Ahikā CrossFit Mixed Pairs In-House Throwdown

Three rounds for time. 9-min cap.

Round 1

30 cal row

30 double kettlebell box step ups, 24/20” 16/12 kg

21 synchro alternating dumbbell snatch 15/10 kg

Round 2

30 cal row

30 double kettlebell box step ups, 24/20” 16/12 kg

15 synchro alternating dumbbell snatch 17.5/12 kg

Round 3

30 cal row

30 double kettlebell box step ups, 24/20” 16/12 kg

9 synchro alternating dumbbell snatch 22.5/15 kg

Flow

At 3,2,1 Go, one athlete will begin working on the row while the other starts the step ups. 

Once both the row and step ups are complete, the athletes will move to their dumbbells and work through the synchro dumbbell snatch. 

When the synchro dumbbell snatch is complete, the athletes return to the rower and step ups, but they switch movements from the previous round.  Once the row and step ups are complete, they move to the dumbbells for the synchro dumbbell snatch.  Then, they return to the rower and box, switching again for their third round of rowing and step ups, before moving to the final synchro dumbbell snatches.

Movement standards

Athletes may start wherever they wish, but one athlete will row twice, and the other will step up twice.  You may hold the kettlebells however you wish. For the box step up reps to count, athlete’s must stand up tall and be fully extended at the hips when at the top of the box. For the snatch, both heads of dumbbell must make contact with the ground and both dumbbells must be locked out overhead at the same time for the rep to count. 

Equipment list per lane

1 x rower

1 x box

2 x 12kg kettlebell

2 x 16kg kettlebell

Dumbbells: 1 x 10 kg, 1 x 12.5 kg, 1 x 15 kg, 1 x 17.5 kg, 1 x 22.5 kg

For time:

Buy in: 300 single skips with the beaded skipping rope, while one athlete is free hanging from pull-up rig. Grips are not permitted.

Once complete, the pairs get to work on:

21-15-9

Pair deadlifts 120 kg

Synchro burpees over bar

Flow

At 3,2,1 Go, one athlete will free hang on the rig while the other begins skipping with the beaded skipping rope.  Athletes can swap in and out as required. 

Once the buy-in is complete, the pair move to the barbell and begin their 21deadlifts, followed by the synchro burpees over bar, then 15 of each movement, then 9 of each. 

Movements standards

Grips are not permitted for the free hang on pull-up rig. If the athlete comes down off the rig, the reps do not count. With the pair deadlifts, both athletes lift one bar at the same time. The rep counts when the athletes’ are standing tall and fully extended at the hips. For the burpees over bar, both athletes’ chests must touch the ground at the same time for the reps to count.

Equipment list per lane

2 x skipping ropes

1 x barbell loaded with 120 kg. Can be scaled at Head Judges discretion. Speak to Grant.

1 set of collars

8 min EMOM

Athlete 1: 8 burpees over bar then a heavy power or squat clean

Athlete 2: rests

Swap for each minute.

The score will be the combined weight of each athlete’s heaviest clean. 

Flow

At 3,2,1, GO, athlete one will complete 8 burpees over bar and in the remaining time, they will attempt a heavy clean. At the beginning of the next minute, the second athlete performs 8 burpees over bar and attempts a heavy clean.

The athletes will continue to alternate for eight minutes, meaning each have four one-minute blocks to complete their burpees and find a heavy clean for the day.

The score is the combined weight of each athlete’s heaviest clean. 

Movement standards

For the burpee over bar reps to count, the chest must touch the floor, and two feet must be in the air at the same time.

If the clean is missed and there is time remaining in the minute, they may attempt that weight again, but they must complete their lift before the minute is up for the rep to count. 

The clean may be power clean or squat clean.

Only the non-lifting athlete may assist with bar loading.

Equipment list per lane

1 x 15 kg barbell

1 x 20 kg barbell

2 sets of collars

Bumper plates

3 rounds for time with running clock. No time cap.

25 toes to bar

25 AA bike cals

Then

21-15-9

Thruster and chest to bar pull-ups 60/40 kg

Flow

At 3,2,1 Go, athlete one begins the 25 TTB while athlete two starts on the AA Bike.  On completion of their reps, athlete one moves to the AA Bike and athlete two to the rig for their TTB. Athlete one then returns to the TTB and athlete two to the AA Bike.

Once all three rounds are complete, the thrusters and C2B begin. This work is shared however the athletes choose, however, all 21 reps of the thrusters must be completed, before moving to the 21 C2B. The same for the 15 and 9 reps of these movements.

Movement standards

In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must be in contact with the bar at the same time, inside the hands. The arms and hips must be fully extended at the bottom, and the feet must be brought back behind the bar and behind the body.

Athletes must remain seated on the AAB bike until 25 cals has been reached. The clock must be reset between each round.

The thruster is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. The bar starts on the ground. No racks allowed. The hip crease must clearly pass below the top of the knees in the bottom position. A full squat clean into the thruster is allowed if the bar is on the ground. The barbell must come to a full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body.

Equipment list per lane

1 x AA Bike

1 x 15 kg barbell loaded with 40 kg

1 x 20 kg barbell loaded with 60 kg

2 sets of collars