April 13th - Scaled & Masters
April 14th - Intermadiate & RX
*masters is a combined age of 75, please also note that the minimum age is 35 each
WHAT TO EXPECT
We will be running a classic CrossFit competition and teams will be tested in Weightlifting, Gymnastics and Mono-structural movements, through varied time scales and modal domains.
There will be NO requirement for an individual to complete a specific number of reps, all workouts will allow for reps to be divided between team mates.
CHOOSING YOUR CATEGORY
Please see the exampes below of weights and movement standards
RX: Barbell
C+J 60/42.5KG
DeadLift 100/70KG
Power Snatch 52.5/37.5KG
OHS 52.5/37.5KG
Gymnastics
T2B x10
Pull ups x10
Bar Muscle ups x3
AUX
KB Swings 24/16kg
DB movement 22.5/15kg
Intermediate: Barbell
C+J 52.5/35kg
DL 80/60kg
Power Snatch 42.5/30kg
OHS 50/35kg
Gymnastics
T2B x5
Pull ups x5
Bar Muscle ups N/A
AUX
KB Swings 24/16kg
DB movement 22.5/15kg
Scaled: Barbell
C+J 42.5/30KG
DL 60/42.5
Power Snatch 35/25KG
Front Sq 42.5/30
Gymnastics
T2B NA
Pull ups NA
Bar Muscle ups N/A
AUX
KB Swings 16/12KG
DB movement 15/10KG
Masters - this will be an open catergory for any ability. its about getting together and showing the yooung uns how you giuys rock!!
OTHER
-Live DJ
-On site Coffee shop
-Warm-up area
-Free admission for spectators
-Free parking available
-Coffee and snack bar
-Sports massage
-Changing and showers facilities
PRICE - £75 Per Team
10 ROUNDS YGIG (12 MIN CAP)
MASTERS:
2 WALL WALKS
20 DOUBLE UNDERS
6/9 KCAL BIKE
SCALED:
3 REDUCED RANGE WALL WALKS
30 SINGLE UNDERS
6/9 KCAL BIKE
6 MINUTES TO FIND A MAX COMPLEX
MASTERS & SCALED
1 CLEAN + 1 HANG CLEAN + 1 FRONT SQUAT
0 - 1 MALE
1-2 FEMALE
2-3 MALE
3-4 FEMALE
4-5 MALE
5-6 FEMALE
YOU CANNOT GO DOWN IN WEIFGHT SO MAKE SURE YOUR FIRST LIFT IS A SCORE
SCALED (42.5/30):
12 SYNCHRO FRONT SQUATS
12 SYNCHRO HANG POWER CLEANS
12 SYNCHRO PUSH JERKS
12 SYNCHRO LATERAL BAR OVER BURPEES
9 SYNCHRO FRONT SQUATS
9 SYNCHRO HANG POWER CLEANS
9 SYNCHRO PUSH JERKS
9 SYNCHRO LATERAL BAR OVER BURPEES
6 SYNCHRO FRONT SQUATS
6 SYNCHRO HANG POWER CLEANS
6 SYNCHRO PUSH JERKS
6 SYNCHRO LATERAL BAR OVER BURPEES
3 SYNCHRO FRONT SQUATS
3 SYNCHRO HANG POWER CLEANS
3 SYNCHRO PUSH JERKS
3 SYNCHRO LATERAL BAR OVER BURPEES
MASTERS 50/35
12 SYNCHRO FRONT SQUATS
12 SYNCHRO HANG POWER CLEANS
12 SYNCHRO PUSH JERKS
36 LATERAL BAR OVER BURPEES
9 SYNCHRO FRONT SQUATS
9 SYNCHRO HANG POWER CLEANS
9 SYNCHRO PUSH JERKS
54 PULL UPS
6 SYNCHRO FRONT SQUATS
6 SYNCHRO HANG POWER CLEANS
6 SYNCHRO PUSH JERKS
36 LATERAL BAR OVER BURPEES
3 SYNCHRO FRONT SQUATS
3 SYNCHRO HANG POWER CLEANS
3 SYNCHRO PUSH JERKS
18 C2B
MASTERS (40/30):
100 KCAL ROW
80 BOX JUMP OVERS - STEP UPS
60 T2B
40 SYNCHRO SANDBAG LUNGES
20 SANDBAG CLEANS (SPLIT HOW YOU LIKE)
SCALED (40/30):
100 KCAL ROW
80 BOX JUMP/STEP OVERS
60 SYNCHRO SIT UPS
40 SYNCHRO SANDBAG REVERSE LUNGES
20 SANDBAG CLEANS (SPLIT HOW YOU LIKE)
MAX CALORIE ROW IN THE REAMINING CAP OF 14MINS
RX:
3 WALL WALKS
30 DOUBLE UNDERS
6/9 KCAL BIKE
INTERMEDIATE:
2 WALL WALKS
20 DOUBLE UNDERS/50 SINGLES
6/9 KCAL BIKE
RX & INTERMEDIATE
1 SNATCH + 1 HANG SNATCH + 1 OVERHEAD SQUAT
ANY SNATCH VARIATION
0 - 1 MALE
1-2 FEMALE
2-3 MALE
3-4 FEMALE
4-5 MALE
5-6 FEMALE
