About This Competition
The Coastline Throwdown is back and better than ever! This time, mixed-sex teams will battle it out through 3 intense workouts designed to test your strength, endurance, and teamwork. Are you ready to rise to the challenge? Let’s see what you’ve got! Grab a partner and get involved!
PRICE PER TEAM IS £80 (£40 per athlete)
Podium prizes will be given to both scaled and RX categories.
SCALED COMPETITION - Saturday 28th Sept
RX COMPETITION - Sunday 28th Sept
Competition is based in Coastline CrossFit, Southport. Our box is based on Ocean Plaza estate along with a Premier Inn for anyone needing accommodation. On site we have the Wareing Brothers Cafe serving coffee, snacks and health meal prep. Competition day meal packages will be available along with food to order throughout the day.
The competition will start at 9am and run through until 3pm with a lunch break following workout 2.
MOVEMENT STANDARDS
SCALED
DB - 15kg/10kg
Clean and Jerk/Snatch - 42.5kg/30kg (Able to cycle reps)
RX
DB - 22.5kg/15kg
Clean and Jerk/Snatch - 60kg/42.5kg (Able to cycle reps)
Double Unders
Handstand Push Ups
Men - Muscle Ups
Women's - Chest to bar
(Scaling options for all gymnastics will be available)
**these standards are a guide and not an all inclusive list of movements included in the competition. Other movements may appear in the workouts**
Source: Team Aretas
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| # | Athlete | Points |
|---|---|---|
| 1 | HUSTLE & MUSCLE | 6 |
| 2 | BOOTY AND THE BEAST | 9 |
| 3 | YOUR PACE OR MINE | 14 |
| 4 | LEAH AND HER BETTER HALF | 17 |
| 5 | TEACHERS & TRAPS | 18 |
| # | Athlete | Points |
|---|---|---|
| 1 | TOTAL REGRET | 7 |
| 2 | CHEAPER THAN THERAPY | 11 |
| 3 | BUNS AND GUNS | 16 |
| 4 | JERK AND SNATCH | 19 |
| 5 | DAN | 20 |
Workouts
Workout Description: Alice in FRANTASY Land (RX & Scaled)
Format: Partner Workout (One partner works while the other rests)
Objective: Complete 3 rounds alternating between partners, with decreasing reps and increasing weights. Partners alternate after each completes their full round.
RX Version:
- Round 1:
- 30 Synchro Burpees Over Bar
- 18 Thrusters (42.5 kg Men / 30 kg Women)
- 18 Pull-Ups
- Round 2:
- 20 Synchro Burpees Over Bar
- 12 Thrusters (52.5 kg Men / 35 kg Women)
- 12 Chest-to-Bar Pull-Ups
- Round 3:
- 10 Synchro Burpees Over Bar
- 6 Thrusters (60 kg Men / 42.5 kg Women)
- 6 Muscle-Ups
Scaled Version:
- Round 1:
- 30 Synchro Burpees Over Bar
- 18 Thrusters (30 kg Men / 20 kg Women)
- 18 Russian Kettlebell Swings
- Round 2:
- 20 Synchro Burpees Over Bar
- 12 Thrusters (42.5 kg Men / 25 kg Women)
- 12 American Kettlebell Swings
- Round 3:
- 10 Synchro Burpees Over Bar
- 6 Thrusters (52.5 kg Men / 30 kg Women)
- 6 Pull-Ups
Workout Breakdown:
- Synchro Burpees: Both partners must be in sync, with their chests hitting the ground together and both jumping over the bar at the same time.
- Thrusters: As the rounds progress, the weight increases for each partner. Make sure to adjust the weight after each round to the specified load for your level (RX or Scaled).
- Gymnastics/Kettlebell Movements:
- RX athletes perform Pull-Ups, Chest-to-Bar Pull-Ups, and finish with Muscle-Ups.
- Scaled athletes swap for Russian Kettlebell Swings (Round 1), American Kettlebell Swings (Round 2), and Pull-Ups (Round 3).
- Partner Work: One partner completes all reps in their round (e.g., 30 Burpees, 18 Thrusters, 18 Pull-Ups) before the second partner takes over and completes their round.
Coastline Throwdown: Workout 2 - Die Karen Die
Description:
This workout is a 12-minute grind split into three 4-minute intervals. Athletes will cycle through Double Unders (or Single Unders for Scaled), Deadlifts, and accumulate as many Wall Balls as possible within each interval. The goal is to complete 150 Wall Balls by the 12-minute mark or to achieve the highest number of Wall Balls possible within the time cap.
Workout Details:
- Minute 0 - 4:
- 84 Double Unders (Scaled: 168 Single Unders)
- 42 Deadlifts (Scaled: 50/80 | RX: 70/102.5)
- Max Wall Balls (Scaled: 6/3 | RX: 9/6)
- Minute 4 - 8:
- 60 Double Unders (Scaled: 120 Single Unders)
- 30 Deadlifts
- Max Wall Balls
- Minute 8 - 12:
- 36 Double Unders (Scaled: 72 Single Unders)
- 18 Deadlifts
- Max Wall Balls
Scoring:
The score is either the time to complete 150 Wall Balls or the total number of Wall Balls completed by the 12-minute mark.
Part A: Isabel & Grace (15:00 Time Cap)
Each athlete selects one of the following workouts:
Isabel: 30 Snatches (power or full)
- Weights: 25/40kg (scaled) or 40/60kg (Rx)
Grace: 30 Clean & Jerks (power or full)
- Weights: 25/40kg (scaled) or 40/60kg (Rx)
- P1 completes "Isabel," and P2 completes "Grace."
- The combined time is the Score 1. If the 15-minute cap is hit, the cap is the score.
Part B: Max Lift Challenge
Athletes establish their heaviest successful lift:
P1: Max Clean & Jerk
P2: Max Snatch
- Record the best lift from the three attempts for each athlete. The heaviest weight is Score 2.
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Event Details
Closes: Sep 25, 2024
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