Essex Throwdown
About This Competition
Essex Throwodwn is a mixed 4's CrossFit Competition challenging all aspects of your team, including Olympic Lifting, Gymnastics and Conditioning!
The "Essex Throwdown" is open to all athletes and includes three divisions;
RX
Intermediate
Everyday
Please be aware upon ticket purchase no refunds can be offered although we can transfer tickets to an alternative team captain and change athletes should you wish to resell.
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Top Results
Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | Essex Hotsteppers | 490 |
| 2 | Running Better Than The Government | 485 |
| # | Athlete | Points |
|---|---|---|
| 1 | Two tails crossfit | 490 |
| 2 | IPC’s Very Vest Team | 450 |
| 3 | Team Vamos Vamosssss | 440 |
| 4 | Double Stuffed Oreo | 435 |
| 5 | Harry Squatter & The Order of the Phoenix | 425 |
| # | Athlete | Points |
|---|---|---|
| 1 | Crying Makes You Slow | 495 |
| 2 | Tooting T-Rex’s | 480 |
Workouts
RX
20 MIN TIME CAP
AS A TEAM COMPLETE;
100 C2B
80 ALT DB SNATCH (22.5/15)
60 HAND RELEASE PUSH UPS
40 BURPEE BOX JUMPS (30"/24")
20 BOX STEP OVERS 2 X DB (22.5/15)
10 BMU
3000m ROW MUST BE COMPLETED SIMILTANEOUSLY
* 1 ATHLETE MUST BE ON THE ROWER AT ALL TIMES
DB WEIGHT - 22.5/15
BOX HEIGHT - 30"/24"
INTERMEDIATE
20 MIN TIME CAP
AS A TEAM COMPLETE;
100 PULL UPS
80 ALT DB SNATCH
60 HAND RELEASE PUSH UPS
40 BURPEE BOX JUMPS
20 BOX STEP OVERS 2 X DB
10 0H REVERSE LUNGES
3000m ROW MUST BE COMPLETED SIMILTANEOUSLY
* 1 ATHLETE MUST BE ON THE ROWER AT ALL TIMES
DB WEIGHT - 17.5 / 12.5
BOX HEIGHT - 24"/20"
EVERYDAY
20 MIN TIME CAP
AS A TEAM COMPLETE:
100 JUMPING PULL UPS
80 ALT DB SNATCH
60 HAND RELEASE PUSH UPS
40 BURPEE BOX JUMPS
20 BOX STEP OVERS 2 X DB
10 REVERSE LUNGES
3000m ROW MUST BE COMPLETED SIMILTANEOUSLY
* 1 ATHLETE MUST BE ON THE ROWER AT ALL TIMES
DB WEIGHT - 12.5/8
BOX HEIGHT - 24"/20"
RX/INTERMEDIATE/EVERYDAY
PART A - 6 MIN AMRAP
2 MALES X 1 BARBELL
CLEAN AND JERK OR SNATCH
2 FEMALES X 1 BARBELL
OPPOSITE MOVEMENT
*EVERYTIME YOU SWAP, ATHLETE LIFTING MUST COMPLETE 4 BURPEES OVER BAR
REPS X LOAD = SCORE
1 MINUTE TRANSITION TO PART B
RX/INTERMEDIATE/SCALED
6 MIN TIME CAP
ALL ATHLETES BUILD TO A 1RM
ATHLETES MUST STICK WITH THE SAME LIFT FROM PART A
ONE BAR PER PAIR
RX
12 MIN AMRAP
M/M F/F
YGIG RELAY
20 TENNIS WALL BALLS
10 DEADLIFTS - SHARED BARBELL
BAR - 150/100
INTERMEDIATE
12 MIN AMRAP
M/M F/F
YGIG
20 WALL BALL TENNIS
10 DEADLIFTS - SHARED BARBELL
BAR - 120/80
EVERYDAY
12 MIN AMRAP
M/M F/F
YGIG
20 WALL BALL TENNIS
10 DEADLIFTS - SHARED BARBELL
BAR - 90/60
RX
15 MIN TIME CAP
M/F M/F YGIG RELAY
ALL SYNCHRO
2 ROUNDS EACH PAIR
15 THRUSTERS
12 T2B
9 STOH
6 OHS
300M RUN AS A TEAM
BARBELL - 50/35
INTERMEDIATE
15 MIN TIME CAP
CHOOSE YOUR PARTNERS - YGIG RELAY
ALL SYNCHRO
2 ROUNDS EACH PAIR
15 THRUSTERS
12 T2B (1 PAIR MUST DO T2B, 1 PAIR CAN DO KNEE RAISES)
9 STOH
6 OHS
RUN 300M AS A TEAM
BARBELL - 42.5/30
EVERYDAY
15 MIN TIME CAP
M/F M/F YGIG RELAY
ALL SYNCHRO
2 ROUNDS EACH PAIR
15 THRUSTERS
12 KNEE RAISES
9 STOH
6 OHS
300M RUN AS A TEAM
BARBELL - 30/20
Media
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Event Details
Closes: Jul 12, 2024
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