The Midlands Throwdown 2024
About This Competition
SAME SEX TEAMS OF THREE
March 23rd- Scaled and Scaled Master Athletes
March 24th- Intermediate and Intermediate Master Athletes
***NO REFUNDS***
No refunds regardless of illness, change to work schedule, partner pulling out, personal reasons, pregnancy, deployment etc. If there is a worldwide pandemic or change to dates; tickets will be transferred to the new date. Sales are final. Swaps are permitted however that must be done yourself.
https://www.facebook.com/midlandsthrowdown/
Intermediate Movement Standard:⬇️
Air Squat
Push Up
Sit Ups
Burpee
Chest to Bar/Pull Ups
Toes to Bar
Handstand Push Ups
Box Jumps 20”/24” .
•Barbell Movements:
Deadlift 80-100kg
Deadlift 50-70kg
Shoulder to Overhead 50-60kg
Shoulder to Overhead 30-40kg
Clean 50-60kg
Clean 30-40kg
Front Squat 50-60kg
Front Squat 30-40kg
Thruster 40-50kg
Thruster 25-35kg
Overhead Squat 40-50kg
Overhead Squat 25-35kg
Snatch 40-50kg
Snatch 25-35kg .
•Kettlebell Movement:
Men 20-24kg
Women 16-20kg •Dumbbell Movement:
Men 17.5-20kg
Women 15-17.5kg .
•Other Movements:
Running
Assault Bike
Rowing
Double Unders
Wall Ball 9kg/6kg
⬇️Scaled Movement Standard:⬇️
Air Squat
Hand Release Push Up
Sit Ups
Burpees
Box Jumps/Step Ups 20”/24”
Hanging Knee Raises .
•Barbell Movements:
Deadlift 60-80kg
Deadlift 40-60kg
Shoulder to Overhead 40-50kg
Shoulder to Overhead 25-30kg
Clean 40-50kg
Clean 25-30kg
Front Squat 40-50kg
Front Squat 25-30kg
Thruster 35-45kg
Thruster 25-30kg .
•Kettlebell Movement:
Men 16-20kg
Women 10-14kg •Dumbbell Movement:
Men 15-17.5kg
Women 10-12.5kg .
•Other Movements:
Rowing
Assault Bike
Running
Skipping
Wall Balls 9kg/6kg
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Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | SKF | 9 |
| 2 | Gin plus Coffee | 17 |
| 3 | Wolfhound Fitness | 20 |
| 4 | Bravehearts | 27 |
| 5 | CrossFit Dungarvan Girls | 31 |
| # | Athlete | Points |
|---|---|---|
| 1 | The 3 sparkies | 13 |
| 2 | DCG | 15 |
| 3 | CrossFit Ennis | 17 |
| 4 | The boyos | 26 |
| 5 | CFC | 36 |
| # | Athlete | Points |
|---|---|---|
| 1 | Team Fine Wine | 13 |
| 2 | CrossFit Limerick | 15 |
| 3 | Crossfit Dungarvan | 16 |
| 4 | Tribe | 20 |
| 5 | Team Enduro | 36 |
| # | Athlete | Points |
|---|---|---|
| 1 | WOD you need is love | 7 |
| 2 | Dublinbox masters | 8 |
| # | Athlete | Points |
|---|---|---|
| 1 | Barbell and babies | 8 |
| 2 | Barbells & Barbies | 23 |
| 3 | DD Fitness | 25 |
| 4 | Be ur BASE | 28 |
| 5 | Blood, Sweat & Beers | 37 |
| # | Athlete | Points |
|---|---|---|
| 1 | Beagh Ladies | 18 |
| 2 | Mahons Masters | 19 |
| 3 | Barbells and Beer | 21 |
| 4 | UnLaois’d Alley | 24 |
| 5 | One point | 33 |
| # | Athlete | Points |
|---|---|---|
| 1 | 3’s A Crowd | 13 |
| 2 | The good the bad the ugly | 16 |
| 3 | Crossfit Tullamore | 18 |
| 4 | Phoenix Reapers | 20 |
| 5 | The PTBOX Cross-Dressers | 28 |
| # | Athlete | Points |
|---|---|---|
| 1 | TrebleBASE | 14 |
| 2 | Leave on your T-shirt | 16 |
| 3 | DD Disciples | 16 |
| 4 | Murphs muppets | 20 |
| 5 | The Elite Squad | 24 |
Workouts
30 Thrusters
30 Sync Burpee Box Jump overs
20 Front squats
20 Sync Burpee Box Jump overs
10 DB Alt Devils Press
10 Sync Burpee Box Jump overs
30 Power Snatches
30 Sync Burpee Box Jump Overs
20 Thrusters
20 Sync Burpee Box Jump Overs
10 Dual DB Devils Press
10 Sync Burpee Box Jump Overs
Max Calorie Row
Sync KB Russian Swings
DB Bench Press
Deadlift
Chest to Bar
(8, 12, 16, 20...etc)
Men:
Kettlebell: 24kg + 20kg
Dumbbell: 20kg x2
Deadlift: 80kg
Ladies:
Kettlebell: 16kg + 14kg
Dumbbell: 12.5kg x2
Deadlift: 60kg
21 Clean & Jerks 50/35kg
21 Sync Burpee Over Bar
15 Clean & Jerks 60/40kg
15 Burpee Over Bar
9 Clean & Jerks @70/47.5kg
9 Sync Burpee Over Bar
1 Rep Max Clean
60 Pull Ups
50 Alternating Box Jumps
40 Sync DB Alt Hang Snatch
100 DU's
40 Sync DB Alt Hang Snatch
50 Alternating Box Jumps
60 Toes to Bar
Men: 22.5kg, 22.5kg, 20kg
Ladies: 15kg, 15kg, 12.5kg
Max Calorie Row
Sync KB Russian Swings
DB Bench Press
DB Lunge
Deadlift
(8, 12, 16, 20...etc)
Men:
Kettlebell: 20kg + 16kg
DB Bench Press: 15kg x2
DB Lunge: 15kg x1
Deadlift: 70kg
Ladies:
Kettlebell: 14kg + 12kg
DB Bench Press: 10kg x2
DB Lunge: 10kg x1
Deadlift: 50kg
21 Clean & Jerks 40/25kg
21 Sync Burpee Over Bar
15 Clean & Jerks 45/30kg
15 Sync Burpee Over Bar
9 Clean & Jerks 50/35kg
9 Sync Burpee Over Bar
60 Hanging Knee Raises
50 Alternating Box Jumps/Step Ups
40 Sync DB Hang to Overhead
150 Skips
40 Sync DB Hang to Overhead
50 Alternating Box Jumps/Step Ups
60 Hanging Knee Raises
Men: 17.5kg, 15kg, 15kg
Ladies: 12.5kg, 10kg, 10kg
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Event Details
Closes: Mar 21, 2024
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