Battle Cancer Manchester 2022

About This Competition

A FITNESS FUNDRAISING CHALLENGE FOR TEAMS OF FOUR

Take on four 9-minute CrossFit workouts over one day and fundraise for your chosen cancer charity.

Divisions:

All male
All female
Mixed - any combination of gender 2:2 or 1:3

WE ARE FOR EVERYONE

Accessible, challenging and super-fun!

Workouts are suitable for all abilities and adaptions so everyone can take part.

Whether you're a professional athlete, regular gym-goer or a complete fitness novice, our fun and creative workouts focus on simple movements and teamwork that level the playing field.

No qualifiers!
Fun, accessible workouts for all abilities
Fundraise for The Battle Cancer Program or your chosen cancer charity
Multiple competition floors
Live DJ

YOUR FUNDRAISING COUNTS TOWARDS YOUR SCORE!

This year, your first workout is a Fundraising AMRAP - as much raised as possible - and is your first score on the leaderboard. Submit your fundraising total at registration - the more you fundraise, the higher you'll place! Start fundraising now!

Our official partner charities are The Battle Cancer Program and Macmillan but you can choose to fundraise for any registered cancer charity close to your heart.

WORKOUTS & WEIGHTS

We are accessible for all, our standard weights are as follows for men/women, all weights are in kilograms:

Kettlebell 20/12, Dumbbell 20/12.5, Bumper Plates 20/10

Workouts may also include additional kit such as sandbags, CV machines, and more.

We offer alternative movements for those with adaptions or restricted movement so just tell us if you foresee any issues :)

Workouts will be released a minimum of 10 days prior to the event.

CHANGES TO TEAMS

You're welcome to change your team lineup right up to event day, your captain can do this in Competition Corner. If you need to change your division please email us to let us know and we will make the change for you.

If one of the team is injured or unable to compete for any reason, you can just bring a replacement on the day. We just ask that the new athlete or athletes sign a waiver to compete. Teams of four only - no extra substitutes.

COVID-19

We will be compliant with any COVID-19 measures in place at the time of the event. These will be communicated with athletes in the lead-up to event day.

If the event is cancelled or postponed due to COVID-19, your ticket will automatically carry over to the postponed date or you may request a refund.

We're sorry we don't offer refunds for any other reason, but you're welcome to change your lineup or sell your ticket to another team. Please contact us if you plan to do this.

VOLUNTEER

We're looking for judges and volunteers! Register now using the button to the right.

SPECTATORS

Spectators are free!

Source: Competition Corner

Divisions

Female (T)

Team · Team

Male (T)

Team · Team

Mixed (T)

Team · Team

Top Results

Top 5 finishers per division. View full results →

Female (T)

#	Athlete	Points
1	Team Memphis	12
2	CrossFit House of Wolves	21
3	The Baker Girl’s	24
4	Dumb Belles	44
5	Angry Birds	55

Male (T)

#	Athlete	Points
1	Team Evolved	8
2	Bortis' Babes	22
3	The Fitness Syndicate	24
4	MRK5 Maniacs	27
5	TEAM AON	31

Mixed (T)

#	Athlete	Points
1	Team TRAIN	43
2	MRK5#1	52
3	Team Un-Trained	54
4	Hellfire club 🔥	56
5	Don’t hold your breath	59

Workouts

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Fundraising AMRAP

Presented by Macmillan

Workout Brief:

Raise funds for your chosen cancer charity. Our partner charity for Battle Cancer Manchester 2022 is Macmillan, but you can choose any cancer charity close to your heart.

Score:

AMRAP (As Much Raised As Possible) £1 = 1 Rep

Workout Instructions:

Download our Fundraising Pack, create your fundraising page via JustGiving, your charity's website, or another platform and get raising! You'll find more information on how it works and lots of hints and tips in our pack below.

Your team will submit your fundraising total at Registration on the morning of the event by showing us your fundraising page or donation receipt.

