The Predator Series Three Of A Kind Summer Throwdown 2021 at CrossFit Cheltenham

Complete as many reps as possible in 15 minutes of:

Check in - 400m sled pull (At a weight of your choice)

Check in time cap - 6 minutes

10 Synchronised hang to overheads (2 Barbells at a weight of your choice)

20 Synchronised Box Jumps 24/20” (2 athletes)

20 Synchronised Abmat sit ups (3 athletes)

20 Pull ups / Burpee assisted pull ups

10 Synchronised hang to overheads (2 Barbells at a weight of your choice)

20 Synchronised Box Jumps 24/20” (2 athletes)

20 Synchronised Abmat sit ups (3 athletes)

20 Chest to bar pull ups / Burpee assisted chest to bar pull ups

10 Synchronised hang to overheads (2 Barbells at a weight of your choice)

20 Synchronised Box Jumps 24/20” (2 athletes)

20 Synchronised Abmat sit ups (3 athletes)

20 Bar muscle ups / 2 Sync burpee assisted bar muscle ups 

Teams will choose the weight of their barbells and sled and load them before the WOD begins. Teams can load their two barbells to different weights if they want. The minimum weight for men is 30kg and women is 17.5kg. Sled/Barbell weights can not be changed once the WOD has begun. 

Teams can not drop their bars from overhead unless they have 10kg plates or larger on the bar. With 10kg plates the totals would be - men 40kg / ladies 27.5kg)

Scoring

WOD 1 Part A - Total reps

WOD 1 Part B - Total weight of both barbells and weight on sled 

WOD 1 has two scoring elements that will be scored entirely separately. Part A is the amount of reps you complete in 15 minutes after the check in and Part B is the total weight of both barbells plus the weight on the sled all added together. The two scoring elements will count as two separate WOD scores on the leaderboard.

If a team fails to get back from the sled pull under 6 minutes they will score zero weight for their sled pull and can leave the sled where it is at the 6 minute mark to make their way in for the AMRAP section of the WOD

Movement Standards

Synchronised Hang to Overhead - Two athletes will be working at the same time with a barbell each. The barbell weight is entirely your choice. The bars must be lifted to a deadlift finish position before the hang clean/snatch can begin. The barbells must then be taken from anywhere above the knee and moved overhead via any type of clean and press/jerk overhead or any type of snatch. The rep is completed when both athletes are standing tall with the feet in line and knees, hips, shoulders and elbows fully extended. The only synchronised point is at the top of the rep so one athlete can wait with the bar overhead for the other athlete to reach the completion of the rep.

Synchronised Box Jumps / Step Ups - Two athletes will be working at any time on two boxes next to each other. The athletes can step or jump onto the boxes. When both athletes are standing tall on the box at the same time with knees and hips fully extended the rep is complete. Athletes can step or jump down.

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 partners). 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. Only one athlete can work at any time. 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 partners. The assistance must come in the way of lifting the athlete doing the pull up and not creating a platform for them to push off. The pull up bar used for the jumping pull ups must be higher than the height of the athletes outstretched arm overhead. The pull up athlete can be assisted by one or both of the other teammates at the same time. 

Chest to bar pull up - 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 partners). The Rx’d 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. Only one athlete can work at any time. 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 chests to the bar or be lifted up by their partners. The assistance must come in the way of lifting the athlete doing the pull up and not creating a platform for them to push off. 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. The chest to bar pull up athlete can be assisted by one or both of the other teammates at the same time. 

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 ALL THREE 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 partners. 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. The muscle up athlete can be assisted by one or both of the other teammates at the same time. 

