The Predator Series Mixed Pairs Throwdown Winter 2020 at CrossFit Cheltenham

Complete as many reps as possible in 13 minutes of:

25 Box jumps/step ups 24/20”

25 Sync single arm dumbbell thrusters 

25 Pull ups

25 Box step ups with 1 dumbbell 24/20”

25 Sync single arm dumbbell thrusters  

25 Chest to bar pull ups

25 Box facing burpee box step ups with 1 dumbbell

25 Sync single arm dumbbell thrusters 

25 Bar muscle ups

Teams will select the weight of their two dumbbells. Available dumbbell weights are 2/5/10/12.5/15/17.5/22.5/30kg and there will be only one of each weight per team, so teams will have two dumbbells of different weights. The combined weight of the dumbbells will be added together and will be scored completely separately to the reps completed. There is no minimum work requirement.

Scoring:

This WOD is scored in two completely separate and equally weighted parts.

Score A - The two dumbbell weights added together.

Score B - The total number of reps completed.

Movement standards:

Synchronised single arm dumbbell thrusters - Teams will have two dumbbells at a weight of their choice. This movement is synchronised. Athletes will lift their dumbbells from the floor to a front rack position where the dumbbell is in contact with the shoulder. They must both squat with the dumbbell until the hip crease is below the knee, then come back to standing and press the dumbbells overhead in one fluent movement. At the completion of the rep overhead the knees, hips, shoulders and elbows must be locked out. A jerk will not be permitted. Two hands can be used to hold the dumbbell during the squat and press but once overhead the dumbbell must be held in control in just ONE hand. When both athletes have their dumbbell overhead in one arm the rep will be counted. The only synchronised point is at the top. For the safety of all athletes and equipment, dumbbells can not be dropped from any height. Penalty of 1 no rep for each dumbbell dropped.

Box jumps/steps - Starting with both feet on the floor athletes will jump or step onto the box with both feet. When the athlete is standing tall on the box with knees and hips fully extended the rep is complete. Athletes then step or jump down. Only one athlete can be in contact with the box at any time. If one athlete touches the box before their partner is fully clear of the box the rep will not count. 

Box step ups with dumbbell - You can hold the dumbbell wherever you want and athletes may touch the legs with the dumbbell or their hands if they wish as they step onto the box. Jumping on to the box with the dumbbell is not permitted. When the athlete is standing tall on the box with knees and hips fully extended the rep is complete. Athletes then step or jump down. Only one athlete can be in contact with the box at any time. If one athlete touches the box before their partner is fully clear of the box the rep will not count. 

Box facing burpee box step ups with 1 dumbbell - The athlete starts with a conventional burpee facing the box before picking up the dumbbell and stepping onto the box with the dumbbell. You can hold the dumbbell wherever you want and athletes may touch the legs with the dumbbell or their hands if they wish as they step onto the box. Jumping on to the box with the dumbbell is not permitted. When the athlete is standing tall on the box with knees and hips fully extended the rep is complete. Athletes then step or jump down and place the dumbbell back on the floor to start the next rep. As long as the chest and legs touch the floor the athletes can have a hand on the dumbbell during the burpee. Both athletes can be moving through the rep at the same time but only one athlete can be in contact with the box at any time. If one athlete touches the box before their partner is fully clear of the box the rep will not count. 

Pull ups / burpee jumping 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 partner). Only one athlete can work at any time. 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. 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 partner. The pull up bar used for the jumping pull ups must be higher than the height of the athletes outstretched arm overhead.

Chest to bar pull ups / Burpee jumping chest to bar pull ups - 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 partner). Only one athlete can work at any time. The Rx’d chest to bar 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. 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 chest to the bar or be lifted up by their partner. 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.

Bar Muscle Ups / 2 Burpee 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 BOTH 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 partner. 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. 

