The Predator Series Three Of A Kind Throwdown Autumn 2019 at CrossFit Cheltenham

Complete as many reps as possible in 8 minutes of:

20 Sync dumbbell hang snatches + kettlebell swings

20 Pull ups

20 Sync dumbbell thrusters + kettlebell thrusters

20 Chest to bar pull ups

20 Sync dumbbell ground to overheads + kettlebell ground to overheads

20 Bar muscle ups

Teams will select the weight of their two dumbbells and their kettlebell. Available dumbbell weights are 2/5/10/12.5/15/17.5/22.5/30kg and there will only be one of each weight available, so teams will have two dumbbells of different weights. Available kettlebell weights are 8/12/16/20/24/32kg. The combined weight of these three will be added together and will be scored completely separately to the reps completed. The minimum work requirement is to reach and complete one rep of the synchronised thrusters.

Scoring:

This WOD is scored in 2 completely separate and equally weighted parts.

Score 1 - The total weight of the two dumbbells and the kettlebell added together.
Score 2 - The total number of reps completed.

Movement Standards:

Synchronised Dumbbells Hang Snatches & Kettlebell Swings - Two athletes will have a dumbbell each and one athlete will have the kettlebell. All three objects will be taken from a hang position below the waist, above the knee with elbows straight and from there moved overhead in one fluent motion. The dumbbells will be hang snatched and the kettlebell will be traditionally swung, American style. Once all three objects are locked out fully overhead at the same time the rep will be counted. The only synchronised point is at the top of the movement. The dumbbell snatch does not have to change hands each rep. Any arm can be used for the dumbbell snatches. The dumbbells and kettlebells can not be dropped at any time. The hand must stay on the object until it is safely on the floor. For every dropped object 1 rep will be deducted.

Pull Ups - Only one athlete can be working at any time. Teams can split the reps however they want and there is no requirement for all athletes to compete a pull up. Arms must start fully locked out hanging from the bar and the rep counts as the chin clearly passes above the horizontal plane of the bar. At any point the athlete can opt to do a burpee then an assisted or jumping pull up. 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. Both athletes can assist the athlete on the burpee pull up. The burpee jumping pull up must be to a bar above the palm at max reach and does not need to start from a dead hang.

Synchronised Thrusters - Two athletes will have a dumbbell each and one athlete will have the kettlebell. All three objects will be positioned in a front rack position and the team will then squat together before standing up and immediately pressing their object overhead. The only synchronised point is at the top of the movement and athletes can wait at the top as long as needed for the rest of the team to also 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. The dumbbells and kettlebells can not be dropped at any time. The hand must stay on the object until it is safely on the floor. For every dropped object 1 rep will be deducted.

Chest to Bar Pull Ups - Only one athlete can be working at any time. Teams can split the reps however they want and there is no requirement for all athletes to compete a chest to bar pull up. Arms must start fully locked out hanging from the bar and the rep counts as the chest contacts the bar. At any point athletes can opt to do a burpee then an assisted or jumping chest to bar pull up. The assistance must come in the way of lifting the athlete doing the chest to bar pull up and not creating a platform for them to push off. Both athletes can assist the athlete on the burpee chest to bar pull up. The burpee jumping chest to bar pull up must be to a bar above the palm at max reach and does not need to start from a dead hang.

Synchronised Dumbbells Ground to Overheads & Kettlebell Ground to Overehads - Two athletes will have a dumbbell each and one athlete will have the kettlebell. All three objects will be taken from the ground and moved overhead in any way. The dumbbells and kettlebell may be clean and jerked or snatched. Once all three objects are locked out fully overhead at the same time the rep will be counted. The only synchronised point is at the top of the movement. The objects do not have to change hands each rep. Any arm can be used. The dumbbells and kettlebells can not be dropped at any time. The hand must stay on the object until it is safely on the floor. For every dropped object 1 rep will be deducted.

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 8 minutes of:

20 Sync dumbbell hang snatches + kettlebell swings

20 Pull ups

20 Sync dumbbell thrusters + kettlebell thrusters

20 Chest to bar pull ups

20 Sync dumbbell ground to overheads + kettlebell ground to overheads

20 Bar muscle ups

Teams will select the weight of their two dumbbells and their kettlebell. Available dumbbell weights are 2/5/10/12.5/15/17.5/22.5/30kg and there will only be one of each weight available, so teams will have two dumbbells of different weights. Available kettlebell weights are 8/12/16/20/24/32kg. The combined weight of these three will be added together and will be scored completely separately to the reps completed. The minimum work requirement is to reach and complete one rep of the synchronised thrusters.

Scoring:

This WOD is scored in 2 completely separate and equally weighted parts.

Score 1 - The total weight of the two dumbbells and the kettlebell added together.
Score 2 - The total number of reps completed.

Movement Standards:

Synchronised Dumbbells Hang Snatches & Kettlebell Swings - Two athletes will have a dumbbell each and one athlete will have the kettlebell. All three objects will be taken from a hang position below the waist, above the knee with elbows straight and from there moved overhead in one fluent motion. The dumbbells will be hang snatched and the kettlebell will be traditionally swung, American style. Once all three objects are locked out fully overhead at the same time the rep will be counted. The only synchronised point is at the top of the movement. The dumbbell snatch does not have to change hands each rep. Any arm can be used for the dumbbell snatches. The dumbbells and kettlebells can not be dropped at any time. The hand must stay on the object until it is safely on the floor. For every dropped object 1 rep will be deducted.