• Complete as many reps as possible in 15 minutes of:

Check in - 400m sled pull (At a weight of your choice)

Check in time cap - 6 minutes

10 Synchronised hang to overheads (2 Barbells at a weight of your choice)

20 Synchronised Box Jumps 24/20” (2 athletes)

20 Synchronised Abmat sit ups (3 athletes)

20 Pull ups / Burpee assisted pull ups

10 Synchronised hang to overheads (2 Barbells at a weight of your choice)

20 Synchronised Box Jumps 24/20” (2 athletes)

20 Synchronised Abmat sit ups (3 athletes)

20 Chest to bar pull ups / Burpee assisted chest to bar pull ups

10 Synchronised hang to overheads (2 Barbells at a weight of your choice)

20 Synchronised Box Jumps 24/20” (2 athletes)

20 Synchronised Abmat sit ups (3 athletes)

20 Bar muscle ups / 2 Sync burpee assisted bar muscle ups 

Teams will choose the weight of their barbells and sled and load them before the WOD begins. Teams can load their two barbells to different weights if they want. The minimum weight for men is 30kg and women is 17.5kg. Sled/Barbell weights can not be changed once the WOD has begun. 

Teams can not drop their bars from overhead unless they have 10kg plates or larger on the bar. With 10kg plates the totals would be - men 40kg / ladies 27.5kg)

Scoring

WOD 1 Part A - Total reps

WOD 1 Part B - Total weight of both barbells and weight on sled 

WOD 1 has two scoring elements that will be scored entirely separately. Part A is the amount of reps you complete in 15 minutes after the check in and Part B is the total weight of both barbells plus the weight on the sled all added together. The two scoring elements will count as two separate WOD scores on the leaderboard.

If a team fails to get back from the sled pull under 6 minutes they will score zero weight for their sled pull and can leave the sled where it is at the 6 minute mark to make their way in for the AMRAP section of the WOD

Movement Standards

Synchronised Hang to Overhead - Two athletes will be working at the same time with a barbell each. The barbell weight is entirely your choice. The bars must be lifted to a deadlift finish position before the hang clean/snatch can begin. The barbells must then be taken from anywhere above the knee and moved overhead via any type of clean and press/jerk overhead or any type of snatch. The rep is completed when both athletes are standing tall with the feet in line and knees, hips, shoulders and elbows fully extended. The only synchronised point is at the top of the rep so one athlete can wait with the bar overhead for the other athlete to reach the completion of the rep.

Synchronised Box Jumps / Step Ups - Two athletes will be working at any time on two boxes next to each other. The athletes can step or jump onto the boxes. When both athletes are standing tall on the box at the same time with knees and hips fully extended the rep is complete. Athletes can step or jump down.

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 partners). 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. Only one athlete can work at any time. 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 partners. The assistance must come in the way of lifting the athlete doing the pull up and not creating a platform for them to push off. The pull up bar used for the jumping pull ups must be higher than the height of the athletes outstretched arm overhead. The pull up athlete can be assisted by one or both of the other teammates at the same time. 

Chest to bar pull up - 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 partners). The Rx’d 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. Only one athlete can work at any time. 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 chests to the bar or be lifted up by their partners. The assistance must come in the way of lifting the athlete doing the pull up and not creating a platform for them to push off. 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. The chest to bar pull up athlete can be assisted by one or both of the other teammates at the same time. 

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 ALL THREE 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 partners. 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. The muscle up athlete can be assisted by one or both of the other teammates at the same time. 

Complete as many reps as possible in 15 minutes of:

Check in - 400m sled pull (At a weight of your choice)

Check in time cap - 6 minutes

10 Synchronised hang to overheads (2 Barbells at a weight of your choice)

20 Synchronised Box Jumps 24/20” (2 athletes)

20 Synchronised Abmat sit ups (3 athletes)

20 Pull ups / Burpee assisted pull ups

10 Synchronised hang to overheads (2 Barbells at a weight of your choice)

20 Synchronised Box Jumps 24/20” (2 athletes)

20 Synchronised Abmat sit ups (3 athletes)

20 Chest to bar pull ups / Burpee assisted chest to bar pull ups

10 Synchronised hang to overheads (2 Barbells at a weight of your choice)

20 Synchronised Box Jumps 24/20” (2 athletes)

20 Synchronised Abmat sit ups (3 athletes)

20 Bar muscle ups / 2 Sync burpee assisted bar muscle ups 

Teams will choose the weight of their barbells and sled and load them before the WOD begins. Teams can load their two barbells to different weights if they want. The minimum weight for men is 30kg and women is 17.5kg. Sled/Barbell weights can not be changed once the WOD has begun. 

