The Interclass Throwdown is One Week Away!

Hope your bank holiday weekend is treating you all well! We’ve had some team name and grouping updates, and as the throwdown is only a week away – here’s all of the details once again as a reminder of how it all works!

When: Monday 3rd September to Saturday 8th September

What is it?
It’s that time of year again! Time to see which class will win this year’s battle between the classes of CrossFit Thames!

Some of you may be wondering what I’m on about, so before we get into the details, a little back-story:

The Inter-Class Throwdown began 5 years ago when the coaches thought it would be a good idea to see if classes could back up their smack talk with their performances on the floor. Since then it has grown into the most popular time of the year (next to the Open of course) with teams planning their outfits well in advance!

Our present Champions are the 6am Crew!

The classes will be split into the following groups:


The “6am Crew”
The “7am Club”
11am and 12:30 – “The LTC”
5:30pm and 6:30pm – “The Peak Timers”
7:30pm – “The Late Night Gang”

From the 3rd September (Mon to Thurs) each class will perform the workout of the day. All of the scores from each class will then be logged and an average taken. The averages taken from each class over the 4 days will subsequently begin to form the leaderboard.

Friday 7th September we will schedule an active recovery workout so you can still train, but there will be no scores logged this day.

The challenge will end with a Throwdown on Saturday 8th September from 08:30 till 13:00. A last chance to change the leaderboard!

The event is FREE to attend for all members – and you can sign up HERE for the event on Pike.

**Note: For those of you that are not on an Unlimited Membership, you will be allowed to attend all 6 sessions during this period for FREE so you can fully support your team!**

There will be a vote for the first workout in the upcoming week, so keep an eye on all our social media channels for more info!


Class Programming for Aug. 27th to Sept. 1st

Monday

In Teams of 2:
35 Min Running clock..
2 Rounds:
50 Cal Row
400m Run with Wall ball 9/6kg

immediately into:
2 Rounds:
50 Alt. DB Snatches 22/16kg
50 Wall Balls 9/6kg

immediately into:
2 Rounds:
50 Alt DB Box step ups 22/16kg (goblet hold)
50 Push-Ups

Tuesday

Classic CrossFit

A) For Time:
15 Clean and Jerks 60/40kg
1 Mile run
15 Clean and Jerks 82.5/55kg

*Cap is 20 Minutes

B) Stability and trunk work
60 Second Heaviest Plank
30/30 Side plank
30 Hollow Rocks
rest 1 minute , repeat 3-5 times”

Metcon

A) 4 Rounds:
1 minute of Wall-balls 9/6kg
1 minute of Burpees
1 minute to Assault Bike 15/12 Cals
1 minute of KB Front Rack Lunges
1 minute of American KB Swings 24/16kg
1 minute REST

B) Core Work: (Teams of 2)
10min. to complete…
6 Rounds:
20 Cal AD or Row
30 TTB or Sit-Ups
*Gotta move!

Wednesday

A) “Nate”
20 Minute AMRAP:
2 Muscle Ups
4 Handstand Push Ups
8 Kb Swings 32/24kg

B) 2-3 Rounds:
100m Single Arm Farmer Carry 32/24 KB
immediately into;
1min. Plank on your hands
*Repeat with NO rest.

*Switch hands at 50m on each round

Thursday

Classic CrossFit

A) Build to heaviest length of Front rack lunges (Kbs/DBs)

B) For Time:
16-12-8
DB Thrusters 20/16kg
Pull-Ups

immediately into:

16-12-8
DB Front rack Lunges 20/16kg
Pull-Ups

MetCon

Alternating EMOM for 21minutes:
Min. 1) 15/12 Cal Assault Bike
Min. 2) 20 Overhead Squats with 20/15kg Bar
Min. 3) 20 Weighted Sit-Ups 16/10kg

Rest 5min.

10min. to get as far as possible…
10-20-30-40-50
Russian KB Swings 32/24kg
1-2-3-4-5
Wall Walks

Friday

5 Rounds:
5 Hang Power Cleans (climbing)
*30sec. transition to:

5 Bench Press (climbing)
*30sec. transition to:

1min. of Max cals on the Assault Bike/ Row
*30sec. transition to:

1min. of Toes-To-Bar

*Rest 2-3 min. After each set

Score is combined weight and combined cals and toes to bar 🙂

Saturday

Partner WOD:
3 Rounds of:
30 Wall balls 9/6kg
30 Burpees
30 Power Snatches 40/30kg

Straight into:
100/70 Cal Row

2 Rounds of:
30 Wall Balls
30 Burpees
20 Power Snatches 50/35kg

Straight into:
100/70 Cal Row/ Airdyne

1 Round of:
30 Wall Balls
30 Burpees
10 Power Snatches 60/40kg

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