apr, 2020

04apr(apr 4)8:00 am05(apr 5)5:00 pmWhiplash: The Welsh Open 2020 (Mixed Fours)Format:Mixed Team of 4Qualifier:NoCategory:IntermediateCountry:UK,United Kingdom

Event Details

This is our first installment of Whiplash: The Welsh Open Mixed Fours (MMFF). This is a two-day event designed to challenge intermediate and RX athletes. The workouts don’t just challenge your individual fitness, but your ability to work as a team. A maximum of thirty teams will compete over the weekend.

Our goal is provide a fun, fair, and challenging competition for all levels of competitors. The event is open to all and there are no qualifiers. At the end of the weekend, the team with the most points wins.



Burpees, box jumps, knee raises, air squats, sit-ups, lunges, jumps, etc. Sometimes these movements may be weighted (sandbags) and/or involve other equipment. All members should be able to perform basic skills such as pull-ups and toes to bar.

You should have at least one team member that is comfortable with all of the above and also be proficient in all forms of muscle ups and handstand push-ups.


Deadlifts, power cleans, power snatches, front squats, push-press, thrusters, ground-to-overhead exercises, shoulder-to-overhead exercises, etc. These movements can be executed with barbells, dumbbells, medicine balls, slam balls, sandbags, or kettlebells.

Weights are kept to a level appropriate with the event’s aims but one repetition max tests may be included to explore an athlete’s strength.


Conditioning may be tested using indoor rowers, ski ergs, air assault bikes and running.

Not all movements are guaranteed to be within the workouts but are a general guideline of what athletes may be required to undergo during the competition.


The WODs will be released leading up to the event.
This event is child friendly, so bring your friends and family along!
Spectators can come and cheer you on for free!
There will be plenty of space to park in the industrial estate where the box is located.
All Podium finishers will receive prize packs.
Athlete substitutions are permitted up until the day of the event by written request.
We will not issue refunds under any circumstances. You are free to transfer your registration to another team. The team captain will be responsible for advising us of the transfer of registration by email.


4 (Saturday) 8:00 am - 5 (Sunday) 5:00 pm


CrossFit 470


CrossFit 470whiplash@crossfit470.co.uk Units 2-4 Compass Court, Merthyr Tydfil ind Park, Merthyr Tydfil, CF48 4DR