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 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
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
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)
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 Festival, Glasgow Classic and SiD’s own Origins event
