The Malta Throwdown 2022
About This Competition
The Malta Throwdown is 2 day live event being held on 4th and 5th June 2022.
Malta – The perfect competition destination and here’s why:
Sun & Sea – Located in the middle of the Mediterranean, Malta is surrounded with sandy beaches and clear blue water. The sun shines for an average of 12 hours daily so you’ll definitely enjoy a good tan whilst sweating it out.
3 Islands – Malta consists of 3 islands, Malta, Gozo and Comino. Tour all 3 to get an insight to life on the Maltese islands.
Direct Flights – Most European countries offer a direct flight to Malta so that means you’re just one flight away from a good time
Divisions:
RX Individual women
RX Individual men
Intermediate Individual women
Intermediate Individual men
Teams of 3 (MMF)
Scaled Men
Scaled Females
Source: Competition Corner
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Top Results
Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | ALEC BRUNEAU | 566 |
| 2 | Rafal Derkacz | 565 |
| 3 | Niklas Jönsson | 539 |
| 4 | VICTOR THOILLIEZ | 504 |
| 5 | Aurélien FERRAND | 498 |
| # | Athlete | Points |
|---|---|---|
| 1 | Bronislaw Olenkowicz | 823 |
| 2 | ULDIS UPENIEKS | 808 |
| 3 | Marcin Kopeć | 722 |
| 4 | Bartłomiej Wroński | 680 |
| 5 | Radosław Wręczycki | 664 |
| # | Athlete | Points |
|---|---|---|
| 1 | Arne Hillewaert | 5 |
| 2 | Andrea Corsini | 12 |
| 3 | Fotis Kostoulas | 12 |
| 4 | Aidan Micallef | 13 |
| 5 | Reuben Mallia | 17 |
| # | Athlete | Points |
|---|---|---|
| 1 | Nicole Heer | 835 |
| 2 | Julia Błażejowska | 800 |
| 3 | Verena Evelyn Reimers | 783 |
| 4 | Kasia Jankowska | 781 |
| 5 | Ida Johansson | 714 |
| # | Athlete | Points |
|---|---|---|
| 1 | EMMA GRECH | 642 |
| 2 | Sallija Rodrigesa | 630 |
| 3 | Orsolya Kozma | 560 |
| 4 | Paula Grech | 532 |
| 5 | Jacqueline Rupp | 519 |
| # | Athlete | Points |
|---|---|---|
| 1 | Jeunesse Gafa | 5 |
| 2 | Sarah Vella | 11 |
| 3 | Kay-Yasmin Schmid | 13 |
| 4 | Naomi Somers | 17 |
| 5 | Celine Smith | 19 |
| # | Athlete | Points |
|---|---|---|
| 1 | Strong For Life | 790 |
| 2 | Aorta | 693 |
| 3 | Flexual Healing | 669 |
| 4 | Reds Crew Warriors | 643 |
| 5 | CrossFit DBS 83 | 609 |
Workouts
3 Rounds
400m Hurdle Run
30m Sled Drag
10 Burpee Bar Muscle Ups
Inter male: burpee Chest to bar
Inter Female: burpee pull up
Scaled: Burpees target
| Rd1 | Rd2 | Rd3 | |
|
400m Hurdle |
8 | 28 | 48 |
|
30m Sled |
10 | 30 | 50 |
|
10 Burpees Mu /C2B/PU/Target |
20 | 40 | 60 |
|
Time or reps |
On a 12:00 running clock
Part A - For Time (cap 5min)
5-4-3-2-1
Legless rope climb / Rope Climb (Inter)
shuttle run after each set
| RD1 | RD2 | RD3 | RD4 | RD5 | |
| Rope Climb | 5 | 12 | 18 | 23 | 27 |
| Shuttle Run | 8 | 15 | 21 | 26 | 30 |
| Time or reps |
Note: Atheletes will run 5m up & down + 10m up & down
10m=1rep - 1 full shuttle run = 3 reps
2m min rest
Into Part B
Part B - For Load
5 min to find a 1 rm of Bella Complex:
