The Adira Throwdown - Same Sex Pairs
About This Competition
The Adira Throwdown is back!
Firstly, thank you to all the athletes who signed up last year. Our events 2022 were a huge success, and this year we are taking things up a notch.
Competition will be held April 8th 2023 at Adira Performance, Attleborough.
Inlcuded:
- Day of competiton with cash prizes for RX and goodie bags for all other podium spots
- Competition Team Boards
- Team Photos from external Photographer
- Snacks on the day
RX - This division is for you if you RX the CrossFit Open or have competed in RX catergories before.
Everyday - This division is for you if you would normally scale the CrossFit Open or are a beginner to CrossFit Competitions.
RX Movement Standards: *At least one person must be able to perform
70/45kg Barbell Cycling, Clean + Jerk, Clean variations, Snatch Variations, Shoulder to Overhead, Front Squat, Overhead Squat, Deadlift, Thrusters, Lunge variations.
Toes to Bar, Pull ups, Chest to bar, Bar muscle Up, Handstand Push Ups, Pistol squat, Double unders, Step ups, Box jumps @20-30", Wallballs, Kettlebell movements @24/16
DB Movements 2 x 22.5/15kg
Rowing, Ski Erg, Running, Assault Bike
*Note, not all movements will be on the day. Expect some synchro work and weight provided above are the maximums.
Everyday Movement Standards: *At least one person must be able to perform
Deadlift 90/50kg, Barbell cycling 45/30kg
Clean + Jerk, Clean variations, Shoulder to Overhead, Front Squat, Deadlift, Thrusters, Lunge variations.
Hanging Knee Raise, Push ups, Air squat, Single unders, Step ups / Box jumps, Wallballs, Kettlebell movements @24/16
DB Movements 2 x 15/10kg
Rowing, Ski Erg, Running, Assault Bike
*Note, not all movements will be on the day. Expect some synchro work and weight provided above are the maximums.
There are no refunds.
If you have any further questions, don't hesitate to get in touch - info@adiraperformance.co.uk or @adiraperformance
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Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | Wods and Wine | 8 |
| 2 | Will WOD for Pizza | 10 |
| 3 | Snatch me if you can | 18 |
| # | Athlete | Points |
|---|---|---|
| 1 | Snatch of the Day | 8 |
| 2 | UKHun? | 11 |
| 3 | The Crosshitters | 20 |
| 4 | Small and Mighty | 22 |
| 5 | Fat is power | 30 |
| # | Athlete | Points |
|---|---|---|
| 1 | Night shifts and heavy lifts | 17 |
| 2 | Crewsing to the Finish Line | 19 |
| 3 | Guns and Roses | 22 |
| 4 | The Training Design | 22 |
| 5 | Here just for fun! | 35 |
| # | Athlete | Points |
|---|---|---|
| 1 | Wait, this isn’t Les Mills | 17 |
| 2 | Team FolkFit | 22 |
| 3 | Rush Hour 5 | 24 |
| 4 | Obi and Grogu | 26 |
| 5 | Fortnight (2 weaks) | 31 |
Workouts
For max total reps:
Every 05:00 x 3 ROUNDS:
600m Run together
ROUND 1 - Max STOH @45/30
ROUND 2 - Max Hanging Knee raises
ROUND 3 - Max Deadlift @45/30
For max total reps:
Every 05:00 x 3 ROUNDS:
600m Run together
ROUND 1 - Max STOH @60/40
ROUND 2 - Max TTB
ROUND 3 - Max Deadlift @60/40
3RM BENCH PRESS
3RM BENCH PRESS
1RM COMPLEX
1 CLEAN + 1 HANG CLEAN + 1 FRONT SQUAT
1RM COMPLEX
1 SNATCH + 1 HANG SNATCH + 1 OVERHEAD SQUAT
200 SU
35 Box Jumps overs / step overs 24/20”
21 Dual Devil press @15/10
14 Squat Clean @60/40
21 Dual Devil press @15/10
35 Box Jumps overs / step overs 24/20”
200 SU
150 DU
35 High Box Jumps Overs @30/24”
21 Dual Devil press
14 Squat Clean 80/50
21 Dual Devil press
35 High Box Jumps Overs @30/24”
150 DU
1000/800M ROW
1000/800M ROW
DIRECTLY AFTER COMPLETION OF THE ROW:
IN REMAINING TIME OF 09:00 MINUTE WINDOW:
20 SYNC THRUSTERS @30/20
AMRAP GYMNASTICS MOVEMENT
RING ROW (1), PULL UP (2)
DIRECTLY AFTER COMPLETION OF THE ROW:
IN REMAINING TIME OF 09:00 MINUTE WINDOW
20 SYNC THRUSTERS @42.5/30
AMRAP GYMNASTICS MOVEMENTS
PULL UP (1), C2B (2), BMU (4)
SCORE IS POINTS ACCUMULATED FROM GYMNASTICS REPS
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Event Details
Closes: Apr 7, 2023
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