Teams can not drop their bars from overhead unless they have 10kg plates or larger on the bar. With 10kg plates the totals would be - men 40kg / ladies 27.5kg)

Scoring

WOD 1 Part A - Total reps

WOD 1 Part B - Total weight of both barbells and weight on sled 

WOD 1 has two scoring elements that will be scored entirely separately. Part A is the amount of reps you complete in 15 minutes after the check in and Part B is the total weight of both barbells plus the weight on the sled all added together. The two scoring elements will count as two separate WOD scores on the leaderboard.

If a team fails to get back from the sled pull under 6 minutes they will score zero weight for their sled pull and can leave the sled where it is at the 6 minute mark to make their way in for the AMRAP section of the WOD

Movement Standards

Synchronised Hang to Overhead - Two athletes will be working at the same time with a barbell each. The barbell weight is entirely your choice. The bars must be lifted to a deadlift finish position before the hang clean/snatch can begin. The barbells must then be taken from anywhere above the knee and moved overhead via any type of clean and press/jerk overhead or any type of snatch. The rep is completed when both athletes are standing tall with the feet in line and knees, hips, shoulders and elbows fully extended. The only synchronised point is at the top of the rep so one athlete can wait with the bar overhead for the other athlete to reach the completion of the rep.

Synchronised Box Jumps / Step Ups - Two athletes will be working at any time on two boxes next to each other. The athletes can step or jump onto the boxes. When both athletes are standing tall on the box at the same time with knees and hips fully extended the rep is complete. Athletes can step or jump down.

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 partners). 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. Only one athlete can work at any time. 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 partners. The assistance must come in the way of lifting the athlete doing the pull up and not creating a platform for them to push off. The pull up bar used for the jumping pull ups must be higher than the height of the athletes outstretched arm overhead. The pull up athlete can be assisted by one or both of the other teammates at the same time. 

Chest to bar pull up - 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 partners). The Rx’d 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. Only one athlete can work at any time. 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 chests to the bar or be lifted up by their partners. The assistance must come in the way of lifting the athlete doing the pull up and not creating a platform for them to push off. 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. The chest to bar pull up athlete can be assisted by one or both of the other teammates at the same time. 

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 ALL THREE 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 partners. 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. The muscle up athlete can be assisted by one or both of the other teammates at the same time. 

Complete as many reps as possible in 15 minutes of:

Check in - 400m sled pull (At a weight of your choice)

Check in time cap - 6 minutes

10 Synchronised hang to overheads (2 Barbells at a weight of your choice)

20 Synchronised Box Jumps 24/20” (2 athletes)

20 Synchronised Abmat sit ups (3 athletes)

20 Pull ups / Burpee assisted pull ups

10 Synchronised hang to overheads (2 Barbells at a weight of your choice)

20 Synchronised Box Jumps 24/20” (2 athletes)

20 Synchronised Abmat sit ups (3 athletes)

20 Chest to bar pull ups / Burpee assisted chest to bar pull ups

10 Synchronised hang to overheads (2 Barbells at a weight of your choice)

20 Synchronised Box Jumps 24/20” (2 athletes)

20 Synchronised Abmat sit ups (3 athletes)

20 Bar muscle ups / 2 Sync burpee assisted bar muscle ups 

Teams will choose the weight of their barbells and sled and load them before the WOD begins. Teams can load their two barbells to different weights if they want. The minimum weight for men is 30kg and women is 17.5kg. Sled/Barbell weights can not be changed once the WOD has begun. 

Teams can not drop their bars from overhead unless they have 10kg plates or larger on the bar. With 10kg plates the totals would be - men 40kg / ladies 27.5kg)

Scoring

WOD 1 Part A - Total reps

WOD 1 Part B - Total weight of both barbells and weight on sled 

WOD 1 has two scoring elements that will be scored entirely separately. Part A is the amount of reps you complete in 15 minutes after the check in and Part B is the total weight of both barbells plus the weight on the sled all added together. The two scoring elements will count as two separate WOD scores on the leaderboard.

