDITIONING
Conditioning may be tested using indoor rowers, ski ergs, air assault bikes and running.
OTHER INFORMATION
- The WODs will be released leading up to the event.
- This event is child friendly, so bring your friends and family along!
- Spectators can come and cheer you on for free!
- There will be plenty of space to park in the industrial estate where the box is located.
- All Podium finishers will receive prize packs.
- Athlete substitutions are permitted up until the day of the event by written request.
- We will not issue refunds under any circumstances. You are free to transfer your registration to another team. The team captain will be responsible for advising us of the transfer of registration by email.
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| # | Athlete | Points |
|---|---|---|
| 1 | No Rep, No Whey! | 7 |
| 2 | 1 Gabs 3 Slabs | 11 |
| 3 | Function🏴☠️ | 18 |
| 4 | Run like the winded | 20 |
| 5 | SPC COMPETE | 26 |
Workouts
4 laps of the running track
- 1 Athlete drops out every lap
(lap 1 = 4 athletes
lap 2 = 3 athletes
lap 3 = 2 athletes
final lap = 1 athlete
Athletes will perform 1 lap of the track with varying movements at each station
On 3..2..1..go! MM/FF partners will perform 100m wheelbarrow carry swapping carrying partner at 50m
Athletes will then carry 2x24kg and 2x16kg kb 50m, then perform 30 synchro s/a kb hang clean and jerks
Then, sandbag carry 50m (1 x 45kg, 1 x 65kg), at 50m athletes will perform 15 sandbag over shoulder on each sandbag. (MM - 65kg, FF - 45kg)
Once sandbag over shoulder is complete, 100m firemans carry will be performed swapping partners at 50m
Lastly, a 100m sprint to the finish line
Athletes will perform 4 intervals in total (1 athlete to perform 1 buy in section, all 4 athletes work in synchro)
Interval 1 (2 min)
10/8 cal ski
16 toes to bar
AMRAP s/a devil press as a team of 4
Interval 2 (2 min)
10/8 cal ski
12 pull ups
AMRAP s/a devil press as a team of 4
Interval 3 (2 min)
10/8 cal ski
8 Chest to bar pull ups
AMRAP s/a devil press as a team of 4
Interval 4 (3 min)
10/8 cal ski
4 ring muscle ups
AMRAP s/a devil press as a team of 4
Athletes will have 12 minutes to establish a maximum load between all 4 athletes.
1 athlete must perform only 1 of the movements
1 Clean
1 Jerk
1 Snatch
1 Overhead Squat
1 male and 1 female bar will be provided. Only 1 athlete lifting at a time.
On 3...2...1...Go! Athletes will perform:
40 worm deadlifts
1 length worm lunge
40 cal echo bike
1 length worm lunge
30 worm shoulder to overhead
1 length worm lunge
30 cal echo bike
1 length worm lunge
20 worm cleans
1 length worm lunge
20 cal echo bike
1 length lunge
10 worm thrusters
All 4 athletes must run back to the echo bike for time to stop.
Athletes are permitted to interchange as many times as they wish on the echo bike, however the worm must remain off the floor whilst the bike is in motion for the calories to count.
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Event Details
Closes: Jul 6, 2023
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