Four Seasons Spring Throwdown
About This Competition
After a successful 2023, it’s time to mix things up with a first for Four Seasons Throwdown Series, RX & Scaled Individual.
RX will run as an intermediate/RX category, some high level movements (as listed below) will be scalable, we will also have a full scaled category perfect for those newer to the competition scene who still wants to get involved.
We run from CrossFit Medway in Kent, free parking is available around business park, food and drinks will also be available on the day.
RKS images will be there all day capturing your best moments!
£500 prize pot for RX level and prizes for all other podium finishers.
Be sure to check for workouts and more info here
Scaled
Single skips
Thrusters 30/20
Pull ups (low reps)
Deadlift 70/50
Wall ball 9/6
DB snatch 15/10
Box jumps 20’’
RX minimum
CTB pull ups
DU/Crossovers
DB 22.5/15
Snatch 60/40
Thrusters 60/40
Deadlift 120/85
Pistols
RX (scalable)
Bar/ring muscle ups
Source: Team Aretas
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Workouts
1st Row calories of workout 1
RX
Row 50/45c
50/45 Burpees Over the rower
Row 50/45c
Scaled
Row 45/35c
45/35 Burpees Over the rower
Row 45/35c
15 Snatch or Cl & Jerk 40/30
9 Snatch or Cl & Jerk 60/40
7 Snatch or Cl Jerk 70/50
5 Snatch or Cl & Jerk 80/55
AMreps Snatch or clean and Jerk at 90/65
RX
100 Double Unders
1 SB Carry 70/50
33 Box Overs
1 SB Carry
22 Box Overs
1 SB Carry
11 Box Overs
1 SB Carry
Scaled
100 Single Skips
1 SB Carry
21 Box Overs
1 SB Carry
15 box Overs
1 SB Carry
9 Box Overs
1 SB Carry
RX
30 Toes To Bar
30 STO
20 Front Squats
20 Pull-ups
10 Thrusters
10 Bar Muscle ups or 30 CTB Pull-ups
Max Effort Handstand Walk plate overs
Scaled
30 Knee raises
30 STO
20 Front Squats
20 Jumping Pull-ups
10 Thrusters
10 Pull-ups or 20 Jumping CTB Pull-ups
Max Effort Plank Walk plate overs
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Event Details
Closes: Apr 13, 2024
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