If a team fails to get back from the sled pull under 6 minutes they will score zero weight for their sled pull and can leave the sled where it is at the 6 minute mark to make their way in for the AMRAP section of the WOD

Movement Standards

Synchronised Hang to Overhead - Two athletes will be working at the same time with a barbell each. The barbell weight is entirely your choice. The bars must be lifted to a deadlift finish position before the hang clean/snatch can begin. The barbells must then be taken from anywhere above the knee and moved overhead via any type of clean and press/jerk overhead or any type of snatch. The rep is completed when both athletes are standing tall with the feet in line and knees, hips, shoulders and elbows fully extended. The only synchronised point is at the top of the rep so one athlete can wait with the bar overhead for the other athlete to reach the completion of the rep.

Synchronised Box Jumps / Step Ups - Two athletes will be working at any time on two boxes next to each other. The athletes can step or jump onto the boxes. When both athletes are standing tall on the box at the same time with knees and hips fully extended the rep is complete. Athletes can step or jump down.

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 partners). 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. Only one athlete can work at any time. 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 partners. The assistance must come in the way of lifting the athlete doing the pull up and not creating a platform for them to push off. The pull up bar used for the jumping pull ups must be higher than the height of the athletes outstretched arm overhead. The pull up athlete can be assisted by one or both of the other teammates at the same time. 

Chest to bar pull up - 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 partners). The Rx’d 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. Only one athlete can work at any time. 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 chests to the bar or be lifted up by their partners. The assistance must come in the way of lifting the athlete doing the pull up and not creating a platform for them to push off. 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. The chest to bar pull up athlete can be assisted by one or both of the other teammates at the same time. 

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 ALL THREE 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 partners. 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. The muscle up athlete can be assisted by one or both of the other teammates at the same time. 

Teams will have 8 minutes for all athletes to establish a max weight on the complex:

3 Deadlifts + 2 Hang Cleans + 1 Jerk

Teams will have one barbell 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 ensure you watch for the judge to award each rep of the complex as you complete it.

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 + heaviest successful complex from athlete 3 = score.

(Eg. 40kg + 50kg + 60kg = 150kg)

No credit will be given for incomplete complex attempts. For example, 3 deadlifts, 2 cleans and a missed jerk will not count for anything. 

As long as the barbell is not returned to the floor, failed lifts within the complex can be reattempted. For example, if you miss the jerk and re-rack on the shoulders the jerk can be reattempted.

Movement Standards:

Deadlift - Athletes will pick the bar off the floor until they are fully standing with the knees and hips fully extended and the shoulders are behind the bar. Both ends of the barbell must then return to the floor before the next rep begins. Reps must be touch and go with no resetting on the floor.

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. 

Jerk - Any type of shoulder to overhead is permitted (strict press, push press, push jerk, power jerk or split jerk). The rep will be counted when the athlete has the bar in control overhead, the feet are in line and the knees, hips, shoulders and elbows are fully extended.

Complete the following for time:

40 Synchronised box jumps/steps 24/20/20” (Any 3 Working)

40 Synchronised thrusters 40/27.5kg (1 Male/female pair)

40 Toes to bar / 80 Toes above chest

40 Synchronised Abmat sit ups while the 4th athlete is completing unbroken double unders / 60 sit ups with single skips (3 working in the sit ups)

40 Synchronised dumbbell hang to overhead any way 22.5+15+10kg (Any 3 Working)

40 Synchronised box jumps/steps 24/20/20” (Any 3 Working)

20 Synchronised burpees (3 working)

1 Synchronised Box jump/step 20” (Any 3 Working)

Time cap: 14 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 14 minute time cap. The time will be taken when all three athletes are standing on the boxes at the end of the WOD.

Movement Standards

Synchronised Box Jumps / Step Ups - Three athletes will be working at any time on three boxes next to each other at heights of 24/20/20”. The athletes can step or jump onto the boxes. When all three athletes are standing tall on the boxes at the same time with knees and hips fully extended the rep is complete. Athletes can step or jump down.