Complete as many reps as possible in 13 minutes of:

25 Box jumps/step ups 24/20”

25 Sync single arm dumbbell thrusters 

25 Pull ups

25 Box step ups with 1 dumbbell 24/20”

25 Sync single arm dumbbell thrusters  

25 Chest to bar pull ups

25 Box facing burpee box step ups with 1 dumbbell

25 Sync single arm dumbbell thrusters 

25 Bar muscle ups

Teams will select the weight of their two dumbbells. Available dumbbell weights are 2/5/10/12.5/15/17.5/22.5/30kg and there will be only one of each weight per team, so teams will have two dumbbells of different weights. The combined weight of the dumbbells will be added together and will be scored completely separately to the reps completed. There is no minimum work requirement.

Scoring:

This WOD is scored in two completely separate and equally weighted parts.

Score A - The two dumbbell weights added together.

Score B - The total number of reps completed.

Movement standards:

Synchronised single arm dumbbell thrusters - Teams will have two dumbbells at a weight of their choice. This movement is synchronised. Athletes will lift their dumbbells from the floor to a front rack position where the dumbbell is in contact with the shoulder. They must both squat with the dumbbell until the hip crease is below the knee, then come back to standing and press the dumbbells overhead in one fluent movement. At the completion of the rep overhead the knees, hips, shoulders and elbows must be locked out. A jerk will not be permitted. Two hands can be used to hold the dumbbell during the squat and press but once overhead the dumbbell must be held in control in just ONE hand. When both athletes have their dumbbell overhead in one arm the rep will be counted. The only synchronised point is at the top. For the safety of all athletes and equipment, dumbbells can not be dropped from any height. Penalty of 1 no rep for each dumbbell dropped.

Box jumps/steps - Starting with both feet on the floor athletes will jump or step onto the box with both feet. When the athlete is standing tall on the box with knees and hips fully extended the rep is complete. Athletes then step or jump down. Only one athlete can be in contact with the box at any time. If one athlete touches the box before their partner is fully clear of the box the rep will not count. 

Box step ups with dumbbell - You can hold the dumbbell wherever you want and athletes may touch the legs with the dumbbell or their hands if they wish as they step onto the box. Jumping on to the box with the dumbbell is not permitted. When the athlete is standing tall on the box with knees and hips fully extended the rep is complete. Athletes then step or jump down. Only one athlete can be in contact with the box at any time. If one athlete touches the box before their partner is fully clear of the box the rep will not count. 

Box facing burpee box step ups with 1 dumbbell - The athlete starts with a conventional burpee facing the box before picking up the dumbbell and stepping onto the box with the dumbbell. You can hold the dumbbell wherever you want and athletes may touch the legs with the dumbbell or their hands if they wish as they step onto the box. Jumping on to the box with the dumbbell is not permitted. When the athlete is standing tall on the box with knees and hips fully extended the rep is complete. Athletes then step or jump down and place the dumbbell back on the floor to start the next rep. As long as the chest and legs touch the floor the athletes can have a hand on the dumbbell during the burpee. Both athletes can be moving through the rep at the same time but only one athlete can be in contact with the box at any time. If one athlete touches the box before their partner is fully clear of the box the rep will not count. 

Pull ups / burpee jumping 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 partner). Only one athlete can work at any time. 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. 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 partner. The pull up bar used for the jumping pull ups must be higher than the height of the athletes outstretched arm overhead.

Chest to bar pull ups / burpee jumping chest to bar pull ups - 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 partner). Only one athlete can work at any time. The Rx’d chest to bar 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. 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 chest to the bar or be lifted up by their partner. 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.

Bar muscle ups / 2 burpee 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 BOTH 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 partner. 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. 

Teams will have 7 minutes for both athletes to establish a max weight of 5 hang clean and jerks.

Teams will have a barbell each (20&15kg) 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 attempts as they want in the time limit and lift in any order. 

Please wait for the judge to award each rep before lowering the bar. Bars with 10kg plates or more may be dropped safely and responsibly from any height. 