Clean
Shoulder to Overhead
Front Squat
Shoulder to Overhead
| Load Validated |
On a 12:00 running clock
Part A - For time (5min)
10-8-6-4-2
Pull up - Jumping Pull up
Shuttle Run After Each Round of Pull Ups
| RD1 | RD2 | RD3 | RD4 | RD5 | |
| Pull up |
10 | 21 | 30 | 37 | 42 |
| Shuttle |
13 | 24 | 33 | 40 | 45 |
| Time or reps |
Note: Atheletes will run 5m up & down + 10m up & down
10m=1rep - 1 full shuttle run = 3 reps
2min rest
Into Part B
Part B - For load
5 min to find a 1rm of the complex:
Clean + Hang Clean
| Load Validated |
Knockout Style Event
In a 3:00 Window
50 D.U
20 Wbs (12/9kg) (9/6kg)
500/400 meters Standing Bike
- 10 Eliminated after wave 1
- 10 Eliminated after wave 2
- 5 Eliminated after wave 1
- 5 Finalist
| 50 D.U |
50 |
| 20 Wbs |
70 |
| 500/400 meters Standing Bike | 570 (M) / 470 (W) |
| Time or reps |
4 Rounds for Time (12 min Time Cap)
10 Box Jump Overs (24/20)
15 Wall Balls (6/4)
20/15 Calories Bike Erg
| Women | Rd1 | Rd2 | Rd3 | Rd4 |
| 10 Box Jump Overs | 10 | 50 | 90 | 130 |
| 15 Wall Balls | 25 | 65 | 105 | 145 |
| 15 Calories Bike Erg | 40 | 80 | 120 | 160 |
| Time or Reps |
| Men | RD1 | RD2 | RD3 | RD4 |
| 10 Box Jump Overs | 10 | 55 | 100 | 145 |
| 15 Wall Balls | 25 | 70 | 115 | 160 |
| 120 Calories Bike Erg | 45 | 90 | 135 | 180 |
| Time or Reps |
For reps: 90 Seconds On / 30 Seconds Rest
21 Thrusters (40/30)
In Remaining Time Max Calories Row
18 Thrusters
In Remaining Time Max Calories Row
15 Thrusters
In Remaining Time Max Calories Row
12 Thrusters
In Remaining Time Max Calories Row
| RD1 | RD2 | RD3 | RD4 |
| Total Cal Row | Total Cal Row | Total Cal Row | Total Cal Row |
| Total Calories between the 3 rounds |
Part A:
Amrap 3'
21 Thrusters (50/35kg)
15m Handstand Walk
Max Calories Row in Remaining Time
1 min rest
Into Part B
| 21 Thrusters | 21 | Total 21 reps |
| 15m Handstand Walk | 3 (1 rep every 5 meters) | Total 24 reps |
| Total Calories Rower | ||
| Score calories or reps if didn't reach the rower |
Part B:
Amrap 3'
21 Calories Row
15 Thrusters
Max Distance Handstand Walk in Remaining Time
1 min rest
Into Part C
| 21 Cal Row | 21 |
Total |
| 15 Thrusters | 15 | Total 36 reps |
| Distance Total Hs Walk | ||
| Total Distance Hs walk or reps if not reached hs walk |
Part C:
Amrap 3'
21m Handstand Walk
15 Calorie Row
Max Thrusters (50/35kg) in Remaining Time
| 21m Handstand Walk | 21 | Total 21 reps |
| 15 Calorie Row | 15 | Total 36 reps |
| Max Thrusters | ||
| Scores thrusters or reps if didn't reach the thrusters |
For Time - 15 min Time Cap
20 Pull Ups
40m Sandbag Bearhug Carry
15 Double Db Snatch (2x22.5kg/2x15kg)
15 Toes To Bar
40m Sandbag Bearhug Carry
30 Double Dumbbell Hang Clean
30 Toes to bar
40m Sandbag Bearhug Carry
20 Chest to bar
| 20 Pull Ups | 20 |
| 40m Sandbag Carry | 28 |
| 15 Double Db Snatch | 43 |
| 15 Toes To Bar | 58 |
| 40m Sandbag Carry (1rep every 5 meters) | 66 |
| 30 Double Dumbbell Hang Clean | 96 |