Synchronised Thrusters - A  pair of athletes will be working together. Any one male and any one female will have a barbell each. The barbells will be cleaned up into a front rack and then both athletes will squat together before standing up and immediately pressing their barbell overhead. The only synchronised point is at the top of the movement and athletes can wait at the top as long as needed for their partner to reach the completed position. At the bottom of the squat the hip crease must clearly pass below the horizontal plane of the knee and at the completion of the rep overhead the knees, hips, shoulders and elbows must be locked out. A jerk will not be permitted. 

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

Synchronised Abmat sit ups - Lying next to each other, three athletes will start by touching the floor above the head and then sit up to touch the floor in front of the feet with the shoulders clearly in front of the vertical plane of the hips. The only synchronised point is at the top of the sit up with the hands touching the floor in front of the feet. The fourth athlete must be completing unbroken double unders for the sit ups to count. Athletes can be laid down with their hands on the floor above the head, waiting for the double unders to start. If the double unders stop the sit ups must stop and will not be counted until the double unders recommence. Teams can choose to do 60 AbMat sit ups and single skips if they don’t want to do double unders. Teams must choose doubles or singles and if they choose to change during a set of sit ups that set of sit ups resets to zero. 

Synchronised Dumbbell Hang to Overhead - Three athletes will be working together. Teams will be have three dumbbells weighted 22.5/15/10kg and can allocate the weights to any combination of the three athletes working. Dumbbells must be deadlifted before the first hang to overhead can start. Dumbbells will then be taken from the hang position below the waist with elbows straight and moved overhead any way the athletes chose. A clean and jerk or snatch may be used. The rep will be complete when all three athletes have their dumbbell overhead at the same time in one arm with feet in line and knees, hips, shoulder and elbow fully extended. The second arm can assist the lift at any time but must not be used once the dumbbell is overhead.  The dumbbell hang to overhead does not have to change hands each rep. Any arm can be used for the dumbbell snatch by each team member.

Synchronised burpees - Three athletes will be working at the same time. Athletes must touch their chest and legs to the floor then jump or step back to a standing position and jump and clap overhead with knees and hips fully extended. The rep will be counted if all three jump and clap together. The only synchronised point is at the top of the movement. If the team is out of sync on the jump and clap, they don’t have to repeat the burpee section of the rep they can just reattempt the jump to be awarded the rep.

Complete the following for time:

8 Synchronised down ups / devils presses (3 athletes)

48 Synchronised Backward lunges on the spot (3 athletes)

8 Synchronised down ups / devils presses (3 athletes)

48 Toes to bar / 96 Toes to chest height

8 Synchronised down ups / devils presses (3 athletes)

48 Synchronised double unders / 144 sync single unders (2 athletes)

8 Synchronised down ups / devils presses (3 athletes)

48 Synchronised Air / Goblet squats

8 Synchronised down ups / devils presses (3 athletes)

16 Synchronised burpees (3 athletes)

1 Box jump/step up (3 athletes)

Time cap - 15 minutes

The time will be stopped when all athletes are standing on the box at the end of the WOD.

Scoring:

The score is your time. The team that finishes the work in the quickest time and is standing on the box will win the WOD. For every incomplete rep, a 1 second penalty will be added to the 15 minute time cap. 

Movement Standards:

Synchronised Down Up / Devils Press - Three athletes will be working together. One athlete will have no equipment while the other two athletes will have a dumbbell each. Weights are - men’s teams 22.5/15kg and ladies 15/10kg. All athletes must start standing before lowering themselves to touch their chest and legs to the floor. They then stand back up. The athlete with no kit finishes stood tall while the other two must get the dumbbell from the floor overhead. They can use any technique they choose to but once the dumbbell is fully locked out overhead it must be in one hand only. When all three athletes are standing tall in their finish position the rep will count.

