The Adira Throwdown - Same Sex Pairs
About This Competition
Welcome back to The Adira Throwdown!
Competition will be held April 6th 2024 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 | Not today, Satan! | 6 |
| 2 | Small but mighty | 9 |
| # | Athlete | Points |
|---|---|---|
| 1 | VALEO ATHLETIC | 6 |
| 2 | Gal Pals | 14 |
| 3 | Got the Runs | 17 |
| 4 | The Pocket Rockets 💥 | 21 |
| 5 | Norfolk's Fittest Mum's! | 31 |
| # | Athlete | Points |
|---|---|---|
| 1 | Big Juice | 13 |
| 2 | HWR | 16 |
| 3 | One and a Half Men! | 17 |
| 4 | Movement Is Medicine | 18 |
| 5 | Brovid-19: The Hench Variant | 20 |
Workouts
For time: 14:00 Min Cap
30 Clean + jerk @ 42.5/30
60 Hanging Knee raises
30 Hang Squat Clean @ 42.5/30
40 Sync Hanging Knee Raises
30 Snatch @ 42.5/30
20 Pull Ups
- Score = Time completed or reps completed at time cap
- Tiebreak + Time once 40 Sync hanging knee raises have been completed
- Split the work as desired
- Any snatch variation is allowed
For time: 14:00 Cap
30 Clean + jerk @ 60/40
60 TTB (30 Sync, 30 YGIG)
30 Hang Squat Clean @ 60/40
40 Pull Ups
30 Snatch @ 60/40
20 Bar Muscle Ups
- Score = Time completed or reps completed at time cap
- Tiebreak = Time once 40 pull ups have been completed
- Share the work as desired
- First 30 TTB must be synchronised
- Any Snatch Variation is allowed
PART A
For time: 15:00 Minute Cap
Relay
Partner A - 400m Run
Partner B - 400m Run
Partner A - 400m Run
Partner B - 400m Run
1000/800m Row
Once Part A is completed, move onto Part B.
PART B
In any remaining time of the 15:00 minute time cap, complete;
Max Bike Erg Calories
For time: 15:00 Minutes Cap
PART A
Partner A) 2000m run
Partner B) 2000/1600m Row
Once both athletes have finished thier section, move onto part B.
PART B
In any remaining time of the 15:00 minute window complete;
Max Bike Erg Calories
In a 13:00 minute window, find a max combined load between you pair;
Partner A
00:00-02:00 - 50 Single Unders + lift 1 Max Clean+front squat
02:00-04:00 - 50 Single Unders + lift 2 Max Clean+front squat
04:00-06:00 - 50 Single Unders + lift 3 Max Clean+front squat
06:00-7:00 - REST / LOAD BARS
Partner B
07:00-09:00 - 7 burpee Box Step overs + lift 1 Max Clean + jerk
09:00-11:00 - 7 burpee Box Step overs + lift 2 Max Clean + jerk
11:00-13:00 - 7 burpee Box Step overs + lift 3 Max Clean + jerk
- Score = Max combined load of all 3 lifts for both athletes
(Example: (A) 100kg, 100kg, 100kg - (B) 50kg, 50kg, Missed lift = 400kg total)
- Barbell weight can not be changed once the window has started
- Attempt the weight as many times as you like in that window
- Barbell weight can only go up across the windowas
- Any Clean variation is allowed
In a 13:00 minute window, find a max combined load between your pair:
Partner A
00:00-02:00 - 50 double Unders + lift 1 Max snatch
02:00-04:00 - 50 double Unders + lift 2 Max snatch
04:00-06:00 - 50 double Unders + lift 3 Max snatch
06:00-7:00 - Swap Over / Load bar
Partner B
07:00-09:00 - 10 burpee box jump overs + lift 1 Max Clean
09:00-11:00 - 10 burpee box jump overs + lift 2 Max Clean
11:00-13:00 - 10 burpee box jump overs + lift 3 Max Clean
- Score = Max combined load of all 3 lifts for both athletes
(Example: (A) 100kg, 100kg, 100kg - (B) 50kg, 50kg, Missed lift = 400kg total)
- Barbell weight can not be changed once the window has started
- Attempt the weight as many times as you like in that window
- Barbell weight can only go up across the windowas
- Any Snatch / Clean variation is allowed
In a 10:00 minute window, complete the following for time:
Buy in:
40 Line facing burpee
AMRAP in remaining time:
YGIG Rounds:
5 Ring Rows
5 Shoulder to Overhead @ 40/30
10 Ring Rows
10 Deadlift @ 40/30
- Score = total reps completed at 10:00
- Any Shoulder to Overhead variation is allowed
In a 10:00 minute window, complete the following for time:
Buy in:
40 Line facing burpee
AMRAP in remaining time:
YGIG Rounds:
4 Strict Pull Ups
5 Shoulder to Overhead @ 50/35
8 C2B Pull Ups
10 Deadlift @ 50/35
*Your partner can assist you with the pull ups if required, however the STOH and deadlift must be completed by you if it is your round
- Score = total reps completed at 10:00
- Any Shoulder to Overhead variation is allowed
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Event Details
Closes: Apr 6, 2024
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