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THE FINALS - Nov 16-17

Key Timings:

Friday 15th 

6:30-8pm – Early Registration

Saturday 16th

7:30-10am – Registration

8:15am – Optional Athlete Brief

3:30 – 4:30pm – Early Sunday Registration

Sunday 17th

7:30 – 10am – Registration

8am – Optional Athlete Brief

 

SPECTATOR TICKETS

Spectator tickets can be ordered until Friday 15th, and are valid for both days of competition.

Athletes do not need to buy a ticket if they are spectating on the day they don’t compete

 

 

VENDORS

Wolverson Fitness

Blue Dinosaur

Kitbox

Halo Fitness Europe

Taza Clothing

365 Strength

Dogs N Wods

Metal Co

Red Bull UK

Physio LH

Ed’s Urban Eats

Extreme Bean

 

FINALS WORKOUTS

Elite Pair

8 Rounds For Time, You Go I Go – Time Cap 10

6 Ring Muscle Ups

12 HSPU

6 D-Ball Clean 60/40kg

YGIG – one athlete completes a round, then tags next athlete.

 

RX + Elite 75 Pair

3 Rounds For Time, Work Shared – Time Cap 8

12 Bar Muscle Ups 

24 HSPU

8 Synchro D-Ball Clean 60/40kg

Break up the work however they like. Athletes must tag.

 

All Middle Ground Pairs

3 Rounds For Time, Work Shared – Time Cap 8

24 Toes To Bar 

18 KB Hang Clean + Jerk 32/24 (1) OR HSPU 

6 Synchro D-Ball Clean 60/40kg

Break up the work however they like. Athletes must tag.

At the start of the workout the pair choose whether they will do HSPU or C&J, then they stick with that movement throughout. No scoring bias for HSPU. Both athletes must do the same movement.

 

Scaled Pair

3 Rounds For Time, Work Shared – Time Cap 7

24 Russian KB Swing 32/24 

12 KB Hang Clean + Jerk 32/24 OR 24 KB Hang Clean 32/24(1) 

6 D-Ball Clean (not synchro) 60/40kg OR 6 Synchro D-Ball Deadlift

Break up the work however they like. Athletes must tag.

At the start of the workout the pair choose whether they will do:

KB Hang Clean + Jerk or KB Hang Clean (double reps) 

D-Ball Cleans or Synchro D-Ball Deadlifts 

Teams must use the same movement throughout. There is no scoring bias for the more technical movements. 

 

Elite Four

4 Rounds For Time, You Go I Go in a M/F Pair – Time Cap 12

15 Ring Muscle Ups 

30 HSPU 

12 Synchro D-Ball Clean 60/40kg

M/F Pair A completes one whole round. They can break up RMU & HSPU how they like. 

Tag the M/F Pair B after a full round. 

Pair A and Pair B must be the same athletes throughout

 

RX Four

4 RFT YGIG in M/F Pair – TC 12

15 Bar Muscle Ups 

30 HSPU 

12 Synchro D-Ball Clean 60/40kg

Same format as above 

 

MG Four

4 RFT YGIG in M/F Pair – TC 10

24 Toes To Bar

18 KB Hang Clean + Jerk 32/24 (1) or HSPU

8 Synchro D-Ball Clean 60/40kg

Same format as above 

At the start of the workout the team choose whether they will do HSPU or C&J, then they stick with that movement throughout. No scoring bias for HSPU. All athletes must do the same movement

Elite Pair

For Time – Time Cap 10

70 Worm Lunge

50 Worm Squat

30 Worm Hang Clean

At 1:00. 3:00, 5:00 and 7:00 – 4 Legless Rope Climb

 

RX + Elite 75 Pair

For Time – Time Cap 9

60 Worm Lunge

40 Worm Squat

20 Worm Hang Clean

At 1:00. 3:00, 5:00 and 7:00 – 4 Rope Climb

 

All MG Pairs

For Time – Time Cap 7

50 Worm Lunge

35 Worm Squat

20 Worm Hang Clean

At 1:00. 3:00 and 5:00 – 2 Rope Climb or 20 Pull Ups

 

Scaled Pair

For Time – Time Cap 7

50 Worm Lunge

35 Worm Squat

20 Worm Hang Clean

NO EMOM



Elite Four

For Time – Time Cap 9

70 Worm Lunge

50 Worm Squat

30 Worm Hang Clean

At 1:00. 3:00, 5:00 and 7:00 – 5 Legless Rope Climb

 

RX Four

For Time – Time Cap 8

60 Worm Lunge

40 Worm Squat

20 Worm Hang Clean

At 1:00. 3:00, and 5:00 – 5 Rope Climb

 

MG Four

For Time – Time Cap 7

50 Worm Lunge

35 Worm Squat

20 Worm Hang Clean

At 1:00. 3:00 and 5:00 – 2 Rope Climb or 20 Pull Ups

Elite Pair

Two Parts For Time – Time Cap 14

A – 48 Devils Press – 2 x 22.5/15kg, Shared – (50 points)