Fundraising Pack

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Pick it up, Pack it in

Presented by: BLK BOX

Equipment List:

4 x 10kg Plate
4 x 20kg Plate
1 x 20/24”Box

Score:

AMRAP (As Many Reps As Possible)

Workout Brief:

9 Minute Time Cap

30 Synchronised Plate Ground To Overhead (GTOH), four athletes working
30 Synchronised Sit Ups, four athletes working
30 Box Jump Overs, four athletes working*
20 Synchronised Plate GTOH, four athletes working
20 Synchronised Sit Ups, four athletes working
20 Box Jump Overs, four athletes working*
10 Synchronised Plate GTOH, four athletes working
10 Synchronised Sit Ups, four athletes working
10 Box Jump Overs, two athletes working*
Repeat the above as many times as possible.

*Athletes must complete five Box Jump Overs before swapping

Workout Instructions:

Athletes start lying on the ground in a line. On 3, 2, 1 Go; Four athletes will each pick up a plate and begin 30 synchronised plate GTOH. Once completed all four athletes will perform 30 synchro sit ups, clapping at the top together; teams will then perform 30 box jump overs, athletes must complete five before swapping. Teams will then move back to the plates and complete 20 synchro GTOH, they will then move on to 20 synchro sit ups, and finish with 20 box jump overs. Teams will repeat this sequence with 10 reps of each movement. Once they have completed the 10 box jump overs, the team will move back down to the plates and repeat from 30 synchro plate GTOH.

Synchronised Plate GTOH Description:
Athletes will start by holding the plate with two hands (thumbs facing down) keeping their backs flat, and the edge of the plate touching the ground. In one motion athletes will move the plate overhead, keeping the plate close to their body and rotating their hands until elbows locked out. The synchronisation is at the top of the rep when all athletes have locked out elbows before bringing the plate back to the ground to repeat. The movements can be done at different speeds as long as all athletes are in sync at the top overhead.

Synchronised Sit Up Description:
Athletes will sit in pairs facing each other down the lane, they will lean back to touch the floor with both hands behind their head before sitting back up and clapping their partners hands. The synchronisation is at the top of the rep with athletes clapping hands together. Sit ups can be done at different speeds as long as athletes wait for all team mates at the top and clap together. Athletes can choose to interlock their feet with their partner if they wish.

Box Jump Over Description:
Athletes jump with two feet onto the box before jumping or stepping down the other side, they must complete five reps each before swapping with the next athlete. Athletes do not need to fully extend on the box before jumping/stepping down the other side. All boxes are set to 20 inch height for females and 24 inch height for males, athletes are to change the box height accordingly.

Modified Movements:

Restrict the range of movement of a GTOH, i.e. Hang to overhead rather than from the floor; and to shoulder rather than overhead- floor to shoulder.
Athletes may restrict the range of movement to where they can comfortably lean back to, or crunch up to in the sit up.
Athletes may swap the sit ups to toe taps. The athlete will lie on their back with legs bent at the knee to 90 degrees, then tap their toes down and back up, one foot at a time for the duration the team is working through the sit-ups.
Athletes can step on and off the box. A teammate can help by holding their hand as they step on and off for stability.

* Athletes must let the judge know before the workout starts if they need to modify anything; otherwise the movement standards will be expected by the judge. If there is an adaptation whilst synchro, the judge will watch for the full movement to be completed by one athlete and the other athlete to get to their adaptation.

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Spicy Delivery

Presented by: Lifejacket

Equipment List:

3 x 12.5kg Dumbbell
3 x 20kg Dumbbell
3 x 12kg Kettlebell
3 x 20kg Kettlebell
1 x CV Equipment

Score:

Part A: Max Calories
Part B: AMRAP (As Many Reps As Possible)
Score = Cals + Reps

Workout Brief:

9 Minute Time Cap

Part A:
Max Calories on CV Machine, one athlete working
Part B: AMRAP
20 Dumbbell Clean and Jerk, one athlete working*
20 American Kettlebell Swings, one athlete working**
1 Length Kettlebell Lunge, three athletes working
1 Length Kettlebell Farmers Carry, three athletes working
1 Length Dumbbell Lunge, three athletes working
1 Length Dumbbell Farmers Carry, three athletes working

*Two Resting Athletes Holding Dumbbell Overhead
**Two Resting Athletes Holding Kettlebell Overhead

Workout Instructions:

Athletes start lying on the ground in a line. On 3, 2, 1 Go; One athlete will get on the CV machine and work through as many calories as possible. Athletes can swap on and off the CV machine as often as they wish while the other three athletes work through Part B for nine minutes. Part B: One athlete performs 20 dumbbell clean and jerks while the other two hold a dumbbell overhead. Athletes can rotate as they wish. Once completed one athlete will start 20 American kettlebell swings, while the other two hold a kettlebell overhead. Athletes can again rotate as they wish. Once completed three athletes will lunge to the end of the lane with their kettlebells then farmers carry back, and then lunge back out to the end of the lane with their dumbbells, before farmers carrying back. Once all three athletes have completed the farmers carry, they can start another round starting with the 20 dumbbell clean and jerks.

