URBAN mini THROWDOWN
About This Competition
CrossFit Svendborg - URBAN mini THROWDOWN
Fra arrangørende af Svendborg Beach Throwdown - Good Vibes Only
Søndag d.19 November 2023
Scaled and intermediate CrossFit event teams of 2 same sex
Et dags sevent hos CrossFit Svendborg / Power Fitness
Østre Havnevej 25, Svendborg
4 workouts
600kr per hold.
CrossFit er endelig kommet til sydfyn, og det fejre vi ved at afholde et mini throwdown i hvores ny dekoreret lokaler.
Vores tema denne gang er URBAN VIBES, vi holder nemlig til i Kellogs gamle lager haller, der er højt til loftet, og når vi træner minder det om et mini rave event...
Vi invitere derfor til et klassisk CrossFit event, med workouts designet af @musclefitprogram, inspireret af vores klassiske yngligs CrossFit events som du kender dem fra CINDY, DT, GRACE mm.
Vi smider DJ, og Nocco efter jer, og der vil være sponsor premier til vinderne.
SKAL I MED!!
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Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | Lyn&Torden | 5 |
| # | Athlete | Points |
|---|---|---|
| 1 | Team tons of funs | 8 |
| 2 | Team gazelle and the wannabe | 9 |
| 3 | BRUNTSES STOLTHEDER | 13 |
| # | Athlete | Points |
|---|---|---|
| 1 | HUSTLE & MUSCLE | 5 |
| 2 | Fitmen for hire | 10 |
| # | Athlete | Points |
|---|---|---|
| 1 | No use for a name | 5 |
Workouts
Workout 1
“Spicy Linda”
20-16-12-8-4
Barbell Deadlift
DB Bench press
Barbell Squat Clean
*2 sync wall walks after each round
TC: 12
Barbell: Scaled: @30/45 intermediate: @40/60
DB: Scaled: @2x10/15 intermediate: @2x15/22,5
Workout 2 – Scaled
Buy in:
KB GRACE
30 Sync. KB Clean and jerks
Then
8 rounds - You Go I Go
30 Single unders
4 Burpee box jump over
7/10 Cal Assault Bike
TC: 12
KB: @12/20
Workout 2 – Intermediate
Buy in:
KB GRACE
30 Sync. Double KB Clean and jerks
Then
8 rounds - You Go I Go
20 Double unders
4 Burpee box jump over
7/10 Cal Assault Bike
TC: 12
Double KB: @2x12/20
Workout 3a
“Karen”
150 Alternating Wall balls
TC:7 min
Then straight into
Workout 3b
Barbell Complex
TC: 8 min
Workout 3a, then straight into
Workout 3b
Barbell Complex
Start at min 7 (from Workout 3a
Build to a heavy Barbell Complex
1 x Power Clean
1 x Front squat
1 x Push press
1 x Back squat
1 x Push press
*Use the same Barbell
TC: 8 min
Workout 4 – Finale
3 rounds for time
20 Sync. Double DB lunges
20 Knees above hips / toes to bar
6 Sync. Double DB devils press
20 Cal Assault bike
TC: 14
DB’s: Scaled: @2x10/15 Intermediate: @2x15/22,5
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Event Details
Closes: Nov 13, 2023
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