The Quad 2024
About This Competition
THE QUAD 2024! At Forge's brand new home!!!
Get ready for a debut competition at our fantastic new location
Saturday 7th September: Mixed Ability teams of 4 - MMFF
Sunday 8th September: Intermediate and above - MMFF
Movement standards.
Saturday 7th September: Mixed Ability (Scaled)
This is your chance to form a team of mixed ability but all with a shared dedication to give it all on the competition floor. We firmly believe that teamwork is the key in competition, so gather up your troops and book your space.
We recommend that you have ONE athlete confident with:
Think Scaled 2 standard with a hint of S1
Box Jumps
Pull Ups
Hand release Press-Ups
Burpees
Toes to Bar
Handstand Press up off one ab mat
Weights: 40/30kg for recycling. (we class recycling as sets of 10 or more)
Sunday 8th September: Intermediate Ability
We recommend that you have at least TWO athletes confident with:
Think Scaled 1 standard with a hint of RX!
Double Unders
Box Jumps
All gymnastics except ring MU
Weight: 60/42,5kg for recycling (we class recycling as sets of 10 or more)
We will have the Zakk Wild team on the decks bringing the atmosphere, and an event team who know how to run timely, efficient, safe competitions.
Plus an on-site coffee shop, & wood-fired pizza!
It is going to be incredible.
Very limited spots for this event!
Source: Team Aretas
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Top Results
Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | WOD POWDER GAINS | 4 |
| 2 | OUTLAWS | 14 |
| 3 | RUN FOREST RUN | 18 |
| 4 | WITH BALLS | 20 |
| 5 | DOUBLE DATE | 21 |
| # | Athlete | Points |
|---|---|---|
| 1 | SUBJECT TO CHANGE | 8 |
| 2 | CROSSFIT WREXHAM | 11 |
| 3 | CONNECT 4 | 12 |
| 4 | PWR QUADS | 14 |
| 5 | FAB 3 & 1 OLDIE | 24 |
Workouts
10 minute cap
As a team, complete the following:
Intermediate
150 Calories on the Ski Erg (1 x athlete at a time)
50 Toes to Bar 50 HSPU 50 Chest to bar any order (two athletes’ sync)
150 Kettle bell swings 24/16kg
(4 x athletes working unless a segment is completed)
12-minute AMRAP
2 worms per team….
Both worms working at the same time.
Worm weights 50kg Intermediate 50kg Mixed Abilty
Both worms to complete:
10m lunge
30 worm squats
30 worm burpees (sync)
30 worm thrusters
10m lunge
Remainder of the time max calories on 2 rowers
1 x worm to be lifted off the floor at all times
7 minute cap
Choose your strength.
Male
1 x athlete – 1 rep max clean
1 x athlete – 1 rep max snatch
Female
1 x athlete – 1 rep max clean
1 x athlete – 1 rep max snatch
10 minute cap
Male & female pair:
50 cal bike erg
40 thrusters – empty bar
Once completed second pair begins:
40 thrusters – empty bar
50 cal bike erg
Bar weight 20/15kg M/F
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Event Details
Closes: Aug 26, 2024
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