Dumbbell Clean and Jerk Description:
Athletes hold the dumbbell in one hand. Starting with the dumbbell on the ground between their feet, athletes will lift the dumbbell in one motion to the shoulder before lifting the dumbbell overhead. The dumbbell must make contact with the shoulder before lifting overhead. Athletes can strict press, push press, push jerk or split jerk. The resting athletes must be holding a dumbbell overhead for reps to count.

Dumbbell Overhead Hold Description:
Athletes must hold the dumbbell overhead with elbows locked out and standing to full extension. The dumbbell can be held with one or two hands; athletes can choose how to lift the dumbbell above their head.

American Kettlebell Swing Description:
Athletes must hold the kettlebell handle with both hands. Start standing in full extension the kettlebell must pass between the legs with the base of the kettlebell passing behind the body, then the kettlebell swings above the head with elbows locked out and the base of the kettlebell facing upwards. The resting athletes must be holding a kettlebell overhead for reps to count.

Overhead Kettlebell Hold Description:
Athletes must hold the kettlebell overhead with elbows locked out and standing to full extension. The kettlebell can be held with one or two hands; athletes can choose how to lift the kettlebell above their head.

Kettlebell Lunge Walk Description:
Athletes can hold the kettlebell in a goblet hold or on one shoulder. Starting behind the line, athletes step forward with one foot while the back knee touches the ground in a lunge position. Athletes then step forward with the other foot making their way down the length. Athletes may step through the lunge or bring their feet together between each lunge, however they must stand to full extension between each lunge, with hips extended, shoulders back. Athletes can lunge at their own pace but cannot start the next movement until all three athletes have crossed the line with both feet.

Dumbbell Lunge Walk Description:
Athletes can hold the dumbbell in a goblet hold or on one shoulder. Starting behind the line, athletes step forward with one foot while the back knee touches the ground in a lunge position. Athletes then step forward with the other foot making their way down the length. Athletes may step through the lunge or bring their feet together between each lunge, however they must stand to full extension between each lunge, with hips extended, shoulders back. Athletes can lunge at their own pace but cannot start the next movement until all three athletes have crossed the line with both feet.

Farmers Carry Description:
Athletes will hold their dumbbell / kettlebell with one hand to one side, with a straight arm. Athletes will walk as fast as they like, keeping their working arm straight. Athletes can swap hands by stopping and swapping hands before moving up the lane again

CV Equipment Description:
Only one athlete is allowed on the CV equipment at a time, athletes can swap on and off as they like, however only the person on the equipment can work.

Modified Movements:

Athletes can restrict the movement and perform a dumbbell clean, or they can use their resting hand to help push their dumbbell up.
Athletes can perform a Russian kettlebell swing to eye level.
Athletes can lunge to a depth they are comfortable with as long as they stand to full extension between each lunge.
Athletes can hold the dumbbell or kettlebell down to one side rather than chest/shoulder height during the lunge.
Athletes may remove the weight and body weight lunge, and sprint back.
Athletes may hold the kettlebell in a goblet position at chest height, or restricting further to down on one side as long as they are stood to full extension whilst resting.

* Athletes must let the judge know before the workout starts if they need to modify anything; otherwise the movement standards will be expected by the judge. If there is an adaptation whilst synchro, the judge will watch for the full movement to be completed by one athlete and the other athlete to get to their adaptation.

