We are very excited to announce our first throwdown with our good friends from out East, CrossFit Hackney! The throwdown will take place on Saturday 14 March from 12.30 – approx. 3.30 pm at CrossFit 1864.
WHAT IS IT?
A friendly, team throwdown made specifically for our first time competitors and athletes new to CrossFit. All of the WODs have been programmed with this level of athlete in mind.
WHEN IS IT?
Saturday 14 March, from 12.30 pm – 3.30 pm with post-comp beverages afterwards!
SHOULD I SIGN UP?
YES! Sweat, weights, banter, meeting new people...there's nothing more fun than a throwdown!
WHAT IF, FOR SOME REASON, YOU CAN'T COMPETE?
We still want you to come down for the throwdown! Your fellow athletes will need the support and encouragement as they battle through the WODs and we’ll most likely need judges!
WHAT ARE THE WODS?*
The day will consist of three WODs and a Big, Bad, Final Event:
Alternating between partners each round, get as far up the ladder as possible in 8 minutes:
5, 10, 15... Wall balls (9/6 kg)
5, 10, 15.... Kettlebell swings (16/12 kg)
In 6 minutes, establish a 2 RM hang power clean
6 rounds for time:
5 shoulder to overhead (40/30 kg)
10 front squats (40/30 kg)
200 m run
Partner 1 completes one full round, tags Partner 2. Continue until each partner completes 3 rounds
The Big, Bad FINAL Event
To be Announced on the Day!
* All WODs subject to change depending on our numbers
We already have many of our members signed up, and as always, we want more! So email firstname.lastname@example.org to let us know that you want to get involved in the good times.
WORKOUT OF THE DAY with Coach Milo!
A1) Sumo deadlift: 5 x 5 *Add load as technique allows
A) Intermediate & Advanced
A1) Sumo deadlift: 2-4 reps @ 80-90%+, totalling 14 - 20 reps
B) All Athletes
15 Bar-facing burpees
15 Front squats (60/40 kg)
Rest 2 minutes
2 rounds for time:
10 Bar-facing burpees
10 Front squats (60/40 kg)
Rest 2 Minutes
3 rounds for time:
5 Bar-facing burpees
5 Front squats (60/40 kg)
(15 minute time cap)