| 30 Toes to bar | 126 |
| 40m Sandbag Bearhug Carry | 134 |
| 20 Chest to bar /. Pull up | 154 |
| Time or reps |
For time (cap 15')
10 Ring Muscle up
40m Sandbag Carry
15 Double Db Snatch (2x22.5/15kg)
15 Toes to Bar
40m Sandbag Carry
30 Double Db Hang Clean
30 Chest to Bar Pull-Up
40m Sandbag Carry
10 Ring Muscle up
| 10 Ring Muscle up | 10 |
| 40m Sandbag Carry (1rep every 5 meters) | 18 |
| 15 Double Db Snatch | 33 |
| 15 Toes to Bar | 48 |
| 40m Sandbag Carry | 56 |
| 30 Double Db Hang Clean | 86 |
| 30 Chest to Bar Pull-Ups | 116 |
| 40m Sandbag Carry | 124 |
| 10 Ring Muscle up | 134 |
| Time or reps |
For time (6min)
40 Box Jump Overs (24/20)
20 Deadlifts [RX (125/80) /INT (100/70)]
20 Box Jump Overs (30/24)
10 Deadlifts [RX (160/100) / INT (125/80)]
| 40 Box Jump Overs | 40 |
| 20 Deadlifts | 60 |
| 20 Box Jump Overs | 80 |
| 10 Deadlifts | 90 |
| Time or reps |
For time:
1800m Hurdle - relay with batton every 200m
240 meters Sled any style - relay every 20m
30 Syncro (2) Burpees bar muscle up
| Total | ||||
| 1800m Hurdle | 4 8 12 | 16 20 24 | 28 32 36 | 36 Reps |
| 240m Sled |
20/40/60/ 80/100/120 |
140/160/180/ 200/220/240 |
12 Reps | |
| 30 Synch Bar MU | 5 10 | 15 20 | 25 30 | 30 Reps |
| Time/Total Reps | 78 Reps |
Note:
1 Hurdle = 1 reps
20m Sled = 1 rep
On a 15:00 Running Clock...
Part A: For Time (cap 6')
Athltete A: 1 RC + 5 reps Bella Snatch (60/40kg)
Athltete B: 3 RC + 3 reps Bella Snatch (70/50kg)
Athltete C: 5 RC + 1 reps Bella Snatch (80/55kg)
Directly Into...
Part B: For Load (cap 9')
Each Athletes Establish a 1RM of the complex Bella Snatch:
Snatch + Ohs + Hang Snatch + Ohs
Score = Total succesful weight b/t the 3 teammates
| Total | ||||
| 1RC + 5 Bella Complex | 1 RC |
5 Complex (60kg/40kg) |
6 Reps | |
| 3 RC + 3 Bella Complex | 3 RC |
3 Complex (70kg/50kg) |
6 Reps | |
| 5 RC + 1 Bella Complex | 5 RC |
1 Complex (80kg/55kg) |
6 Reps | |
| Time/Total Reps | 18 Reps |
Part A
For Time (cap 6')
Athltete A: 1 RC + 5 reps Bella Snatch (60/40kg)
Athltete B: 3 RC + 3 reps Bella Snatch (70/50kg)
Athltete C: 5 RC + 1 reps Bella Snatch (80/55kg)
Directly Into...
Part B
For Load (cap 9')
Each Athletes Establish a 1RM of the complex Bella Snatch:
Snatch + Ohs + Hang Snatch + Ohs
Score = Total succesful weight b/t the 3 teammates
| Attempt 1 | Attempt 2 | Attempt 3 | Attempt 4 | Score | |
|
Athlete A |
|||||
|
Athlete B |
|||||
|
Athlete C |
| Total Load Combined |
3 Rounds For time
1 Athlete working and 2 resting
200 Double Unders
80 Wall Balls (9/6)
2000m Bike Erg
| Rd 1 | Rd 2 | Rd 3 | Total | ||
| 200 Double Unders |
50 100 150 200 |
50 100 150 200 |
50 100 150 200 |
600 Reps | |
| 80 Wall Balls | 20 40 60 80 | 20 40 60 80 | 20 40 60 80 | 240 Reps | |
| 2000m Bike* | 1 2 3 4 5 6 7 8 9 10 | 1 2 3 4 5 6 7 8 9 10 | 1 2 3 4 5 6 7 8 9 10 | *1 Rep per 200m | 30 Reps |
| Time/Total Reps | 870 Reps |
Amrap 12'
Event 4.A - Max Cal Row
Event 4.B - I go, you go!
