RBR- MIXED 4S
About This Competition
RBR mixed 4s comp (2m2f)
Standards M/F
Deadlift 70kg/50kg
Clean & Jerk 40kg/30kg
Snatch 30kg/20kg
Wall Ball 6kg/3kg
Kettlebell 16kg/12kg
Gymnastics
Single Unders
Push Up/Knee Push Up
Banded Pull Ups Purple/Green (bands must be used)
Knee Raises
Box steps 24"/20"
Intermediate
Single Dumbbell 22.5kg/15kg
Deadlift 90kg/60kg
Clean & Jerk 60kg/40kg
Snatch 40kg/30kg
Wall Ball 9kg/6kg
Kettlebell 24kg/16kg
Gynmastics
Double Unders (single under 2 to 1 ratio)
Chest To Bar/Pull Up
Hspu/Push Up (ab mat for male. Ab mat plus 20kg plate for female)
Toes To Bar (Leg raises 2 to 1 ratio)
Box Jumps 24"/20"
4 workouts plus final
Workouts will be released in the week leading up to the event.
NO REFUNDS after booking.
Source: Competition Corner
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Top Results
Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | Team SLC | 7 |
| 2 | WOD is love | 9 |
| 3 | KSH Sunday Club | 13 |
| 4 | Racks & Sacks | 16 |
| 5 | CrossFit Alpha Wolf | 18 |
| # | Athlete | Points |
|---|---|---|
| 1 | Sign the contract baby | 5 |
| 2 | Just Cross Not Fit | 11 |
| 3 | Jerk and Twerk | 11 |
| 4 | The 2 Generations | 19 |
| 5 | Camel toes to bar | 19 |
Workouts
For Time:
Inter:
2k Row
2k Bike
Into
1800KG Total Snatch Load (M/M)
1800KG Total Clean Load (F/F)
Into 1k Row
1k Bike
Scaled:
1500m Row
1500m Bike
Into
1200KG Total Snatch Load (M/M)
1200KG Total Clean Load (F/F)
Into
800m Row
800m Bike
Row and Bike can switch in and out as you choose
Once all metres complete males will begin the snatch sharing one barbell, once the males have lifted their total load the females start the clean sharing one barbell
You will choose your snatch/clean weight beforehand and advise the judge so we can calculate the number of reps
Each athlete in a pair must lift the same weight
e.g. Inter males - 60kg snatch - 30 reps or 70kg snatch - 26 reps etc
AMRAP15
Ascending Ladder (3, 6, 9, 12....) M/F Pairing
Burpee Box Jump Over (all athletes 20")
Synchro TTB/Knee Raises
Synchro Goblet Squat (Inter 22.5kg/15kg, Scaled 15kg/10kg)
Inter teams can scale TTB to leg raises but all athletes on the team will then have to complete leg raises - please advise judge beforehand
0 - 6 MINS
MM pair to build to a heavy STOH from the rig
6 - 12 MINS
FF Pair to build to a heavy front squat from the rig
For time (8 min cap)
Pair 1 (M/F)
1 Round Synchro DT (Inter: 60kg/35kg, Scaled: 40kg, 25kg)
21 Pull Ups (Scaled Banded Pull Ups Male - Purple, Female - green)
1 Round Synchro DT*
15 Pull Ups
1 Round Synchro DT
9 Pull Ups
Pair 2 (M/F)
3 Rounds Synchro DT
45 Pull Ups
* 1 round of DT
12 Deadlift
9 Hang Power Clean
6 STOH
Media
Community
Event Details
Closes: Jul 27, 2024
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