RBR- SAME SEX 4'S
About This Competition
RBR Same Sex 4's
Scaled Female
RX Male/Female
RX +
4 workouts plus final for the top 4 teams of each division
Workouts will be released in the week leading up to the event.
SCALED FEMALE
Dumbell - 10kg
Kettlebell - 12kg
Deadlift - 45kg
Snatch - 25kg
C&J - 35kg
Single Unders
Banded pull ups (green)
Knee Raises
Hand Release Push Ups
Box Steps Ups/Overs
Reduced Wall Walk
RX Male/Female (all weights for reps)
Dumbell - 22.5kg/15kg
Kettlebell - 24kg/16kg
Deadlift - 100kg/70kg
Snatch - 50kg/35kg
C&J - 70kg/45kg
Double Unders (or 2:1 single)
C2B/Pull Ups (2:1 banded - black/purple)
TTB (or 2:1 leg raises - heels above hips)
HSPU (or 3:1 HRPU)
Box Jumps/Overs - 24"/20"
Wall Walk
RX+ (all weights for reps)
Dumbell - 32.5kg
Kettlebell - 32kg
Deadlift - 140kg
Snatch - 75kg
C&J - 100kg
Double Unders
Muscle Ups/C2B
TTB
Strict HSPU
Box Jumps - 30"
HSW (only 2 members)
NO REFUNDS after booking.
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Top Results
Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | HX5 Queens | 7 |
| 2 | HRST | 15 |
| 3 | RBR Ft SMC | 20 |
| # | Athlete | Points |
|---|---|---|
| 1 | Three Men And A Queen | 13 |
| 2 | CrossFit RBR | 17 |
| 3 | CrossFit 1878 | 21 |
| 4 | CrossFit Wigan | 24 |
| 5 | Bang average | 30 |
| # | Athlete | Points |
|---|---|---|
| 1 | Oh My Quad! | 16 |
| 2 | LLL and cool J | 17 |
| 3 | Quad Squad | 18 |
| 4 | No balls, all snatches | 29 |
| 5 | 3 Women and a baby | 31 |
Workouts
AMRAP4: Pair 1
15/12 Cal Assault Bike (each)
15 Synchro Shuttles
Max Wall walks in remaining time
Into:
AMRAP4: Pair 2
15/12 Cal Assault Bike (each)
15 Synchro Shuttles
Max HSW/Wall Walks in remaining time
1 wall walk = 1 rep
5ft HSW = 1 rep
Wall Walk scale to OPEN standard
Both scores added together for one total
AMRAP 9:
Max Calorie Row (alongside Workout 1.B)
No restrictions on rotation, can swap in and out as you like
Once Workout 1.B is complete all 4 athletes can swap in and out to finish the remaining time on the row
AMRAP 9: (Alongside Workout 1.a)
4 Rounds for Time:
30 Synchro Wallball
15 Burpee Box Jump Overs
*No restrictions on rotations, can swap in and out whenever you like
Wallball:
Scaled Female: 3kg
RX Female: 6kg
RX Male: 9kg
Box Height:
Scaled Female: 20"
RX Female: 20"
RX Male: 24"
For Time (12 min cap):
4 Rounds:
40 DU's
10 3-way Synchro GTOH
Into:
40 2-way Synchro TTB (RX), Knee Raises (Scaled)
Into:
4 Rounds:
40 DU's
10 3-way Synchro Devils Press
Into:
40 2-way Synchro TTB
*Score is time taken to complete or reps completed at time cap
** There will be one DB, one KB and one Plate - athletes can swap amongst them as needed on the GTOH and Devil press
*** Athletes will rotate each round so that each one has a round of DU's whilst the other 3 do the synchro work
****All teams will have the option to scale double unders to 80 single unders, RX athletes can scale TTB to 2:1 leg raises (heels above hips)
Scaled: 10kg DB, 12kg KB, 10kg Plate
RX Female: 15kg DB, 16kg KB, 15kg Plate
RX Male: 22.5kg DB, 24kg KB, 20kg Plate
0-4 Minutes:
Athlete 1: 1RM Hang Snatch
Athlete 2: 1RM Snatch
4-8 minutes:
Athlete 3: 1RM Hang Clean
Athlete 4: 1RM Clean
Score will be total weight lifted across all 4 lifts
Team will share 1 barbell
Any form of snatch/clean will be accepted
AMRAP12
Ascending Ladder of:
3 - 6 - 9 - 12 - 15 -18.........
Pull Ups
Thrusters
Synchro Burpees over Bar
Scaled:
Pull Ups: Banded Pull Up - Green Band
Thruster: 25kg
RX Female:
Pull Ups
Thruster: 35kg
RX Male:
Thruster: 45kg
Pull Ups
* RX Athletes can scale pull ups if needed 2:1 - female with purple band, men with black band
** Score will be number of reps completed at 12 minutes
1,250m Ski for Male
1,000m Ski for Female
All athletes will only get 1 turn on the ski so once you have touched the ski once, you can not go back on it!
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Event Details
Closes: Apr 30, 2023
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