The Predator Series Mixed Pairs Throwdown Autumn 2019 at CrossFit Cheltenham

Complete as many reps as possible in 8 minutes of:

3 Rounds of:

8 Dumbbell ground to overhead

8 Box jumps 24/20”

8 Pull ups

3 Rounds of:

8 Dumbbell ground to overhead

8 Box jumps 24/20”

8 Chest to bar pull ups

AMRAP of:

8 Dumbbell ground to overhead

8 Box jumps 24/20”

8 Bar muscle ups

Teams will select the weight of their two dumbbells. Available dumbbell weights are 2/5/10/12.5/15/17.5/22.5/30kg and there will be only one of each weight per team, so teams will have two dumbbells of different weights. The combined weight of the dumbbells will be added together and will be scored completely separately to the reps completed. The minimum work requirement is to complete two full rounds and at least eight dumbbell ground to overheads each.

Scoring:

This WOD is scored in two completely separate and equally weighted parts.

Score 1 - The two dumbbell weights added together.
Score 2 - The total number of reps completed.

Movement Standards:

Dumbbell Ground to Overhead - Teams will have two dumbbells at a weight of their choice. This movement is not synchronised. Athletes are facing each other with a dumbbell each and, if they choose, they can be moving their dumbbells at the same time. Athletes will lift their dumbbells from the floor to overhead any way (any type of snatch or any type of clean with any type of shoulder to overhead) and with two hands if needed. The rep will count when the dumbbell is in control over the athletes head with the feet in line and the knees, hips, shoulder and elbow fully extended with the dumbbell in ONE hand. The second dumbbell can be lifted overhead after the first repetition has been awarded as the first dumbbell is on its way down. From there the reps can continue to be alternated between the male athlete and the female athlete. Alternatively teams can opt to work alone and then change whenever they wish. For the protection of equipment and the safety of all athletes and judges on the floor, dumbbells can not be dropped from any height. Penalty of 1 no rep for each dumbbell dropped.

Box Jumps - Starting with both feet on the floor athletes will jump or step onto the box with both feet. When the athlete is standing tall on the box with knees and hips fully extended the rep is complete. Athletes then step or jump down. Only one athlete can be in contact with the box at any time. If one athlete touches the box before their partner is fully clear of the box the rep will not count.

Pull Ups / Burpee Jumping Pull Ups - The team can do a mixture of Rx’d pull ups and burpee jumping pull-ups (these can also be assisted by the partner). Only one athlete can work at any time. The Rx’d pull up rep starts hanging from the bar with straight arms and finishes with the chin above the bar and can be strict, kipped or butterflied with a normal or mixed grip. The burpee jumping pull up starts with a conventional burpee (chest and legs to the floor), then the athlete can jump up to the pull up bar with bent elbows and pull their chin above the bar or be lifted up by their partner. The pull up bar used for the jumping pull ups must be higher than the height of the athletes outstretched arm overhead.

Chest to Bar Pull Ups / Burpee Jumping Chest to Bar Pull Ups - The team can do a mixture of Rx’d chest to bar pull ups and burpee jumping chest to bar pull-ups (these can also be assisted by the partner). Only one athlete can work at any time. The Rx’d chest to bar pull up rep starts hanging from the bar with straight arms and finishes with the chest actually touching the bar somewhere between the sternum and clavicle and can be strict, kipped or butterflied with a normal or mixed grip. The burpee jumping chest to bar pull up starts with a conventional burpee (chest and legs to the floor), then the athlete can jump up to the pull up bar with bent elbows and pull their chest to the bar or be lifted up by their partner. The pull up bar used for the jumping chest to bar pull ups must be higher than the height of the athletes outstretched arm overhead.

Bar Muscle Ups / 2 Burpee Bar Muscle Ups - The team can do a mixture of Rx’d bar muscle ups and 2 burpees jumping bar muscle ups (these can also be assisted by the partners). The Rx’d bar muscle up rep starts hanging from the bar with straight arms and finishes with the athlete making a transition on top of the bar and pressing out to the top of a dip. Only one athlete can work at any time. The burpee jumping muscle up starts with 2 conventional burpees for BOTH team members (chest and legs to the floor), then the athlete can jump up to the pull up bar with bent elbows and pull themselves up and over the bar or be assisted up by their partner. The assistance must come in the way of lifting the athlete doing the muscle up and not creating a platform for them to push off. The pull up bar used for the jumping muscle ups must be higher than the height of the athletes outstretched arm overhead.

