The Predator Series Three Of A Kind Throwdown Winter 2020 at CrossFit Cheltenham

Part A - Complete as many reps as possible in 8 minutes of:

40 Sync dumbbell/kettlebell ground to overhead 

40 Pull ups

40 Sync dumbbell/kettlebell hang to overhead

40 Toes to bar / 80 Toes to chest

40 Sync dumbbell/kettlebell thrusters 

40 Chest to bar pull ups 

Teams will select the weight of their dumbbell and their kettlebell. Available dumbbell weights are 2/5/10/12.5/15/17.5/22.5/30kg. Available kettlebell weights are 8/12/16/20/24/32kg. The combined weight of these two will be added together and will be scored completely separately to the reps completed. The minimum work requirement is 40 reps. 

Part B - Row as far as possible in 6 minutes. Each of the three team members will have 2 minutes on the rower to row as many meters as possible leaving the other two team members to work on Part A. At 6 minutes the row is complete and all three team members will be available to work on Part A.

Scoring:

This WOD is scored in 3 completely separate and equally weighted parts.

Score 1 - The combined weight of the dumbbell and the kettlebell added together.

Score 2 - The total number of reps completed.

Score 3 - The total meters rowed in 6 minutes.

Movement Standards:

Synchronised dumbbell ground to overhead & kettlebell ground to overhead - Two athletes will be working together, one with a dumbbell and one with a kettlebell. Both objects will be taken from the ground and moved overhead in any way. The dumbbell and kettlebell may be clean and jerked or snatched. Once both 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. Only one head of the dumbbell may touch the floor at the start of the rep. 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 off the score.

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 dumbbell/kettlebell hang to overhead - Two athletes will be working together, one with a dumbbell and one with a kettlebell. Both objects will be taken from a hang position below the waist and above the knee with elbows straight. From there athletes will move the objects overhead however they want. The dumbbell and kettlebell may be clean and jerked or snatched from the hang. Alternatively the kettlebell may also be traditionally swung, American style. If a kettlebell swing is chosen, in the overhead position the kettlebell must be higher than a 45 degree angle. Once both 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 for the snatches and clean and jerks. 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 off the score. 

Toes to bar / toes to chest height- The team must choose toes to bar or toes to chest height and not a mixture of the two. Only one athlete will be working at any time. 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 thrusters - Two athletes will be working together, one with a dumbbell and one with a kettlebell. Both objects will be positioned in a front rack position and the athletes 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 off the score.

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.

Part A - Complete as many reps as possible in 8 minutes of:

40 Sync dumbbell/kettlebell ground to overhead 

40 Pull ups

40 Sync dumbbell/kettlebell hang to overhead

40 Toes to bar / 80 Toes to chest

40 Sync dumbbell/kettlebell thrusters 

40 Chest to bar pull ups 

Teams will select the weight of their dumbbell and their kettlebell. Available dumbbell weights are 2/5/10/12.5/15/17.5/22.5/30kg. Available kettlebell weights are 8/12/16/20/24/32kg. The combined weight of these two will be added together and will be scored completely separately to the reps completed. The minimum work requirement is 40 reps. 

Part B - Row as far as possible in 6 minutes. Each of the three team members will have 2 minutes on the rower to row as many meters as possible leaving the other two team members to work on Part A. At 6 minutes the row is complete and all three team members will be available to work on Part A.

Scoring:

This WOD is scored in 3 completely separate and equally weighted parts.

Score 1 - The combined weight of the dumbbell and the kettlebell added together.

Score 2 - The total number of reps completed.

Score 3 - The total meters rowed in 6 minutes.

Movement Standards:

Synchronised dumbbell ground to overhead & kettlebell ground to overhead - Two athletes will be working together, one with a dumbbell and one with a kettlebell. Both objects will be taken from the ground and moved overhead in any way. The dumbbell and kettlebell may be clean and jerked or snatched. Once both 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. Only one head of the dumbbell may touch the floor at the start of the rep. 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 off the score.

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 dumbbell/kettlebell hang to overhead - Two athletes will be working together, one with a dumbbell and one with a kettlebell. Both objects will be taken from a hang position below the waist and above the knee with elbows straight. From there athletes will move the objects overhead however they want. The dumbbell and kettlebell may be clean and jerked or snatched from the hang. Alternatively the kettlebell may also be traditionally swung, American style. If a kettlebell swing is chosen, in the overhead position the kettlebell must be higher than a 45 degree angle. Once both 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 for the snatches and clean and jerks. 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 off the score. 

Toes to bar / toes to chest height- The team must choose toes to bar or toes to chest height and not a mixture of the two. Only one athlete will be working at any time. 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 thrusters - Two athletes will be working together, one with a dumbbell and one with a kettlebell. Both objects will be positioned in a front rack position and the athletes 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 off the score.

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.

Part A - Complete as many reps as possible in 8 minutes of:

40 Sync dumbbell/kettlebell ground to overhead 

40 Pull ups

40 Sync dumbbell/kettlebell hang to overhead

40 Toes to bar / 80 Toes to chest

40 Sync dumbbell/kettlebell thrusters 

40 Chest to bar pull ups 

Teams will select the weight of their dumbbell and their kettlebell. Available dumbbell weights are 2/5/10/12.5/15/17.5/22.5/30kg. Available kettlebell weights are 8/12/16/20/24/32kg. The combined weight of these two will be added together and will be scored completely separately to the reps completed. The minimum work requirement is 40 reps. 

