About This Competition
THE RICHY THROWDOWN
BACK FOR THE THIRD TRILOGY
20TH AUGUST 2023
VENUE : THE FORT (CROSSFIT ELEPHANT & CASTLE)
8 FARRELL COURT, ELEPHANT ROAD
SE17 1LB
TEAM OF 4 ( 2 FEMALES,MALES)
FOR INTERMEDIATE LEVEL ATHLETES
20 TEAMS
3 WORKOUTS
PLUS
TOP 4 FINAL WORKOUT (HIGH SKILL FINAL)
£200 PER TEAM (£50 PER ATHLETE)
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MOVEMENT REQUIREMENTS:
BARBELL : MALE 50KG/FEMALE 35KG
DUMBBELL: MALE 22.5/FEMALE 15KG
WALL WALKS
D BALL: MALE 50KG/FEMALE 30KG
DOUBLE UNDERS ( 2 ATHLETES)
PULL UPS ( 2 ATHLETES)
TOES TO BAR ( 2 ATHLETES)
FINAL WORKOUT TOP 4:
MUSCLE UP
HANDSTAND PUSH UP
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PRIZES TO WIN ON THE DAY GYM+ COFFEE, NOCCO, WIT, FRESH FITNESS FOOD, OVER AND UNDER COFFEE... PLENTY MORE SPONSORS TO BE ANNOUNCED.
SNACKS, DRINKS T SHIRT MERCH WILL BE ON SALE TO KEEP YOU FUELLED FOR THE DAY
THIS IS AN ANNUAL COMPETITION BRINGING ALL FITNESS COMMUNITY TOGETHER.
CELEBRATE FITNESS, REPRESENT YOUR GYM AND THROW IT DOWN
CANT WAIT TO SEE YOU ALL THERE
GOD BLESS
RICHY
Source: Team Aretas
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| # | Athlete | Points |
|---|---|---|
| 1 | AMICA SHOREDITCH | 10 |
| 2 | MARCHON | 10 |
| 3 | WOLVES & THE METHOD | 24 |
| 4 | DAZED DUCKS REDLINE | 31 |
| 5 | CROSSFIT HEATHROW | 58 |
Workouts
WOD 1A
10 MIN AMRAP
MIX PAIR (M/F)
- 10 SYNCO GROUND TO OVERHEAD @ 50/35KG
- 10 SYNCO LATERAL BURPEES OVER BAR
ALTERNATE PAIR EACH ROUND
2 MINS REST.. INTO WOD1B
AFTER WOD 1A
YOU WILL GO STRAIGHT INTO...
WOD1B -
FIND YOUR 4 REP MAX - 3 REP MAX - 2 REP MAX - 1 REP MAX THRUSTER
TEAMS MUST CHOOSE WHICH ATHLETE WILL BE LIFTING FOR EACH THRUSTER.
WOD 2A
12 MINS MAX ECHO BIKE
IN THE 12 MINS ACCOMPLISH MAX CALORIES ON ECHO BIKE.
ALSO IN THE 12MINS YOU MUST COMPLETE
6 ROUNDS
5 SYNCO WALL WALKS
10 PARTNER DEADLIFTS @120KG
15 BOX JUMP OVERS @20/24"
ALTERNATE MIXED PAIR (M/F) EACH ROUND
WORKOUT 3
80 DOUBLE UNDERS* (ONE ATHLETE)
40 CAL ROW
30 TOES TO RING
20 DB SYNC SNATCH **** (WHOLE TEAM)
20 SYNC KIPPING PULL UPS **(2 ATHLETES)
20 DB SYNC DEVIL PRESS **** (WHOLE TEAM)
30 TOES TO RING
40 CAL ROW
80 DOUBLE ROW * (ONE ATHLETE)
1X 15KG DB PER FEMALE ATHLETE
1X 22.5KG DB PER MALE ATHLETE
WOD 4
10 PARTNER WALL BALLS (BOTH MM & FF)
10 DOWN UP SHUTTLE RUNS
1 BAR MUSCLE UPS
20 PARTNER WALL BALLS (BOTH MM & FF)
10 DOWN UP SHUTTLE RUNS
2 BAR MUSCLE UPS
30 PARTNER WALL BALLS (BOTH MM & FF)
10 DOWN UP SHUTTLE RUNS
3 BAR MUSCLE UPS
40 PARTNER WALL BALLS (BOTH MM & FF)
10 DOWN UP SHUTTLE RUNS
4 BAR MUSCLE UPS
50 PARTNER WALL BALLS (BOTH MM & FF)
10 DOWN UP SHUTTLE RUNS
5 BAR MUSCLE UPS
Media
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Event Details
Closes: Aug 9, 2023
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