Be Defiant is proud to announce our next competition, a same sex pairs throwdown on 8th and 9th April 2023. We want to celebrate everything we love about functional fitness and more specifically how being active positively affects our mental health. There will be vendors and event partners on site for the event for you to browse between workouts. Be Defiant Pairs will be structured to allow every one of any level to take part and test themselves both physically and mentally by splitting the weekend into two days. Saturday the 8th April 2023 will be Scaled and Sunday the 9th April 2023 will be RX.
Be Defiant Pairs will be hosted at CrossFit Derby which is a well-established 10 year CrossFit Affiliate making it the perfect venue for our event. RAM Programming will be programming events to test your mental and physical fortitude using classic CrossFit inspired formatting. A range of equipment will be used to provide a well-rounded test which will include but is not limited to Concept 2 Rowers, Air Bikes, Dumbbells, Kettlebells, Plyometric Boxes, Gymnastics Rig and of course the mighty Barbell.
Which category should you enter? Don’t worry, we have you covered! Prior to the competition a series of workouts will be released for pairs to complete and submit. Your scores from these workouts will determine your category and therefore the day you compete to ensure athletes of similar abilities will be competing against each other. Movement demonstrations and standards will be given on the day.
Our goals for this event are to make sure that each athlete is challenged while having a fantastic time in a supportive and encouraging environment, along with showing how being active positively affects our mental health. Whether you are entering Be Defiant Pairs as your first competition or you are a seasoned athlete we want to ensure that a well-rounded test of fitness along with a day of fun and community is had by everyone.
Entry to Be Defiant Pairs will be £65 per pair - Places are limited to 28 pairs each day so make sure that you don’t miss out and book your spot!
Tickets are non-refundable but we will help you make changes to your team if required.
3 Rounds of
Max reps in 60 secs on each station
Minute 1
Wall Balls over the rig to each other
Minute 2
Wall Walks (You Go I Go)
Minute 3
Partner A Kettlebell Hang Snatch
Partner B Max Calorie Row
Minute 4
Partner A Max Calorie Row
Partner B Kettlebell Hang Snatch
Minute 5
Rest
Weights
RX
Wall Ball 6kg/9kg
Kettlebell 24kg/16kg
Scaled
Wall Ball 6kg/9kg
Kettlebell 20kg/12kg
Part A
Each athlete must build to a 3RM Front Squat.
Once both athletes have established their 3RM Front Squat they can then move onto
Part B
Each athlete must build to a 1RM Shoulder To Overhead.
At 10:00 everyone rests for 2 minutes.
Part C
4 minute AMRAP of Max Thrusters.
You choose the barbell weight, there is one barbell between each pair. Here's the catch, the weight cannot be changed once the workout has started so choose your weight wisely!
Your score for Part C is weight x reps. (12 reps at 35kg = 420)
Part A
Each athlete must build to a 3RM Front Squat.
Once both athletes have established their 3RM Front Squat they can then move onto
Part B
Each athlete must build to a 1RM Shoulder To Overhead.
At 10:00 everyone rests for 2 minutes.
Part C
4 minute AMRAP of Max Thrusters.
You choose the barbell weight, there is one barbell between each pair. Here's the catch, the weight cannot be changed once the workout has started so choose your weight wisely!
Your score for Part C is weight x reps. (12 reps at 35kg = 420)
Part A
Each athlete must build to a 3RM Front Squat.
Once both athletes have established their 3RM Front Squat they can then move onto
Part B
Each athlete must build to a 1RM Shoulder To Overhead.
At 10:00 everyone rests for 2 minutes.
Part C
4 minute AMRAP of Max Thrusters.
You choose the barbell weight, there is one barbell between each pair. Here's the catch, the weight cannot be changed once the workout has started so choose your weight wisely!