Synchronised Backward Stepping Lunges - Three athletes will be working together. One athlete will have no equipment while the other two athletes will have a dumbbell each. Weights are men’s teams 22.5/15kg and ladies 15/10kg. All athletes must start standing next to each other, facing the same direction and will then step back into a lunge and touch the same knee to the floor before coming out of the lunge and standing tall with hips and knees fully extended at the same time for the rep to count. The synchronised point is only at the top when all athletes are standing tall together. 

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

Synchronised Double Unders / Single Unders - Two athletes will be working together. Both athletes must be double undering or single skipping simultaneously for the reps to count. Ideally athletes reps will be synchronised but if not the reps will still count at the pace of the slowest skipper. Teams must choose doubles or singles and if they choose to change during the set they will reset to zero.

Synchronised Air Squat / Goblet Squat - Three athletes will be working together. One athlete will have no equipment while the other two athletes will have a dumbbell each. Weights are men’s teams 22.5/15kg and ladies 15/10kg. All athletes must start standing before squatting to a point where the hip crease drops below the horizontal plane of the knee. The dumbbells can be held or rested anywhere on the body. No part of the dumbbells or any part of the arms or hands may touch the legs during the squat. 

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. If the team is out of sync on the jump and clap, they don’t have to repeat the burpee section of the rep they can just reattempt the jump to be awarded the rep.

Complete the following for time:

8 Synchronised down ups / devils presses (3 athletes)

48 Synchronised Backward lunges on the spot (3 athletes)

8 Synchronised down ups / devils presses (3 athletes)

48 Toes to bar / 96 Toes to chest height

8 Synchronised down ups / devils presses (3 athletes)

48 Synchronised double unders / 144 sync single unders (2 athletes)

8 Synchronised down ups / devils presses (3 athletes)

48 Synchronised Air / Goblet squats

8 Synchronised down ups / devils presses (3 athletes)

16 Synchronised burpees (3 athletes)

1 Box jump/step up (3 athletes)

Time cap - 15 minutes

The time will be stopped when all athletes are standing on the box at the end of the WOD.

Scoring:

The score is your time. The team that finishes the work in the quickest time and is standing on the box will win the WOD. For every incomplete rep, a 1 second penalty will be added to the 15 minute time cap. 

Movement Standards:

Synchronised Down Up / Devils Press - Three athletes will be working together. One athlete will have no equipment while the other two athletes will have a dumbbell each. Weights are - men’s teams 22.5/15kg and ladies 15/10kg. All athletes must start standing before lowering themselves to touch their chest and legs to the floor. They then stand back up. The athlete with no kit finishes stood tall while the other two must get the dumbbell from the floor overhead. They can use any technique they choose to but once the dumbbell is fully locked out overhead it must be in one hand only. When all three athletes are standing tall in their finish position the rep will count.

Synchronised Backward Stepping Lunges - Three athletes will be working together. One athlete will have no equipment while the other two athletes will have a dumbbell each. Weights are men’s teams 22.5/15kg and ladies 15/10kg. All athletes must start standing next to each other, facing the same direction and will then step back into a lunge and touch the same knee to the floor before coming out of the lunge and standing tall with hips and knees fully extended at the same time for the rep to count. The synchronised point is only at the top when all athletes are standing tall together. 

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

Synchronised Double Unders / Single Unders - Two athletes will be working together. Both athletes must be double undering or single skipping simultaneously for the reps to count. Ideally athletes reps will be synchronised but if not the reps will still count at the pace of the slowest skipper. Teams must choose doubles or singles and if they choose to change during the set they will reset to zero.

Synchronised Air Squat / Goblet Squat - Three athletes will be working together. One athlete will have no equipment while the other two athletes will have a dumbbell each. Weights are men’s teams 22.5/15kg and ladies 15/10kg. All athletes must start standing before squatting to a point where the hip crease drops below the horizontal plane of the knee. The dumbbells can be held or rested anywhere on the body. No part of the dumbbells or any part of the arms or hands may touch the legs during the squat. 

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. If the team is out of sync on the jump and clap, they don’t have to repeat the burpee section of the rep they can just reattempt the jump to be awarded the rep.