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Strategic Strain

Presented by: Magic Mountain

Equipment List:

3 x 12.5kg Dumbbell
3 x 20kg Dumbbell
1 x CV Equipment

Score:

Part A: For Time (Faster is better)
Part B: AMRAP (As Many Reps As Possible)

Workout Brief:

9 Minute Time Cap

Part A: For Time
40 Calorie Row, 10 calories per athlete
100 Calorie Row, one athlete
Part B: AMRAP
2,4,6,8,10..etc*
Synchronised Dumbbell Deadlift, three athletes
Synchronised Dumbbell Squat, three athletes
Synchronised Dumbbell Shoulder To Overhead (STOH), three athletes
*Reps increase by two each round

Workout Instructions:

Athletes start lying on the ground in a line. On 3, 2, 1 Go; One athlete will complete 10 calories on the rower before rotating with the next athlete. Once all four athletes have performed 10 calories, three athletes can start part B while one athlete will continue on the rower until 140 calories have been completed, athletes can swap on and off the rower as they wish. Three athletes will perform two synchro dumbbell deadlifts followed by two synchro dumbbell squats followed by two synchro dumbbell STOH. Once completed they will perform four synchro dumbbell deadlifts followed by four synchro dumbbell squats followed by four synchro dumbbell STOH. This sequence will continue adding two reps to each movement every round. Athletes can swap between the rower and AMRAP as they wish. If teams complete part A within the nine minute time cap then one athlete can rest while three work on part B and rotate as they wish.

Rowing Description:
During the first 40 calories all athletes must stay lying on the ground chest to floor unless they are the working athlete. Athletes will tag in the next teammate for them to move on to the rower. The rower can only be pulled by the athlete sitting on the rower, not by another athlete.

Synchronised Dumbbell Deadlift Description:
Athletes must hold the dumbbell by the handle. The deadlift must start on the ground, and in one motion, athletes stand up to full extension, with straight legs, hips through, and shoulders back. The synchronisation of the rep is at the top in full extension. Between each rep the dumbbell must touch the ground at one end. The movements can be done at different speeds as long as all athletes are in sync at the top at full extension.

Synchronised Dumbbell Squat Description:
Athletes must hold the dumbbell with two hands at chest height, either holding one or two heads of the dumbbell. Start standing up at full extension, athletes must then squat down below parallel before standing back upright to full extension with shoulders back and hips through. The synchronisation is at the top of the rep at full extension. The movements can be done at different speeds as long as all athletes are in sync at the top at full extension

Synchronised Dumbbell STOH Description:
Holding the dumbbell with either one or two hands, athletes will start standing at full extension with the dumbbell at shoulder height. This may be with one hand on one shoulder, or with both hands in the front rack position. Athletes will push overhead with arms locked out. The dumbbell should then come back and touch the shoulder before starting the next rep. Athletes can perform a strict press, push press, push jerk or split jerk. The synchronisation is at the top overhead with arms locked out. The movements can be done at different speeds as long as all athletes are in sync at the top, overhead in full extension.

Modified Movements:

Athletes may hold the dumbbell in two hands if required and restrict the movement to go only to below the knees.
Athletes can squat to a depth that's comfortable. Athletes can also remove the weight and do bodyweight squats.
Athletes can hold the dumbbell in 2 hands. They can also restrict the range of movement of the STOH to a comfortable level, if this is too difficult the athlete can hold the weight at chest height whilst the rest of the team work through the STOH. If they put their weight down the rest of the team must also stop.

* Athletes must let the judge know before the workout starts if they need to adapt anything; otherwise the movement standards will be expected by the judge. If there is an adaptation whilst synchro, the judge will watch for the full movement to be completed by one athlete and the other athlete to get to their adaptation.

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Strategic Strain

Presented by: Magic Mountain

Equipment List:

3 x 12.5kg Dumbbell
3 x 20kg Dumbbell
1 x CV Equipment

Score:

Part A: For Time (Faster is better)
Part B: AMRAP (As Many Reps As Possible)

Workout Brief:

9 Minute Time Cap

Part A: For Time
40 Calorie Row, 10 calories per athlete
100 Calorie Row, one athlete
Part B: AMRAP
2,4,6,8,10..etc*
Synchronised Dumbbell Deadlift, three athletes
Synchronised Dumbbell Squat, three athletes
Synchronised Dumbbell Shoulder To Overhead (STOH), three athletes
*Reps increase by two each round

Workout Instructions:

Athletes start lying on the ground in a line. On 3, 2, 1 Go; One athlete will complete 10 calories on the rower before rotating with the next athlete. Once all four athletes have performed 10 calories, three athletes can start part B while one athlete will continue on the rower until 140 calories have been completed, athletes can swap on and off the rower as they wish. Three athletes will perform two synchro dumbbell deadlifts followed by two synchro dumbbell squats followed by two synchro dumbbell STOH. Once completed they will perform four synchro dumbbell deadlifts followed by four synchro dumbbell squats followed by four synchro dumbbell STOH. This sequence will continue adding two reps to each movement every round. Athletes can swap between the rower and AMRAP as they wish. If teams complete part A within the nine minute time cap then one athlete can rest while three work on part B and rotate as they wish.

