CrossFit MYF Summer Throwdown
About This Competition
A date for your Calendars! We are super excited to announce CrossFit MYF Summer Throwdown! This competition will be set across two days for Same Sex Pairs RX & Scaled athletes set to challenge your strength, fitness & mindset & of course your team spirit, whilst being held at an amazing location prefect for some summer fitness vibes!
Format
Saturday 16th August
· RX Female Pairs – 12 Pairs spots available
· Scaled Female Pairs – 12 Pairs available
Sunday 17th August
· RX Males Pairs – 12 Pairs spots available
· Scaled Male Pairs – 12 Pair spots available
Location
You’ll find us in an amazing location set in 3 converted barns on Bridge Farm in the heart of Michaelston-y-Fedw just between Newport / Cardiff and a stone’s throw from Caerphilly. We have an onsite cafe (snug) to grab a coffee / Nocco / Protein bar. Onsite showers & Ice baths & astro turf to grab some rays waiting for your next event!
Onsite free parking
Food Vendor for the day
Toilets / Showers
The Event
Three workouts for everyone – Top 3 teams proceed into a 4th event of a sprint to the finish! Who will be crowned event winners of the day!
Workouts will be realised a week before the event.
Prizes for the top 3 teams!
Friends and family are welcome to come and along and cheer for free, along with anyother spectators.
NO REFUNDS – TEAMS CAN BE TRANSFERRED.
Any questions please email : Crossfitmyf@gmail.com
Or DM us on Instagram @crossfit_myf
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Top Results
Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | Special Officer Doofy & Sam | 3 |
| 2 | Shane & Squiznuts | 8 |
| 3 | Aggressively Average | 12 |
| 3 | No Idea What’s Next | 12 |
| 5 | Tom & Luke | 15 |
| # | Athlete | Points |
|---|---|---|
| 1 | Short and Sweet | 5 |
| 2 | TryRox | 6 |
| 3 | H&H | 6 |
| 4 | CollierBurns | 12 |
Workouts
Heavier is better! 10 mins for both athletes to complete 1 clean + 1 front squat + 1 hang clean. If the barbell leaves the floor 09:59 and the complex is completed the rep will count.
Athletes may squat or power the Clean and hang clean
Heavier is better! 10 mins for both athletes to complete 1 clean + 1 front squat + 1 hang clean. If the barbell leaves the floor 09:59 and the complex is completed the rep will count.
Athletes may squat or power the Clean and hang clean
Workout 2 -
2 t2b - RX / Knee Raises - Scaled
2 Dual DB Hang clean and jerks
4 t2b - RX / Knee raises - Scaled
4 Dual DB Hang clean and jerks
add 2 reps per movement on completion
2x 22.5/15kg RX
2x 15/10kg Scaled
Athletes can split reps as they wish. The first rep on each round of dumbbells, they can be taken straight from the floor to shoulders. Both dumbbells must be on the floor before the other athlete can jump on to the rig. Athletes will start on designated line and On 3-2-1 Go they can make their way to the rig to start t2b/Knee raises.
Workout 2 -
2 t2b - RX / Knee Raises - Scaled
2 Dual DB Hang clean and jerks
4 t2b - RX / Knee raises - Scaled
4 Dual DB Hang clean and jerks
add 2 reps per movement on completion
2x 22.5/15kg RX
2x 15/10kg Scaled
Athletes can split reps as they wish. The first rep on each round of dumbbells, they can be taken straight from the floor to shoulders. Both dumbbells must be on the floor before the other athlete can jump on to the rig. Athletes will start on designated line and On 3-2-1 Go they can make their way to the rig to start t2b/Knee raises.
Workout 3-
Buy in- Athlete 1 100dubs -RX / 200 single skips - Scaled
5 Rounds
500m row
15 pull-ups -RX / 15 KB Swings 16/12kg
15 Dual DUmbbell Box step overs
Cash Out - Athlete 2 100dubs RX / 200 single skips - Scaled
Box height 24/20 RX & Scaled
RX - Dumbbell 2x22.5/15kg
Scaled - Dumbbell 2x15/10kg
KB - 16/12
Rowing cannot begin until athlete 1 has finished his/her double unders/singles. Athlete 2 may wait on the rower for athlete 1 to finish. Both athletes must row in each round and transition will happen as monitor passes 250m. Reps can be split any way for pull-ups and box step overs.
Workout 3-
Buy in- Athlete 1 100dubs -RX / 200 single skips - Scaled
5 Rounds
500m row
15 pull-ups -RX / 15 KB Swings 16/12kg
15 Dual DUmbbell Box step overs
Cash Out - Athlete 2 100dubs RX / 200 single skips - Scaled
Box height 24/20 RX & Scaled
RX - Dumbbell 2x22.5/15kg
Scaled - Dumbbell 2x15/10kg
KB - 16/12
Rowing cannot begin until athlete 1 has finished his/her double unders/singles. Athlete 2 may wait on the rower for athlete 1 to finish. Both athletes must row in each round and transition will happen as monitor passes 250m. Reps can be split any way for pull-ups and box step overs.
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Event Details
Closes: Aug 14, 2025
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