B – 2.5km Row, Shared – (100 points – total time)

Teams complete A then move on to B

RX + Elite 75 Pair

For Time – Time Cap 10

48 Devils Press – 2 x 22.5/15kg, Shared

1.5km Row, Shared

Single scored workout

All MG Pairs

For Time – TC 9

36 Devils Press – 2 x 22.5/15kg, Shared (can be DB Burpee GTOH)

1.5km Row, Shared

Single scored workout

Scaled Pair

For Time – TC 8

36 DB Burpee Clean – 2 x 22.5/15kg, Shared

1.2km Row, Shared

Single scored workout

Elite Four

Two Parts For Time – TC 14

A – 90 Devils Press – 2 x 22.5/15kg, Shared M/F, (100 points)

B – 4.2km Row, (100 points)

Parts A and B start at 0:00. Teams work in M/F pairs, switching from A to B, and vice versa, after 5:00

RX Four

Two Parts For Time – TC 10

A – 75 Devils Press – 2 x 22.5/15kg, Shared M/F, (100 points)

B – 3km Row (100 points)

Parts A and B start at 0:00. Teams work in M/F pairs, switching from A to B, and vice versa, after 5:00

MG Four

Two Parts For Time – TC 9

A – 60 Devils Press – 2 x 22.5/15kg, Shared M/F, (100 points)

B – 2.5km Row (100 points)

Parts A and B start at 0:00. Teams work in M/F pairs, switching from A to B, and vice versa, after 5:00

Elite Pair

You Go I Go As A Relay – Time Cap 10 (each athlete completes each round 3/6/9/12)

3 Power Clean, 3 Front Squat, 3 STOH 80/55kg

6, 6, 6

9, 9, 9

12, 12, 12

 

RX + Elite 75 Pair

You Go I Go As A Relay – Time Cap 9 (each athlete completes each round 4/8/12)

4 Power Clean, 4 Front Squat, 4 STOH 80/55kg 

8, 8, 8

12, 12, 12

 

All MG Pairs

You Go I Go As A Relay – Time Cap 8 (each athlete completes each round 4/8/12)

4 Deadlift, 4 Power Clean, 4 Front Squat 65/45kg 

8, 8, 8

12, 12, 12

 

Scaled Pair

YGIG As A Relay – TC 7 (each athlete completes each round 4/8/12)

4 Deadlift, 4 Power Clean, 4 Front Squat 55/37.5kg 

8, 8, 8

12, 12, 12

 

Elite Four

You Go I Go As A M/F Relay – Time Cap 11 (each pair completes each round 3/6/9/12)

3 Synchro Power Clean, 3 Synchro Front Squat, 3 Synchro STOH 80/55kg 

 

6, 6, 6

9, 9, 9

12, 12, 12

 

RX Four

You Go I Go As A M/F Relay – Time Cap 10 (each pair completes each round 4/8/12)

4 Synchro Power Clean, 4 Synchro Front Squat, 4 Synchro STOH 80/55kg 

 

8, 8, 8

12, 12, 12

 

MG Four

You Go I Go As A M/F Relay – Time Cap 9 (each pair completes each round 4/8/12)

4 Synchro Deadlift, 4 Synchro Power Clean, 4 Synchro Front Squat 65/45kg 

8, 8, 8

12, 12, 12

Elite Pair

A – In a 5 minute window

Establish a 2RM Cluster for each athlete – one 20kg bar

 

B – At 6:00, 6 Rounds For Time, F-M-F-M-F-M*

60 Double Unders, 24/16 Cal Assault Bike

Time Cap 10 for part B (16:00 total time)

*This has been updated from the original flow

 

Elite + RX Four

A – In a 7 minute window

Establish a 2RM Cluster for each athlete – one 20kg bar

 

B – At 8:00, Relay for Time

Performed F-F-M-M

60 Double Unders

30/20 Cal Assault Bike

Time Cap 7 for part B (15:00 total time)

 

MG Four

As above with optional scale to 2 x Single Unders

Elite Pair

For Time – Time Cap 5

21-15-9

Worm Thrusters

Synchro C2B

 

Elite Four

For Time – Time Cap 7

30-20-10

Worm Thrusters

Synchro C2B (2 athletes)

 

RX Four

For Time – Time Cap 7

30-20-10

Worm Thrusters

Synchro C2B (2 athletes)

 

MG Four

For Time – Time Cap 6

30-20-10

Worm Thrusters

Synchro Pull Ups (2 athletes)

UK EVENT ALLIANCE

We are proud to partner with Strength In Depth and other great UK events as part of the UK Event Alliance.

The team that wins our Elite Mixed Fours finals will earn a direct qualifying place to the Crossfit® Strength In Depth finals in January 2020

We are pleased for this opportunity offered by the SiD team in their ongoing commitment to growing the UK event community

We will be joined in this initiative by the Unite Fitness FestivalGlasgow Classic and SiD’s own Origins event

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