Rowing Description:
During the first 40 calories all athletes must stay lying on the ground chest to floor unless they are the working athlete. Athletes will tag in the next teammate for them to move on to the rower. The rower can only be pulled by the athlete sitting on the rower, not by another athlete.

Synchronised Dumbbell Deadlift Description:
Athletes must hold the dumbbell by the handle. The deadlift must start on the ground, and in one motion, athletes stand up to full extension, with straight legs, hips through, and shoulders back. The synchronisation of the rep is at the top in full extension. Between each rep the dumbbell must touch the ground at one end. The movements can be done at different speeds as long as all athletes are in sync at the top at full extension.

Synchronised Dumbbell Squat Description:
Athletes must hold the dumbbell with two hands at chest height, either holding one or two heads of the dumbbell. Start standing up at full extension, athletes must then squat down below parallel before standing back upright to full extension with shoulders back and hips through. The synchronisation is at the top of the rep at full extension. The movements can be done at different speeds as long as all athletes are in sync at the top at full extension

Synchronised Dumbbell STOH Description:
Holding the dumbbell with either one or two hands, athletes will start standing at full extension with the dumbbell at shoulder height. This may be with one hand on one shoulder, or with both hands in the front rack position. Athletes will push overhead with arms locked out. The dumbbell should then come back and touch the shoulder before starting the next rep. Athletes can perform a strict press, push press, push jerk or split jerk. The synchronisation is at the top overhead with arms locked out. The movements can be done at different speeds as long as all athletes are in sync at the top, overhead in full extension.

Modified Movements:

Athletes may hold the dumbbell in two hands if required and restrict the movement to go only to below the knees.
Athletes can squat to a depth that's comfortable. Athletes can also remove the weight and do bodyweight squats.
Athletes can hold the dumbbell in 2 hands. They can also restrict the range of movement of the STOH to a comfortable level, if this is too difficult the athlete can hold the weight at chest height whilst the rest of the team work through the STOH. If they put their weight down the rest of the team must also stop.

* Athletes must let the judge know before the workout starts if they need to adapt anything; otherwise the movement standards will be expected by the judge. If there is an adaptation whilst synchro, the judge will watch for the full movement to be completed by one athlete and the other athlete to get to their adaptation.

Tunnel Vision

Presented by: NOCCO

Equipment List:

1x Wall
1x 6kg Wall Ball
2x 20kg Sandbag
2x 30kg Sandbag

Score:

Part A: For Time (Faster is Better)

Workout Brief:

9 Minute Time Cap

8 Wall Ball Tunnel Sprints, all four athletes
20 Sandbag over Wall, all four athletes
40 Synchronised Sandbag Squats, two athletes
20 Sandbag over Wall, all four athletes
40 Burpee over Sandbag, one athlete, one holding the Sandbag off the ground
20 Sandbag over Wall, all four athletes
40 Synchronised Sandbag Cleans, two athletes
20 Sandbag over Wall, all four athletes
8 Wall Ball Tunnel Sprints, all four athletes

Workout Instructions:

Athletes start lying on the ground in a line. On 3, 2, 1 Go: One athlete will run out to collect the wall ball and sprint back to their team whilst the other three athletes will line up one behind the other; all four athletes will work through 8 wall ball tunnel sprints.

Athletes will then run out to the wall with two sandbags to complete 20 sandbag over the wall as a team - athletes can swap in and out as they wish. Running back down the lane with the two sandbags, teams will then complete 40 synchro sandbag squats, two athletes working, two resting; athletes can swap in and out as they wish.

Once complete, the team will run out to the wall with two sandbags and work through another 20 sandbag over the wall, swapping as they wish. Running back down the lane with the two sandbags, teams will then complete 40 burpees over sandbag, one athlete working, with one resting athlete holding a sandbag off the floor, athletes can swap as they wish.