Your score for Part C is weight x reps. (12 reps at 35kg = 420)
For Time:
50 Toes to Bar/Knee Raises (split between you)
Whilst one athlete is one the rig the other athlete must be holding 2 x Dumbbells
10 x 50ft Shuttle Runs (Together)
50 Dumbbell Shoulder to Overhead (split between you)
Whilst one athlete is performing the STOH the other athlete be dead hanging from the rig
10 x 50ft Shuttle Runs (Together)
50 Burpee Pull Ups/Burpee Dumbbell Powercleans (You Go I Go)
10 x 50ft Shuttle Runs (Together)
Weights
RX
Dumbbells 2x22.5kg/2x15kg
Scaled
Dumbbells 2x15kg/2x10kg
Workout 4 is a 12 minute AMRAP of max synchro burpees over the worm.
Every 3 minutes including 0:00 perform
RX
3 Worm Ground to Overhead
6 Worm Shoulder to Overhead
9 Worm Thrusters
Scaled
9 Worm Deadlifts
6 Worm Shoulder to Overhead
3 Worm Thrusters
Worm weights are the same for both RX and Scaled.
70kg/50kg
3 Rounds of
Max reps in 60 secs on each station
Minute 1
Wall Balls over the rig to each other
Minute 2
Wall Walks (You Go I Go)
Minute 3
Partner A Kettlebell Hang Snatch
Partner B Max Calorie Row
Minute 4
Partner A Max Calorie Row
Partner B Kettlebell Hang Snatch
Minute 5
Rest
Weights
RX
Wall Ball 6kg/9kg
Kettlebell 24kg/16kg
Scaled
Wall Ball 6kg/9kg
Kettlebell 20kg/12kg
Part A
Each athlete must build to a 3RM Front Squat.
Once both athletes have established their 3RM Front Squat they can then move onto
Part B
Each athlete must build to a 1RM Shoulder To Overhead.
At 10:00 everyone rests for 2 minutes.
Part C
4 minute AMRAP of Max Thrusters.
You choose the barbell weight, there is one barbell between each pair. Here's the catch, the weight cannot be changed once the workout has started so choose your weight wisely!
Your score for Part C is weight x reps. (12 reps at 35kg = 420)
Part A
Each athlete must build to a 3RM Front Squat.
Once both athletes have established their 3RM Front Squat they can then move onto
Part B
Each athlete must build to a 1RM Shoulder To Overhead.
At 10:00 everyone rests for 2 minutes.
Part C
4 minute AMRAP of Max Thrusters.
You choose the barbell weight, there is one barbell between each pair. Here's the catch, the weight cannot be changed once the workout has started so choose your weight wisely!
Your score for Part C is weight x reps. (12 reps at 35kg = 420)
Part A
Each athlete must build to a 3RM Front Squat.
Once both athletes have established their 3RM Front Squat they can then move onto
Part B
Each athlete must build to a 1RM Shoulder To Overhead.
At 10:00 everyone rests for 2 minutes.
Part C
4 minute AMRAP of Max Thrusters.
You choose the barbell weight, there is one barbell between each pair. Here's the catch, the weight cannot be changed once the workout has started so choose your weight wisely!
Your score for Part C is weight x reps. (12 reps at 35kg = 420)
For Time:
50 Toes to Bar/Knee Raises (split between you)
Whilst one athlete is one the rig the other athlete must be holding 2 x Dumbbells
10 x 50ft Shuttle Runs (Together)
50 Dumbbell Shoulder to Overhead (split between you)
Whilst one athlete is performing the STOH the other athlete be dead hanging from the rig
10 x 50ft Shuttle Runs (Together)
50 Burpee Pull Ups/Burpee Dumbbell Powercleans (You Go I Go)
10 x 50ft Shuttle Runs (Together)
Weights
RX
Dumbbells 2x22.5kg/2x15kg
Scaled
Dumbbells 2x15kg/2x10kg
Workout 4 is a 12 minute AMRAP of max synchro burpees over the worm.
Every 3 minutes including 0:00 perform
RX
3 Worm Ground to Overhead
6 Worm Shoulder to Overhead
9 Worm Thrusters
Scaled
9 Worm Deadlifts
6 Worm Shoulder to Overhead
3 Worm Thrusters
Worm weights are the same for both RX and Scaled.
70kg/50kg
No schedules published yet.
