The CrossFit Volentia Same sex 3's Throwdown 2021
Grab 2 mates of the same sex and get ready for a packed day of competition here at CrossFit Volentia!
With great prizes on offer, challenging WODS, multiple vendors, amazing food and a community driven event, you're guaranteed an awesome time here in September! There will be 3 challenging workouts for all teams and you'll be tested in all aspects of functional fitness including; gymnastics, weightlifting, endurance and strength!
Useful information:
Movement standards:
Athletes will need a good understanding of basic CrossFit movements (KB's, DB's, Barbell and bodyweight movements.
Any high skill gymnastics movements will have scaling options and barbell weights will either be accessible or will be programmed in a way where your team choose the barbell weight.
This will be a very challenging, but inclusive event. Expect an old school, full on CrossFit comp that's going to leave you feeling exhausted, but elated!
Purchase your ticket today to guarantee your team spot, only 1 ticket needed per team. Once your team captain has purchased your ticket he/she will be able to invite the other two teammates to join the team and sign the online waiver. Please do this ASAP.
More details will be sent to you via email and posted on our notice board here on the Throwdownhub building up to the event.
We hope to see you here at CrossFit Volentia in September!
7 Min AMRAP in a follow the leader style of:
Female Weights: 30 - 35 - 40 - 45 - 50 - 55 - 60
Male Weights: 40 - 50 - 60 - 70 - 75 - 80 – 90
WOD description:
The teams will follow each other through 7 stations of ascending weights working on a 45s work 15s rest format (EMOM style). Any style of clean is allowed (Muscle, power, squat, split) as long as the rep goes from the floor to the shoulders and the knees and hips are locked out in extension.
Complete the following for time:
2 Rounds of (Part one):
10 Over wall jumps (all athletes = 1 rep)
20 TTB/ 35 Hanging knee raises
30 Synchro ALT Reverse lunges
Followed by (Part two) 3 Rounds of:
10 Synchro Down up over wall (all athletes = 1 rep)
20 Synchro DB Thrusters - 2 athletes working
30 Synchro DB snatch (15/10kg Dumbells) - 2 athletes working
Workout description:
On 3, 2, 1 Go the athletes will complete 10 over the wall jumps. The athletes must go one after another to the opposite side of the wall to complete 1 rep. Athletes may assist their teammates. The athletes then complete 20 TTB/ 35 hanging knee raises, this is not per athlete, any athlete can complete this section. Then the athletes move onto 30 synchro ALT reverse lunges. 2 Rounds of the above must be complete before moving onto part two. Part two is 3 rounds with two of the movements to be done in a pairs synchro style and one movement all athletes must complete. The Down up over wall all athletes must go chest to the floor and then make their way over the wall, once every athlete is over that's 1 rep complete. The DB thrusters are from the shoulder, the athletes must hit full depth (hip crease below knee) at the same time and lockout with hips, knees and elbows locked out with the DB overhead and arms next to the ears at the same time. DB snatch must be synchro from the floor and overhead, both heads of the DB must touch the floor. There is a 14 minute time cap to complete the above work. The score is time, if the team finishes, or rounds + reps if they get capped.
9 Min max row with 3 x 3 Min AMRAPS during each row.
Part one is max row for distance. Each athlete will row for a 3 min period.
Part two is an AMRAP performed by the other 2 athletes and runs alongside the rowing.
First 3 min AMRAP = Synchro box jumps/ steps (24''/ 20'')
Second 3 Min AMRAP = OH KB swings (16/12)
Third 3 Min AMRAP = Wallballs (9/6)
Workout description:
On 3,2,1 Go athletes will begin the workout. One athlete will be rowing while the other two will be completing the first 3 min AMRAP. On the 3 Minute mark the rower changes and the new pair will complete the second 3 min AMRAP. Finally, on minute 6 the final athlete to row will begin their stint and the new pair will complete the third 3 Min AMRAP. There are two scores for this event, max meters covered and reps completed (combined) in the AMRAPS. NOTE: Kettlebells must not be dropped and a penalty of 5 burpees will be given to both athletes in that pair if this happens.
Part two is an AMRAP performed by the other 2 athletes and runs alongside the rowing.
30 Synchro Box jumps/ steps (24/20)
30 Synchro OH KB swings (16/12)
30 Wallballs (9/6)
Workout description:
On 3,2,1 Go athletes will begin the workout. One athlete will be rowing while the other two begin the AMRAP. On 3 Mins the athlete on the rower will change and the new pair then continue where they left off with the AMRAP. Score = reps completed. NOTE: Kettlebells must not be dropped and a penalty of 5 burpees will be given to both athletes in that pair if this happens.
Hello athletes!
We hope you're well.
Just a heads up that tickets for our Same Sex 3's Throwdown on the 16th of October are LIVE and selling fast! Infact, we have just 3 female teams spots left and a few more teams for the gents.
We are happy to announce that our events are back to full strength after the lockdowns etc of the pandemic and this year's Same Sex 3's event is going to be a full blown, community driven, old school crossfit throwdown!
Check out more details HERE and book your spot before they are all gone!
We hope to see many of you on the dancefloor!
Team Volentia.
Hi athletes,
We hope that you're well and are recovered now after the event. We had a class time, we hope you did too!
