Southpaw Throwdown 2024

Workout Description:

• Part 1:
  • 21-15-9 Reps for Time of:
    • DB Snatch (50/35 lbs; 35/25 lbs; 25/15 lbs)
    • Pull-ups (Chest to Bar; Kipping; Jumping)
• Rest 2 minutes
• Part 2:
  • 9-15-21 Reps for Time of:
    • DB Overhead Squat (Front Squat; Goblet Squat)
    • Toes to Bar (Hanging Knee Raises; Sit-ups)

Time Cap: 10 minutes total (including rest)

Part 1 Standards:

1. DB Snatch:

   • Movement Standard: Each rep must be performed with a single dumbbell. The dumbbell starts on the ground and must be lifted overhead in one continuous motion. The dumbbell must lock out overhead with the arm fully extended, and the shoulder, hip, and knee should be in line at the top. Both heads of the dumbbell must touch the ground between reps. Opposite had may not make contact with the body through ROM.
   • Weight Options: The workout features three weight categories. Teams must use the prescribed weight for each set. 
   • Completion: The rep is complete when the dumbbell is locked out overhead with the arm fully extended and the dumbbell held in line with the body.

2. Pull-ups:

   • Movement Standard: Pull-ups must be performed with a minimum of chin over the bar. The arms must be fully extended at the bottom and the chin must be above the bar at the top.
   • Types:
     • Chest to Bar: The chest (below collarbone) must make contact with the bar during the pull-up.
     • Kipping: A kipping motion is allowed to assist with the pull-up, but the chin must still reach over the bar.
     • Jumping: Jumping pull-ups allow the use of leg drive but must ensure the chin reaches over the bar.

Rest: 2 Minutes

Part 2 Standards:

1. DB Overhead Squat:

   • Movement Standard: With the dumbbell held overhead, perform a full squat (hips below parallel) and stand up with full extension of the hips and knees. The dumbbell must remain locked out overhead throughout the squat.
   • Types:
     • Overhead Squat: The dumbbell is held overhead with one arm. The other arm can be used for balance, but must not make contact with the body through ROM. 
     • Front Squat: The dumbbell is held in the front rack position.
     • Goblet Squat: The dumbbell is held close to the chest with both hands.
   • Completion: The squat is complete when the athlete reaches full depth (hips below parallel) and returns to full extension.

2. Toes to Bar:

   • Movement Standard: Both feet must make contact with the bar. The athlete must start from a full hang (arms fully extended) and must return to a full hang passing the plane of the rig for a complete rep.
   • Types:
     • Toes to Bar: Both feet must touch the bar while hanging from it.
     • Hanging Knee Raises: Knees must be raised to at least hip level while hanging from the bar. Feet must pass the plane of the rig before next rep.
     • Sit-ups: Perform standard sit-ups with the torso coming up and hips closed at the top and shoulders touching the floor at the bottom. 

General Standards:

• Flow: The workout consists of two parts with a 2-minute rest between them. The total time includes the rest period. Partners are able to split reps as they would like. 
• Scoring: The score is the total time taken to complete both parts of the workout, including the rest period. If the time cap is reached, the score will include the total time plus the number of reps remaining.
• Equipment: Ensure that all equipment used (dumbbells, pull-up bar) adheres to the competition standards and is in good condition.

Workout Description:

• In a 4:00 Window AMRAP:
  1. 600 ft Sled Drag (with weights: 200/155 lbs; 175/130 lbs; 130/85 lbs)
  2. Max Rep Shuttle Runs
• Each athlete has their own 4:00 window for the sled drag and shuttle runs.
• Score: Total Sled Drag Time and Total Shuttle Run Reps (Sled Drag Time will be used as a tie-breaker as needed)

This is a Floater Event. It can be completed at any point throughout the the day and within 30 minutes of the last heat of Workout 3. 