Complete as many reps as possible in 8 minutes of:

3 Rounds of:

8 Dumbbell ground to overhead

8 Box jumps 24/20”

8 Pull ups

3 Rounds of:

8 Dumbbell ground to overhead

8 Box jumps 24/20”

8 Chest to bar pull ups

AMRAP of:

8 Dumbbell ground to overhead

8 Box jumps 24/20”

8 Bar muscle ups

Teams will select the weight of their two dumbbells. Available dumbbell weights are 2/5/10/12.5/15/17.5/22.5/30kg and there will be only one of each weight per team, so teams will have two dumbbells of different weights. The combined weight of the dumbbells will be added together and will be scored completely separately to the reps completed. The minimum work requirement is to complete two full rounds and at least eight dumbbell ground to overheads each.

Scoring:

This WOD is scored in two completely separate and equally weighted parts.

Score 1 - The two dumbbell weights added together.
Score 2 - The total number of reps completed.

Movement Standards:

Dumbbell Ground to Overhead - Teams will have two dumbbells at a weight of their choice. This movement is not synchronised. Athletes are facing each other with a dumbbell each and, if they choose, they can be moving their dumbbells at the same time. Athletes will lift their dumbbells from the floor to overhead any way (any type of snatch or any type of clean with any type of shoulder to overhead) and with two hands if needed. The rep will count when the dumbbell is in control over the athletes head with the feet in line and the knees, hips, shoulder and elbow fully extended with the dumbbell in ONE hand. The second dumbbell can be lifted overhead after the first repetition has been awarded as the first dumbbell is on its way down. From there the reps can continue to be alternated between the male athlete and the female athlete. Alternatively teams can opt to work alone and then change whenever they wish. For the protection of equipment and the safety of all athletes and judges on the floor, dumbbells can not be dropped from any height. Penalty of 1 no rep for each dumbbell dropped.

Box Jumps - Starting with both feet on the floor athletes will jump or step onto the box with both feet. When the athlete is standing tall on the box with knees and hips fully extended the rep is complete. Athletes then step or jump down. Only one athlete can be in contact with the box at any time. If one athlete touches the box before their partner is fully clear of the box the rep will not count.

Pull Ups / Burpee Jumping Pull Ups - The team can do a mixture of Rx’d pull ups and burpee jumping pull-ups (these can also be assisted by the partner). Only one athlete can work at any time. The Rx’d pull up rep starts hanging from the bar with straight arms and finishes with the chin above the bar and can be strict, kipped or butterflied with a normal or mixed grip. The burpee jumping pull up starts with a conventional burpee (chest and legs to the floor), then the athlete can jump up to the pull up bar with bent elbows and pull their chin above the bar or be lifted up by their partner. The pull up bar used for the jumping pull ups must be higher than the height of the athletes outstretched arm overhead.

Chest to Bar Pull Ups / Burpee Jumping Chest to Bar Pull Ups - The team can do a mixture of Rx’d chest to bar pull ups and burpee jumping chest to bar pull-ups (these can also be assisted by the partner). Only one athlete can work at any time. The Rx’d chest to bar pull up rep starts hanging from the bar with straight arms and finishes with the chest actually touching the bar somewhere between the sternum and clavicle and can be strict, kipped or butterflied with a normal or mixed grip. The burpee jumping chest to bar pull up starts with a conventional burpee (chest and legs to the floor), then the athlete can jump up to the pull up bar with bent elbows and pull their chest to the bar or be lifted up by their partner. The pull up bar used for the jumping chest to bar pull ups must be higher than the height of the athletes outstretched arm overhead.

Bar Muscle Ups / 2 Burpee Bar Muscle Ups - The team can do a mixture of Rx’d bar muscle ups and 2 burpees jumping bar muscle ups (these can also be assisted by the partners). The Rx’d bar muscle up rep starts hanging from the bar with straight arms and finishes with the athlete making a transition on top of the bar and pressing out to the top of a dip. Only one athlete can work at any time. The burpee jumping muscle up starts with 2 conventional burpees for BOTH team members (chest and legs to the floor), then the athlete can jump up to the pull up bar with bent elbows and pull themselves up and over the bar or be assisted up by their partner. The assistance must come in the way of lifting the athlete doing the muscle up and not creating a platform for them to push off. The pull up bar used for the jumping muscle ups must be higher than the height of the athletes outstretched arm overhead.

Teams will have 5 minutes for both athletes to establish a max weight on the complex -

1 Clean + 2 Hang Cleans

Teams will have a barbell each (20&15kg) and can help each other load and unload their bars.

The smallest jump in weight that will be available will be increments of 2.5kg. There is no limit to the upper size of the weight jump.

Athletes can increase or decrease weight at any time. Athletes can take as many lifts as they want in the time limit and lift in any order.