Pull Ups - Only one athlete can be working at any time. Teams can split the reps however they want and there is no requirement for all athletes to compete a pull up. Arms must start fully locked out hanging from the bar and the rep counts as the chin clearly passes above the horizontal plane of the bar. At any point the athlete can opt to do a burpee then an assisted or jumping pull up. 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. Both athletes can assist the athlete on the burpee pull up. The burpee jumping pull up must be to a bar above the palm at max reach and does not need to start from a dead hang.

Synchronised Thrusters - Two athletes will have a dumbbell each and one athlete will have the kettlebell. All three objects will be positioned in a front rack position and the team will then squat together before standing up and immediately pressing their object overhead. The only synchronised point is at the top of the movement and athletes can wait at the top as long as needed for the rest of the team to also 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. The dumbbells and kettlebells can not be dropped at any time. The hand must stay on the object until it is safely on the floor. For every dropped object 1 rep will be deducted.

Chest to Bar Pull Ups - Only one athlete can be working at any time. Teams can split the reps however they want and there is no requirement for all athletes to compete a chest to bar pull up. Arms must start fully locked out hanging from the bar and the rep counts as the chest contacts the bar. At any point athletes can opt to do a burpee then an assisted or jumping chest to bar pull up. The assistance must come in the way of lifting the athlete doing the chest to bar pull up and not creating a platform for them to push off. Both athletes can assist the athlete on the burpee chest to bar pull up. The burpee jumping chest to bar pull up must be to a bar above the palm at max reach and does not need to start from a dead hang.

Synchronised Dumbbells Ground to Overheads & Kettlebell Ground to Overehads - Two athletes will have a dumbbell each and one athlete will have the kettlebell. All three objects will be taken from the ground and moved overhead in any way. The dumbbells and kettlebell may be clean and jerked or snatched. Once all three objects are locked out fully overhead at the same time the rep will be counted. The only synchronised point is at the top of the movement. The objects do not have to change hands each rep. Any arm can be used. The dumbbells and kettlebells can not be dropped at any time. The hand must stay on the object until it is safely on the floor. For every dropped object 1 rep will be deducted.

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.

Strength ladder - AMRAP Cleans

Men 50–60-65-70-75-80-85-90kg

Women 35-40-45-47.5-50-55-60-62.5kg

Teams will have 50 seconds on each barbell starting on 50/35kg and moving in order to finish on 90/62.5kg to attempt to complete as many cleans as possible at each station.

Teams will have 10 seconds to transition between each station.

There is no requirement for all three team members to complete a lift at each station. If any team member can’t complete any reps or doesn’t want to attempt any they can still proceed to the next weight up and attempt that.

All athletes must face the same direction when lifting. You will enter at the back of the arena and make your way forwards through the stations as they get heavier. All lifts must face forwards towards the front of the arena. Any lifts facing the wrong direction will not be counted.

Scoring:

Your score is the total amount of reps completed. The team with the most reps overall will win the WOD. The reps at each station are counted equally. A rep at 50/35kg is worth just as much as a rep at 90/62.5kg.

Movement Standards:

Cleans - Any type of clean is permitted (muscle, power, squat, split) including a clean from a hang, as long as the athlete starts with the bar on the floor and then finishes standing tall (knees and hips extended) with the feet in line and the elbows in front of the bar. Although barbells can be dropped please ensure they stay in their designated area.

Complete the following for time:

100 Double unders / 200 Single unders

60 Alternating shoulder to overheads with a standard barbell 50/35kg and an axle bar 40/30kg

50 Sync box jumps 24/20”

40 Sync abmat sit ups

30 Sync backward lunge steps with a 20/12kg sandbag and a 24/16kg kettlebell on the shoulder

20 Toes to bar / 40 Toes to chest height

20 Sync burpees

1 Sync box jump/step

During the WOD up until the set of burpees a 30/22.5kg dumbbell must be held by one member of the team.

Time cap - 10 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, a 1 second penalty will be added to the 10 minute time cap.

Movement Standards:

Dumbbell Hold - The dumbbell 30/22.5kg can be picked up before the call of ‘3-2-1-GO’ and held anywhere on the body but not rested on the feet. The athlete holding the dumbbell can not kneel or sit down on the box or the floor. The dumbbell can not make contact with any piece of equipment or the floor. Penalty for any of the above is 2 sync burpees for the entire team. The dumbbell must be held by one member of the team for the entire WOD. The dumbbell can be placed down on the floor at the completion of the toes to bar and plays no further part in the WOD. Do not drop the dumbbell.

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 round 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 all team members to complete a rep.

Alternating Shoulder to Overhead - Teams will have a barbell and an axle bar. This movement is not synchronised. Athletes are facing each other with a bar each and can be moving their bar at the same time. Athletes will lift their bars to a front rack, then one athlete will move the bar overhead with a strict press, push press, push jerk, power jerk or split jerk. When the athlete has both feet in line and are standing tall with fully extended knees, hips, shoulders and elbows, the rep will be counted. The second bar can be moved overhead after the first repetition has been awarded as the first bar is on its way down. From there the reps must continue to be alternated between the barbell and the axle bar. Any reps out of turn will not be counted. 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.

Synchronised Box Jumps - There will be two boxes per team. Two athletes will jump or step onto the boxes. When both athletes are standing tall with knees and hips extended the rep will be counted. The only synchronised point is at the top of the movement on the box.

Synchronised AbMat Sit Ups - Lying next to each other, two 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.

Synchronised Backward Lunges - Standing in a line, two athletes will take a backwards step with the same leg until both of their knees touch the floor. Then they will stand back up until their knees and hips are fully extended at the same time. One athlete will be holding the sandbag and the other will be holding the kettlebell on the shoulder.

Toes to Bar / Toes to Chest Height - Only one athlete can work 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 the athlete hanging from the bar with feet behind the vertical plane and the rep is counted when both feet simultaneously make contact with the bar or reach the 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 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.