5m Handstand Walk
5 Hang Clean & Jerk (60/40kg)
5m Handstand Walk
*Switch whenever they want
Score 1 = Total Calories
Score 2 = Total Repetitions
| Max Calories Accumulated |
Amrap 12'
Event 4.A - Max Cal Row
Event 4.B - I go, you go!
5m Handstand Walk
5 Hang Clean & Jerk (60/40kg)
5m Handstand Walk
*Switch whenever they want
Score 1 = Total Calories
Score 2 = Total Repetitions (5m hs walk = 1 rep)
| 5m hsw | 5 C&J | 5m hsw | Total reps | ||
| R1 | 7 | ||||
| R2 | 7 | ||||
| R3 | 7 | ||||
| R4 | 7 | ||||
| R5 | 7 | ||||
| R6 | 7 | ||||
| R7 | 7 | ||||
| R8 | 7 | ||||
| R9 | 7 | ||||
| R10 | 7 |
| Total reps |
For time
Athlete A:
30m sandbag carry
30m Double Dumbbells Suitcase Lunges (22.5kg)
Followed By
Athlete B:
30m sandbag carry
30m Double Dumbbells Front Rack Lunges
Followed By
Athlete C:
30m sandbag carry
30m Double Dumbbells Overhead Lunges
Directly into...
21 Syncro Deadlift (2 bar / 1 Dumbbells)
21 Syncro Toes to bar
15 Syncro Deadlift (2 bar / 1 Dumbbells)
15 Syncro Chest to bar
9 DL Syncro Deadlift (2 bar / 1 Dumbbells)
9 Syncro Bar Muscle up + Ring Muscle up
|
Athlete A Part A |
Athlete B Part B |
Athlete C Part C |
Total | ||
|
30m S.Bag Carry 15 30 |
30m S.Bag Carry 15 30 |
30m S.Bag Carry 15 30 |
*1 Rep Every 15m | 6 Reps | |
|
30m D.DB S.Case Lunge 15 30 |
30m D.DB F.Rack Lunge 15 30 |
30 m D.DB OH Lunge 15 30 |
*1 Rep Every 15m | 6 Reps | |
| Straight | Into | ||||
| Part D | 21 Sync* Deadlifts | 21 Sync** MU | *2 Athletes on Barbell, 1 on DBs | 1 Athlete on Rings, 1 Athlete on Bar | 42 Reps |
| 15 Sync Deadlifts | 15 Sync MU | 30 Reps | |||
| 9 Sync Deadlifts | 9 Sync MU | 18 Reps | |||
| Total Time | 102 Reps |
For time:
Box 1: 5 Burpee Over Worm + 20 Shoulder to shoulder
Box 2: 5 Burpee Over Worm + 20 Shoulder to shoulder + 15 Hang Clean
Box 3: 5 Burpee Over Worm + 20 Shoulder to shoulder + 15 Hang Clean + 10 Hang Clean & Jerk
Box 4: 5 Burpee Over Worm + 20 Shoulder to shoulder + 15 Hang Clean + 10 Hang Clean & Jerk + 5 Thrusters
| 5 BOW | 20 WSTS | 15 WHC | 10 WHC&J | 5 W Thr | Total Reps | ||
|
Rd1 |
25 Reps | ||||||
|
Rd2 |
65 Reps | ||||||
|
Rd3 |
115 Reps | ||||||
|
Rd4 |
170 Reps | ||||||
| Time/Total Reps |
Media
Community
Event Details
Closes: Apr 8, 2022
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