Part B - Row as far as possible in 6 minutes. Each of the three team members will have 2 minutes on the rower to row as many meters as possible leaving the other two team members to work on Part A. At 6 minutes the row is complete and all three team members will be available to work on Part A.

Scoring:

This WOD is scored in 3 completely separate and equally weighted parts.

Score 1 - The combined weight of the dumbbell and the kettlebell added together.

Score 2 - The total number of reps completed.

Score 3 - The total meters rowed in 6 minutes.

Movement Standards:

Synchronised dumbbell ground to overhead & kettlebell ground to overhead - Two athletes will be working together, one with a dumbbell and one with a kettlebell. Both objects will be taken from the ground and moved overhead in any way. The dumbbell and kettlebell may be clean and jerked or snatched. Once both 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. Only one head of the dumbbell may touch the floor at the start of the rep. 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 off the score.

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 dumbbell/kettlebell hang to overhead - Two athletes will be working together, one with a dumbbell and one with a kettlebell. Both objects will be taken from a hang position below the waist and above the knee with elbows straight. From there athletes will move the objects overhead however they want. The dumbbell and kettlebell may be clean and jerked or snatched from the hang. Alternatively the kettlebell may also be traditionally swung, American style. If a kettlebell swing is chosen, in the overhead position the kettlebell must be higher than a 45 degree angle. Once both 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 for the snatches and clean and jerks. 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 off the score. 

Toes to bar / toes to chest height- The team must choose toes to bar or toes to chest height and not a mixture of the two. Only one athlete will be working at any time. 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 thrusters - Two athletes will be working together, one with a dumbbell and one with a kettlebell. Both objects will be positioned in a front rack position and the athletes 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 off the score.

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.

Strength ladder - AMRAP Hang to Overhead

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 through the ladder to finish on 90/62.5kg, to attempt to complete as many hang to overhead reps 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 successful 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.

Athletes can lift in any order and do as many sets as they want.

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. Athletes can choose to hang clean and jerk or hang snatch, or a mixture of both, and all reps are scored equally.

Movement standards:

Hang clean and shoulder to overhead - The bar must be deadlifted to full extension into a standard hang position before the hang clean can be started. Any type of hang clean is permitted (muscle, power, squat, split), and then any type of shoulder to overhead is permitted (strict press, push press, push jerk, power jerk or split jerk). When the bar is overhead with the knees, hips, shoulders and elbows locked out with the feet in line the rep will be counted. The bar must be returned to a hang position with straight arms before the next rep can be attempted if the athlete is attempting multiple reps as part of the same set. Although barbells can be dropped please ensure they stay in their designated area. 

Hang snatch - The bar must be deadlifted to full extension into a standard hang position before the hang snatch can be started. Any type of hang snatch is permitted (muscle, power, squat, split). When the bar is overhead with the knees, hips, shoulders and elbows locked out with the feet in line the rep will be counted. The bar must be returned to a hang position with straight arms before the next rep can be attempted if the athlete is attempting multiple reps as part of the same set. Although barbells can be dropped please ensure they stay in their designated area. 

Complete the following for time:

15 Sync burpees (3 athletes)

30 Sync box jump / step overs 24/20” (2 athletes)

30 Deadlifts 120/80kg (option to share the load)

30 Sync box jump overs 24/20” (2 athletes)

30 Sync sit ups while continuous double unders are being performed or 60 sync sit ups while continuous single unders are being performed (2 + 1 athlete)

30 Sync box jump overs 24/20” (2 athletes)

20/15 Bar muscle ups or 2-burpee jumping/assisted bar muscle ups

15 Sync burpees (3 athletes)

1 Sync box jump or step

Time cap - 10 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 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:

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 when all three jump and clap together. The only synchronised point is at the top of the movement.

Synchronised box jump / step overs - Two athletes will be working at any time on two boxes next to each other. The athletes can step or jump onto the boxes. Both feet must be in contact with the top of the box at the same time. The athletes can then step or jump down to the opposite side of the box. When both athletes are on the floor at the same time the rep is complete. There is no need to fully extend on top of the box. Athletes must start directly in front of the boxes and finish directly in line with the boxes on the opposite side. 

Deadlift / pairs deadlift - The deadlift can be performed by one or two athletes. One athlete alone or two athletes together will stand next to each other facing the same direction and then pick the bar off the floor until they are fully standing with the knees and hips fully extended and the shoulders behind the bar. Both ends of the barbell must then return to the floor before the next rep begins! For athletes safety and to protect the equipment the barbells can not be dropped at any time and must be placed back to the floor with hands on the bar. (No rep penalty for dropping the bar)

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. The third athlete must be completing unbroken, continuous 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. 

Double unders / single unders - Only one athlete is skipping. The rope must pass under the feet twice for a double under and once for a single under. Single footed single under jumps are allowed as long as the rope passes round the body fully. 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. 

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.