Please wait for the judge to award each rep before lowering the bar.

Scoring:

The team result will be the single heaviest successful complex established by each athlete, added together.
Heaviest successful complex from athlete 1 + heaviest successful complex from athlete 2 = score.
(Eg. 40kg + 60kg = 100kg)

No credit will be given for incomplete attempts. For example, 1 clean and 1 hang clean will not count for anything.

Movement Standards:

Clean - Any type of clean is permitted (muscle, power, squat, split) as long as the athlete is standing tall (knees and hips extended) with the feet in line and the elbows in front of the bar at the end of the rep.

Hang Clean - The hang clean must begin with arms straight and the bar no lower than the top of the knee. Any type of hang clean is permitted (muscle, power, squat, split) as long as the athlete is standing tall (knees and hips extended) with the feet in line and the elbows in front of the bar at the end of the rep.

Complete the following for time:

20 Sync Burpees

40 Deadlifts 40/27kg

40 Double unders / 80 Single unders

40 Hang cleans 40/27kg

40 Double unders / 80 Single unders

40 Shoulder to overhead 40/27kg

40 Double unders / 80 Single unders

40 Toes to rings / 80 Toes to chest height

40 Double unders / 80 Single unders

20 Sync burpees

1 Sync box jump/step

Time cap - 11 Minutes

Scoring:

The score is your time. The team that finishes the work in the quickest time and is stood on the box will win the WOD. For every incomplete rep, 1 second penalty will be added to the 10 minute time cap.

Movement Standards:

Synchronised Burpees - Athletes will drop and touch their chest and legs to the floor before then standing up and jumping as they clap/touch hands above or behind their head. At the top of the movement athletes must be standing tall with knees and hips fully extended, and ‘chest up’ with the shoulder in line with the hips. The only synchronised point is the jump and the clap at the top of the movement.

Deadlifts - Teams will have two barbells. This movement is not synchronised. Athletes are facing each other with a bar each and can be moving their bar at the same time. One athlete will pick the bar up from the floor using only a conventional deadlift and finish the rep with their head and shoulders behind the bar, with knees and hips extended. The second bar can be lifted after the first repetition has been awarded as the first bar is on its way down. From there the reps can continue to be alternated between the male athlete and the female athlete. Alternatively teams can opt to work alone and then change whenever they wish. For the safety of all athletes on the floor bars can not be dropped from any height. Penalty of 1 no rep for each barbell dropped.

Double unders / Single unders - Only one athlete can work at any time. The rope must pass under the feet twice for a double under and once for a single under. Single footed jumps are allowed as long as the rope passes around the body fully. Teams must choose doubles or singles for the entire set. If they change half way through a set they must begin the set from zero. There is no requirement for both team members to complete a rep.

Hang Cleans - Teams will have two barbells. This movement is not synchronised. Athletes are facing each other with a bar each and can be moving their bar at the same time. Athletes will lift their bars to a hang position. The bar is then taken from a straight arm hang anywhere above the knee up to a front rack position using any type of clean including muscle, power, squat or split. The rep is completed when the athlete is standing tall with knees and hips fully extended and elbows in front of the bar. The second bar can be cleaned after the first repetition has been awarded as the first bar is on its way down. From there the reps can continue to be alternated between the male athlete and the female athlete. Alternatively teams can opt to work alone and then change whenever they wish. For the safety of all athletes on the floor bars can not be dropped from any height. Penalty of 1 no rep for each barbell dropped.

Shoulder to Overhead - Teams will have two barbells. This movement is not synchronised. Athletes are facing each other with a bar each and can be moving their bar at the same time. Athletes will lift their bars to a front rack, then one athlete will move the bar overhead with a strict press, push press, push jerk, power jerk or split jerk. When the athlete has both feet in line and are standing tall with fully extended knees, hips, shoulders and elbows, the rep will be counted. The second bar can be moved overhead after the first repetition has been awarded as the first bar is on its way down. From there the reps can continue to be alternated between the male athlete and the female athlete. Alternatively teams can opt to work alone and then change whenever they wish. For the safety of all athletes on the floor bars can not be dropped from any height. Penalty of 1 no rep for each barbell dropped.

Toes to Rings / Toes to chest height - The team must choose toes to rings or toes to chest height and not a mixture of the two. Only one athlete will be working at any time. The rep starts with feet behind the vertical plane and is counted when both feet simultaneously make contact with the rings, the hands or pass through the rings or reach chest height above the sternum for the chest high reps. Any change of target height during a set will reset the score to zero for that set.

Synchronised Box Jump/Step - The time will be stopped when both athletes are standing on the box at the end of the WOD.