Scoring:

The team result will be the single heaviest successful 5 rep max established by each athlete, added together. 

Heaviest successful 5RM from athlete 1 + heaviest successful 5RM from athlete 2 = score.

(Eg. 40kg + 60kg = 100kg)

No credit will be given for incomplete attempts. For example, 4 hang clean and jerks will not count for anything.

Movement Standards:

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 (Shoulder to overhead) - Any shoulder to overhead movement is permitted. After the completion of the hang clean, athletes will move the bar overhead using a strict press, push press, push jerk, power jerk or split jerk. When the athlete has both feet in line and is standing tall with fully extended knees, hips, shoulders and elbows, the rep will be counted and the bar can be lowered for the next rep.

Complete the following for time:

20 Sync burpees 

100 Double unders or 200 single unders

30 Sync deadlifts 40/27kg

30 Sync shoulder to overhead 40/27kg

30 Goblet squats 24/16kg

100 Double unders or 200 single unders

30 Sync Russian kettlebell swings 24/16kg

30 Sync jumping lunges

30 Toes to bar or 60 toes to chest height

100 Double unders or 200 single unders

20 Sync burpees

1 Sync box jump/step

Time cap - 16 Minutes

The time will be stopped when both 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 stood on the box will win the WOD. For every incomplete rep, 1 second penalty will be added to the 16 minute time cap. 

Movement Standards:

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 clap at the top of the movement. 

Double unders / single unders - Only one athlete can work at any time. The rope must pass under the feet twice for a double under and once for a single under. Single footed jumps are allowed as long as the rope passes around the body fully. Teams must choose doubles or singles for the entire set. If they change half way through a set they must begin the set from zero. There is no requirement for both team members to complete a rep.

Synchronised deadlift - Athletes will be facing each other with a barbell each. They will lift the bars from the floor with a conventional deadlift to the finish position of the deadlift. When both athletes are standing tall with the knees and hips fully extended and with their heads behind their bars the rep will be counted. The synchronised point is at the top of the lift and partners can wait for each other there if needed. 

Synchronised shoulder time overhead - Athletes will be facing each other with a barbell each.  They will lift the bars from the floor to the shoulders into a front rack to begin the movement. Both athletes will then move the bars overhead with a strict press, push press, push jerk, power jerk or split jerk. When both athletes have their feet in line and are standing tall with fully extended knees, hips, shoulders and elbows, the rep will be counted. The synchronised point is at the top of the lift and partners can wait for each other there if needed. For the safety of all athletes on the floor bars can not be dropped from any height. Penalty of 1 no rep for each barbell dropped.

Goblet squats - Only one athlete will be working at any time. From a standing position, holding the kettlebell in front of the torso, the athlete will squat until their hip crease passes below the height of their knees, then stand back up until their knees and hips are fully extended for the rep to count. The kettlebell, hands and arms can not touch any part of the legs. 

Synchronised Russian kettlebell swings - The kettlebells must start between the legs and then be swung together to reach a point above shoulder height simultaneously. For the rep to count the bell of the Kettlebell must be entirely above the height of the shoulder, with the elbows, knees and hips fully extended. 

Synchronised jumping / stepping lunges - Both athletes will be standing next to each other, facing the same direction and will then jump into a lunge and touch the same knee to the floor before coming out of the lunge and jumping to change legs into the next lunge. The synchronised point is during the jump or when both athletes are standing tall together. During the jump athletes must ensure their hips and knees are fully extended at the same time as the partner as they change legs. Teams may also step into the lunges, forwards or backwards, with the same leg until the same knees touch the floor and then return to a fully standing position with feet together and knees and hips extended. The synchronised point on the stepping lunge is the standing position at the top of the movement.

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 inside the hands, or reach chest height above the sternum for the chest high reps. Any change of target height during a set will reset the score to zero for that set.

Synchronised box jump / step - The time will be stopped when both athletes are standing on the box at the end of the WOD.