YOU CANNOT GO DOWN IN WEIGHT, MAKE SURE YOUR FIRST LIFT IS A SAFE NUMBER
RX (60/42.5):
12 SYNCHRO FRONT SQUATS
12 SYNCHRO HANG POWER CLEANS
12 SYNCHRO PUSH JERKS
36 LATERAL BAR OVER BURPEES
9 SYNCHRO FRONT SQUATS
9 SYNCHRO HANG POWER CLEANS
9 SYNCHRO PUSH JERKS
54 PULL UPS
6 SYNCHRO FRONT SQUATS
6 SYNCHRO HANG POWER CLEANS
6 SYNCHRO PUSH JERKS
36 C2B
3 SYNCHRO FRONT SQUATS
3 SYNCHRO HANG POWER CLEANS
3 SYNCHRO PUSH JERKS
18 BMU
INTERMEDIATE (50/35):
12 SYNCHRO FRONT SQUATS
12 SYNCHRO HANG POWER CLEANS
12 SYNCHRO PUSH JERKS
36 LATERAL BAR OVER BURPEES
9 SYNCHRO FRONT SQUATS
9 SYNCHRO HANG POWER CLEANS
9 SYNCHRO PUSH JERKS
54 PULL UPS
6 SYNCHRO FRONT SQUATS
6 SYNCHRO HANG POWER CLEANS
6 SYNCHRO PUSH JERKS
36 LATERAL BAR OVER BURPEES
3 SYNCHRO FRONT SQUATS
3 SYNCHRO HANG POWER CLEANS
3 SYNCHRO PUSH JERKS
18 C2B
RX (50/40):
100 KCAL ROW
80 T2B
60 BOX JUMP OVERS
40 SYNCHRO SANDBAG LUNGES
20 SANDBAG CLEANS (SPLIT HOW YOU LIKE)
INTERMEDIATE (40/30):
100 KCAL ROW
80 BJO
60 T2B
40 SYNCHRO SANDBAG LUNGES
20 SANDBAG CLEANS (SPLIT HOW YOU LIKE)
MAX CALORIES IN THE REMAINING 14 MIN CAP
Hey Guys,
Massive thank you again to all athletes who came and competed at the weekend! You guys were awesome
Hey Teams
Heres your run through for this weekends Mixed Pairs Comp.
Registration and waivers
A big chunk of teams still need to add their partner to the team on throwdown hub, you can do this by logging in to throwdownhub.io Click on this event and head to manage team. This is essential as all waivers need to be signed before teams can compete at the weekend.
Across the weekend all teams will use their team name for scheduling and leader boards.
Timimgs & Scoring
Below are the timimngs for the weekend.
We will run on time, please make sure you are warming up when the heat before you goes onto the floor. We have a large warm up area but we still ask only one heat at a time.
We have five scoring events across the day to give teams as much oppotunity to mix the leader board up. The leader board will be live throughout the day on the same link as the schulde and workouts, if you dont have it, please follow the link below.
LIVE LINK - Leader boards/schedules/workouts
Workouts
Workouts will be released on wednesday. Visable on the link above, all workouts have been tested and we hope you are all looking forward to a challenging fun day of CrossFit!
Food and Drink
We have a coffee shop in our reception serving amazing coffee, we also have GSN meals, protein bars, tray bakes and everyting else you can want. Just a short drive away is a set of local shops if you want anything else across the day
Getting here
Here is a Google link to our exact location, we have loads of parking availble on the site as well as the main road Find us
Spectators
You are welcome to bring friends and family with you st no extra cost. Dogs are welcome but if you know your dog barks and is nervous is large settings please just think about the guys on the floor, no one wants a dog barking when you can already hear your heart in your ears.
We are looking fowared to seeing you all this weekend for a fun weekend of ADULT P.E.
If you have any questions, please drop me an email liam@crossfithull.co.uk
Liam
Yorkshire Games team
