The Adira Throwdown - Mixed Pairs
About This Competition
The Adira Throwdown is back!
Our mixed pairs competition will be held on Saturday 15th July at Adira Performance LTD, Attleborough, Norfolk.
Inlcuded:
- Day of competiton with cash prizes and goodie bags for all other podium spots from our event sponsors
- Competition Team Boards
- Team Photos from external Photographer
RX - This division is for you if you RX the CrossFit Open or have competed in RX catergories before.
Everyday - This division is for you if you would normally scale the CrossFit Open or are a beginner to CrossFit Competitions.
RX Movement Standards: *At least one person must be able to perform
70/45kg Barbell Cycling, Clean + Jerk, Clean variations, Snatch Variations, Shoulder to Overhead, Front Squat, Overhead Squat, Deadlift, Thrusters, Lunge variations.
Toes to Bar, Pull ups, Chest to bar, Bar muscle Up, Handstand Push Ups, Pistol squat, Double unders, Step ups, Box jumps @20-30", Wallballs, Kettlebell movements @24/16
DB Movements 2 x 22.5/15kg
Rowing, Ski Erg, Running, Assault Bike
*Note, not all movements will be on the day. Expect some synchro work and weight provided above are the maximums.
Everyday Movement Standards: *At least one person must be able to perform
Deadlift 90/50kg, Barbell cycling 45/30kg
Clean + Jerk, Clean variations, Shoulder to Overhead, Front Squat, Deadlift, Thrusters, Lunge variations.
Pull ups / Ring Rows, Hanging Knee Raise, Push ups, Air squat, Single unders, Step ups / Box jumps, Wallballs, Kettlebell movements @24/16
DB Movements 1 x 22.5/15
Rowing, Ski Erg, Running, Assault Bike
If you have any further questions, don't hesitate to get in touch - info@adiraperformance.co.uk or @adiraperformance
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Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | Here for the running | 5 |
| 2 | TTD | 7 |
| 3 | Mr Steal Your Girl | 12 |
| # | Athlete | Points |
|---|---|---|
| 1 | Amy Lifts Hon | 9 |
| 2 | Adira Compete | 11 |
| 3 | Traps and Tats | 11 |
| 4 | And The Winner Is | 19 |
| 5 | To Run or Not to Run? | 22 |
Workouts
Event 1 RX
For time: 15 min Cap
120 Wallballs @9/7
90 Hang Power Cleans @ 42.5/30
60 TTB
30 Sync Burpee Over Bar
Event 1 SC
For time: 15 min Cap
90 Wallballs @ 7/5
70 Dual DB Power Clean @ 15/10
50 Hang Knee Raises
30 Sync Burpee Over Bar
Event 2 RX
AMRAP 11
YGIG Rounds:
7 Box Jump Overs @ 30/24”
5 C2B Pull Ups
3 Thrusters @ 60/40
Event 2 SC
AMRAP 11
YGIG Rounds:
7 Box Jump Overs / Step overs @ 24/20
5 Kipping Pull Ups / Jumping Pull Ups*
3 Thrusters @ 40/30
*10 Jumping pull ups
Event 3 RX
For max load: 8 min cap
Open 21.4
1 Deadlift + 1 TnG Clean + 1 Hang Clean + 1 Jerk
Event 3 SC
For max load:
1RM Clean + Jerk
Event 4 RX
For max reps : 14 min Cap
3 Rounds:
160 Single Unders*
16 Dual DB Hang Snatch @22.5/15
2 Rounds:
140 Double Unders
14 Dual DB Devil Press
*Tie break
1 Round:
60 Crossover Single Unders
AMRAP: Bar Muscle ups
*Unbroken YGIG sets of 40
Event 4 SC
For max reps : 14 min Cap
3 Rounds:
160 Single Unders
16 Sync KB Swings @ 24/16
2 Rounds:
140 Single Unders
14 Dual DB Devil Press @ 15/10
*Tie break
1 Round:
60 Crossover Single Unders
AMRAP: Sync Sit Ups
Media
Community
Event Details
Closes: Jul 12, 2023
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