Firewall In-House Throwdown
About This Competition
Firewall In-House Throwdown!
TEAMS: MALE/FEMALE PARTNERS
DIVISION: ONE DIVISION. This means partners can be RX or SCALED. If you regularly perform RX workouts, you will use RX weights/movements in the workout. If you regularly perform SCALED workouts, you will use SCALED weights/movements. Partner up with an RX or Scaled individual, just make sure the team is Male/Female. MASTERS (55+) will use the SCALED weights/movements.
JUDGING: Once you complete the workout, one person from your team will judge the following team. If we have 4 Heats, it will look like this:
Workout 1:
Heat 4 will Judge Heat 1
Heat 1 will Judge Heat 2
Heat 2 will Judge Heat 3
Heat 3 Will Judge Heat 4
Workout 2:
Heat 1 will Judge Heat 2
Heat 2 will Judge Heat 3
Heat 3 will Judge Heat 4
Heat 4 Will Judge Heat 1
Workout 3:
Heat 2 will Judge Heat 3
Heat 3 will Judge Heat 4
Heat 4 will Judge Heat 1
Heat 1 Will Judge Heat 2
PRICING: $40/Person ($80 for the Team). This will be going towards prizes and food for post competition.
TIME: The event will follow the timeline below:
8:00am: Athlete Check in.
8:30am: Movement and Workout Review.
9:00am to 12:00pm: Workouts 1/2/3. Our goal will be to perform each workout every hour on the hour at the very latest. Meaning, Workout 1 will start at 9:00am, Workout 2 at 10:00am and Workout 3 at 11:00am. There will be a Final 4th workout for the TOP 5 TEAMS.
12:00pm to 3:00pm: Final workout and Post Competition Prizes/Food/Hangout!
Note:
1. Print, Sign and Bring waiver day of competition. Without a waiver you will not be able to participate.
Source: Conquest Events
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Top Results
Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | HWH | — |
| 1 | Leah/Chris | — |
| # | Athlete | Points |
|---|---|---|
| 1 | Oldies but Goodies | — |
| 1 | Birds of a Feather | — |
| 1 | Let the mongrel out | — |
| 1 | Grinder TC | — |
Workouts
MAX LIFT
6 Minutes:
1RM Ground to Overhead
Score is total pounds lifted as a pair.
1 Partner Lifts at a Time.
Ground to Over head can include but not limited to:
Snatch
Clean and Jerk
Clean and Press
*Rest 2:00 going into Part B
Perform MAX Reps with 75% of your MAX Lift
2:00 Clock
Score is total REPS lifted as a pair.
Only 1 Barbell can move at a time.
Alternate Reps as desired.
AMRAP 15:
100/80 Calorie Echo Bike (Time to complete = Part A Score)
Right into…
AMRAP in remaining time (Rounds completed = Part B score)
5 Burpees
15 Wall Balls (20/14) (14/10)
1 Partner goes through a full round while the other rests.
RX: 100 Calories
Scaled: 80 Calories
RX: Men 20lb Ball Female 14lb Ball
Scaled: Men 14lb Ball Femalle 10lb Ball
AMRAP 15:
100/80 Calorie Echo Bike (Time to complete = Part A Score)
Right into…
AMRAP in remaining time (Rounds completed = Part B score)
5 Burpees
15 Wall Balls (20/14) (14/10)
1 Partner goes through a full round while the other rests.
RX: 100 Calories
Scaled: 80 Calories
RX: Men 20lb Ball Female 14lb Ball
Scaled: Men 14lb Ball Femalle 10lb Ball
AMRAP 12:
50 Deadlifts
50 Toes-to-Bar
30 Power Cleans
30 Chest to Bar Pull-ups
20 Power Snatches
MAX Bar Muscle-ups
RX:
Mens Barbell 135lbs Females Barbell 95lbs
Toes-To-Bar / Chest-to-Bar / Muscle-ups
Scaled:
Mens Barbell 95lbs Females Barbell 65lbs
Kipping Leg Raises / Jumping chest to Bar Pull-ups / MAX Pull-ups
Media
Community
Event Details
Closes: Oct 8, 2024
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