We wanted to give you a heads up on two brand new events that have just launched. Tickets are selling fast so grab yours ASAP to guarantee a spot at one of our 2022 competitions!
QUAD SQUAD
- Same sex teams of 4
- Inclusive event
- 27th March 2022
- No qualifiers
MIXED SEX PAIRS
-1st May 2022
- No qualifiers
- Rx and Scaled team spots available
Have a great day all and we hope to see you at one of our events next year!
Team Volentia.
Happy Friday teams!
We hope you've had a great week and are looking for a savage day of fitness here on Sunday! Here's just a few bits of important info about the day, please share this with your teams:
Athlete arrival 08:00 - 08:20
WOD 1 Announcements and demos: 08:20 - 08:35
WOD 1: 09:00 - 10:00
WOD 2: 11:00 - 13:00
WOD 3: 14:00 - 16:00
Awards: 16:30
PARKING:
Please head towards our gym (Unit 1, 20 Paynes Lane, CV21 2UH) and head to the end of the industrial estate (past the box) and park in the large parking area on the left. Under no circumstances should the drop kerbs and entrances to local businesses be blocked. If this occurs we will have to stop the event until those vehicles have been moved. Thanks for your help with this.
Please note: Full heat lists will be available on the day. Do not forget that ALL ATHLETES AND SPECTATORS must show proof (actual test or photo of test) poroving a negative lateral flow test that was taken within 48 hours of the event. If you are adament that you do not want to take a test, you can alternatively show proof of a double vaccination. These tests are free and readily available. Thanks for helping us to keep everyone safe and our events running!
We hope that you're excited as we are for our final live event of the year! Bring it on!
Team Volentia
Who's ready for our final event of the year!?
We've got some amazing things happening on the day, so bring some positive vibes and let's have some fun.
Don't forget to bring your card so you can grab some tasty food and drink, plus some new training gear from Be Defiant Clothing!
Food and drink available on the day:
- Chilli Con Carni (not spicy, you can add your own)
- Vegan Chilli (Veg, beans, herbs and spices, nothing else! Not spicy, you can add your own)
- Nocco
- Cannonball coffee
- Tea
- Protein porridge, Barebells protein bars and home baked goods*.
* £1 from the sale of every baked good will go towards the amazing charity Caudwell Children *
See you on Sunday athletes, don't forget to arrive between 08:00 and 08:20 and bring your proof of negative lateral flow test OR proof of double vaccination. Thanks!
Team Volentia.
Please see below projected timings for the day:
Athlete arrival 08:00 - 08:20
WOD 1 Announcements and demos: 08:20 - 08:35
WOD 1: 09:00 - 10:00
WOD 2: 11:00 - 13:00
WOD 3: 14:00 - 16:00
Awards: 16:30
Please note: Full heat lists will be available on the day. Do not forget that ALL ATHLETES AND SPECTATORS must show proof (actual test or photo of test) poroving a negative lateral flow test that was taken within 48 hours of the event. If you are adament that you do not want to take a test, you can alternatively show proof of a double vaccination. These tests are free and readily available. Thanks for helping us to keep everyone safe and our events running!
Just over a week to go athletes, we hope you're ready for our final event of the year, it's going to be blast!
Dear athletes,
With the ongoing threat from Covid-19 we request that anyone that is attending this event, including; all athletes, spectators and staff, bring and show proof of a negative Lateral flow test (picture of test that was taken within 48 hours, or actual test to be shown on the day). These tests are free and readily available from local sites or will be delivered FREE to your door here: https://www.gov.uk/order-coronavirus-rapid-lateral-flow-tests .
If you are unable to take a lateral flow test, we will accept proof of double vaccination for entry to this event, though a negative test is favourable to ensure everyones safety.
This is mandatory and anyone that is unable to show one of the above will be refused entry. Please work with us to ensure that we can keep everyone safe and our events running! Thank you.
See you in less than 2 weeks teams!
Team Volentia.
Teams,
You'll be very happy to hear that there will be plenty of food and drink options available on the day of competition!
No need to food prep, as on the day there will be loads of tasty treats available:
Please bring your credit/ debit card for easy payment on the day!
Team Volentia.
Teams,
Don't forget to add the other members of your team ASAP here on ThrowdownHub!
This is very important so that they can sign waiver forms and we can allocate you a spot on our heat list.
If you aren't sure how to do this then this article may help:
https://intercom.help/throwdown-hub/en/articles/5490540-managing-your-team?location=conversation
See you in a few weeks athletes!
Team Volentia.
You heard it here first athletes. This event will have 3 gruelling WODS but there will actually be 4 scoring parts! More chance to upset that leaderboard and move your team towards those top spots!
Just under a month to go, we're ready, are you?
Team Volentia.
We are very excited to welcome RAZE STRENGTH as our equipment sponsor for this event!
They supply the amazing kit for the National Fitness Games and will be bringing along a ''fun'' surprise for the athletes on the day.
What will it be? You'll have to wait and find out.....
NOCCO UKVisit website |
DED PIXEL PHOTOGRAPHYVisit website |
BE DEFIANT CLOTHING COMPANYVisit website |
Raze StrengthVisit website |
BarebellsVisit website |
Cannonball coffee companyVisit website |
