WODproud Throwdown Nov 21st

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Saturday 21 November | 1–6pm
CrossFit Shapesmiths, Clapham

Three workouts. Two athletes. One team.

RX and Scaled divisions compete separately. All repetitions are shared unless otherwise stated.

10 MINUTES | MAX LOAD

Each athlete establishes their heaviest successful barbell complex:

1 CLEAN
1 FRONT SQUAT
1 SHOULDER-TO-OVERHEAD

Movement Standards

• Clean: Power or squat clean permitted. Stand fully upright before the front squat.
• Front squat: Hip crease below knee, returning to full extension.
• Shoulder-to-overhead: Strict press, push press or jerk permitted. Finish fully locked out with feet in line.
• The bar must remain off the floor throughout the complex.
• Wait for judge confirmation before dropping the bar.

Loading Rules

• Unlimited attempts within 10 minutes.
• Weights may increase or decrease.
• Partners may help load the bar, but not assist during lifts.
• Clips must be secured and weights verified by the judge.
• The entire complex must be completed before the buzzer.

Scoring

Both athletes' heaviest successful lifts are combined.

Female athletes receive a ×1.4 coefficient on their successful lift.

Highest adjusted team total wins.

12 MINUTES | MAX CALORIES

0:00–9:00 — PARTNER RELAY

Athlete A rides the Assault Bike while Athlete B completes:

RX
10 Wall Balls @ 9/6 kg (10ft)
5 Burpee Box Jump-Overs @ 24/20"

SCALED
10 Wall Balls @ 6/4 kg (9ft)
5 Box Jump-Overs @ 24/20"

Switch roles after completing the floor movements. Repeat until 9:00.

9:00–10:00 — REST

Both athletes rest. Judges record the bike calories and reset the display.

10:00–12:00 — ALL-OUT SPRINT

Two minutes of maximum Assault Bike calories. Both athletes must contribute and may switch freely.

Movement Standards

• Wall balls: Full squat below parallel; ball must hit the designated target.
• RX burpee box jump-overs: Chest and thighs touch the floor, followed by a two-foot jump onto the box.
• Scaled box jump-overs: Two-foot jump onto the box.
• Both feet must contact the box before moving to the opposite side. No full extension required.
• At 9:00, stop immediately. 

Scoring

Total calories from both bike intervals, multiplied by the team coefficient:

M/M ×1.00
M/F ×1.10
F/F ×1.25

Highest adjusted calorie total wins.

15 MINUTES | MAX REPS

Complete the following movements in order, then accumulate maximum reps on the final movement.

RX

60 Alternating DB  Snatches @ 22.5/15 kg
60 Toes-to-Bar **
30 Double DB Hang Power Cleans @ 2 × 22.5/15 kg
30 Chest-to-Bar Pull-Ups **
15 Synchro Devil's Press @ 2 × 22.5/15 kg
15 Bar Muscle-Ups **

THEN: MAX STRICT HSPUs IN REMAINING TIME

SCALED

60 Alternating DB  Snatches @ 15/12.5 kg
60 Hanging Knee Raises **
30 Double DB Hang Power Cleans @ 2 × 15/12.5 kg
30 Chin-over-Bar Pull-Ups **
15 Synchro Devil's Press @ 2 × 15/12.5 kg
15 Burpee Pull-Ups **

THEN: MAX SCALED WALL WALKS IN REMAINING TIME

• All reps are shared, except synchro movements, which both athletes perform.
• ** During hanging gymnastics, the non-working partner must maintain a double DB farmer's hold.
• Both dumbbells must remain off the floor for Gymnastics repetitions to count.
• Partners may switch freely.

NO HOLD = NO REP.

DB  Snatches: Start DB on ground and finish locked out overhead. Alternate arms every rep. At least one head must touch ground between each rep.

Toes-to-Bar (RX): Both feet touch the bar together. Heels pass behind the bar at the bottom.

Hanging Knee Raises (Scaled): knees rise above the hips.

Double DB Hang Power Cleans: Both dumbbells start above the knees and finish at the shoulders with hips and knees fully extended before dumbbells descend to start position.

Chest-to-Bar (RX): Full arm extension at the bottom; chest touches the bar. Butterfly Kipping or strict allowed

Chin-over-Bar (Scaled): Full arm extension at the bottom; chin clearly above the bar. Butterfly Kipping or strict allowed

Synchro Devil's Press: Athletes will have a single dumbbell each. Both athletes touch chest and thighs to the floor, then bring  dumbbell overhead. Synchronise at full overhead lockout. No stopping at the shoulders.

Bar Muscle-Ups (RX): finish above the bar with arms locked out.

Burpee Pull-Ups (Scaled): Chest and thighs touch the floor, followed by a pull-up with chin above the bar.

Strict HSPUs (RX): Head touches the designated target; finish locked out. No kipping.

Scaled Wall Walks: Start chest and thighs on the floor, walk up until both hands reach the line 75 cm from the wall, then return to the floor under control.

The first six movements total 210 reps.

Teams completing all 210 reps continue accumulating strict HSPUs (RX) or scaled wall walks (Scaled) until the 15-minute cap.

Score = Total Valid Reps Completed

Highest total wins.

• All teams consist of two athletes.
• RX and Scaled have separate leaderboards.
• Judges will enforce movement standards and call no-reps where necessary.
• Only valid reps completed before the time cap count.
• Athletes must use the prescribed equipment and division loads.
• Judges' decisions are final on the competition floor.

COMPETE HARD. CHEER LOUDER. BRING THE WODPROUD SPIRIT. 🏳️‍🌈