Teams will then run back to the wall with two sandbags and complete a further 20 sandbag over wall; running back down the lane with the two sandbags, teams will then work through 40 synchro sandbag cleans, two athletes working, two resting, athletes can swap as they wish.

Teams will run back to the wall with two sandbags for a final time to complete 20 sandbag over wall, before running back down the lane with the sandbags ready to finish with eight wall ball tunnel sprints. The time will be taken when the fourth athlete has crossed the line with the wall ball for the second time.

Wall Ball Tunnel Sprint Description:
Athletes will line up one behind the other. The athlete at the front of the team will pass the wall ball between their legs to the team member behind them, the second athlete will then pass it over their head to the team member behind them, and they will then pass it between their legs to the last team member. The last athlete will then sprint out and around the wall and back to the front of the line of athletes, where they will pass the wall ball between their legs to begin a second round. The athlete at the back of the line will always be the person sprinting next, and athletes will always join the front of the line with the wall ball. Each athlete will do this twice to make up eight tunnel sprints.

Sandbag over Wall Description:
All four athletes will run out to the wall, taking two sandbags with them (mixed teams one x 20kg, one x 30kg, female teams two x 20kg, male teams two x 30kg); athletes will work through 20 sandbag over the wall, swapping in and out as they wish. Athletes will pick up the sandbag to wall height with two hands either side of the sandbag and either by one motion or getting it to their laps first, the sandbag should move up their body to shoulder/chest height before throwing it over the wall. As soon as a sandbag has touched the floor, the next athlete can pick up the sandbag, athletes can swap in and out as they wish. Mixed teams with a three/one split will need to follow the sandbag by running around to the other side of the wall to keep with the correct weight.

Synchronised Sandbag Squat Description:
Two athletes will each pick up a sandbag to their chest or shoulder; either in one motion, or by getting it to their laps first. Starting at full extension, with the sandbag either on their shoulder or held to chest height, both athletes will squat down below parallel, before standing up again to full extension. Movements can be done at different speeds as long as athletes are in sync at the top of the rep at full extension, hips through, shoulders back. Athletes can swap as they wish with the resting pair.

Burpee over Sandbag Description:
Athletes will start standing to full extension beside the sandbag, they will jump back to a push-up position and lower their chest and thighs to the floor, before pushing up and jumping their feet back in towards the hands to stand. Athletes will then jump over the sandbag with two feet and land on two feet to complete a rep. One resting athlete must hold a sandbag up off the floor for the burpees over sandbag to count; standing at full extension, with hips through shoulders back. The sandbag can be held in front of the athlete or on their shoulder.

Synchronised Sandbag Clean Description:
Athletes will pick up the sandbag with two hands either side of the sandbag and either by one motion or getting it to their laps first, the sandbag should move up their body to sit on their preferred shoulder. By pushing their hips forward whilst the bag moves upwards it allows the athlete to pop the sandbag up onto their shoulder.The synchronisation is at the top, when both athletes have the sandbag on their shoulder, standing at full extension with hips through. Athletes must release their opposite hand to a straight arm to show control at the top. Athletes will be able to lower the sandbag to the ground either by dropping in a controlled manner, or keeping hold of the sandbag with two hands without releasing at the bottom. The sandbag must touch the floor between each rep. Movements can be done at different speeds as long as athletes are in sync at the top of the rep. Athletes can swap as they wish with the resting pair.

Modified Movements:

Athletes can pass the wall ball to the next athlete if they can’t pass it through their legs or over their heads
Athletes can run/jog as slow as required for the sprint
Not all athletes need to run with the sandbag
A teammate may help the athlete clean the sandbag up off the floor to get it over the wall
Athletes can restrict the range of movement for the squats to a comfortable depth, as long as all athletes stay in sync at the top of the rep
Athletes may restrict the sandbag clean to a sandbag to chest height, keeping in sync with their partner
Athletes may step down and up the burpees. If an athlete cannot get their chest to the floor, they can perform straight arm burpees. Athletes can step over the sandbag

* Athletes must let the judge know before the workout starts if they need to modify anything; otherwise the movement standards will be expected by the judge. If there is a modified movement whilst synchro, the judge will watch for the full movement to be completed by one athlete and the other athlete to get to their adaptation.

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