Sled Drag Standards:

1. 600 ft Sled Drag:

   • Movement Standard: The sled must be dragged from start to finish over a distance of 600 feet. The sled must remain within the designated lane or course. The sled must be dragged forward two distances and backwards two distances (ie:for/for/back/back or for/back/for/back, etc)
   • Weight Options: The workout features three weight categories. Teams must use the prescribed weight for their sled drag:
     • 200/155 lbs: RX
     • 175/130 lbs: Intermediate
     • 130/85 lbs: Scaled
   • Completion: The sled drag is complete when the athlete has dragged the sled the full distance of 600 feet, and the sled crosses the finish line or designated end point.

2. Time Measurement:

   • The time to complete the 600 ft sled drag will be recorded. This time will be used as a tie-breaker if needed.

Shuttle Run Standards:

1. Shuttle Runs:

   • Movement Standard: Shuttle runs involve sprinting back and forth between two designated markers. The distance between markers will be 25ft. 
   • Reps: A rep is counted each time the athlete completes a shuttle run (both feet and one hand touch past designated marker). For example, if the shuttle run distance is 25 feet, then each round of running 25 feet out and 25 feet back counts as one rep.
   • Completion: The rep is complete when the athlete successfully runs to the marker and back, touching or crossing the line as specified.

2. Scoring:

   • Total Reps: The number of completed shuttle runs (both legs) will be counted.
   • Separate 4:00 Window: Each athlete will have a separate 4-minute window to complete as many shuttle runs as possible.

General Standards:

• Time Cap: The sled drag must be completed within 4 minutes. The sled drag time is used as a tie-breaker for athletes with the same total number of shuttle run reps.
• Equipment: Ensure all equipment (sled, weights, markers for shuttle runs) adheres to competition standards and is in good condition.
• Rest Between Parts: There is no specified rest between the sled drag and shuttle runs within the 4-minute window. Each athlete’s sled drag time and shuttle run rep count are recorded separately.
• Flow: The sled drag and shuttle runs are part of the same 4-minute window, but are scored separately.

Workout Description:

• In a 4:00 Window AMRAP:
  1. 400 ft Sled Drag (with weights: 200/155 lbs; 175/130 lbs; 130/85 lbs)
  2. Max Rep Shuttle Runs
• Each athlete gets a separate 4:00 window for shuttle runs.
• Score: Total Sled Drag Time and Total Shuttle Run Reps (Sled Drag Time will be used as a tie-breaker as needed)

Workout Description:

• Clean Complex: 1 Clean + 1 Front Squat + 1 Shoulder to Overhead (STO) + 1 Hang Clean + 1 Shoulder to Overhead (STO)
• Time Limit: 8 minutes total (4 minutes per partner)

Workout Standards:

1. Clean:

   • Movement Standard: The barbell must be lifted from the ground to the shoulders in one continuous motion. The elbows should be in front of the barbell at the top of the lift, and the barbell should rest on the shoulders. May be a power or squat clean.
   • Completion: The Clean is complete when the barbell is resting on the shoulders and the elbows are clearly in front of the barbell, with the body in an upright position.

2. Front Squat:

   • Movement Standard: From the Clean position, the athlete must perform a full squat (hips below parallel) and then stand back up to full extension of the hips and knees.
   • Completion: The Front Squat is complete when the athlete reaches full extension at the top and the hips are fully open.

3. Shoulder to Overhead (STO):

   • Movement Standard: From the front rack position (after the Front Squat), the athlete must press the barbell overhead. This can be achieved through any of the following methods: strict press, push press, or push jerk.
   • Completion: The STO is complete when the barbell is locked out overhead with the arms, hips, and knees fully extended, and the barbell is directly over the middle of the body.

4. Hang Clean:

   • Movement Standard: After the STO, the barbell must be lifted from the hang position (barbell starts from the thigh or slightly above) to the shoulders in one continuous motion. The elbows should be in front of the barbell at the top of the lift. May be a power or squat clean.
   • Completion: The Hang Clean is complete when the barbell is resting on the shoulders with the elbows clearly in front of the barbell, and the body is in an upright position.

5. Shoulder to Overhead (STO):

   • Movement Standard: After the Hang Clean, the athlete must press the barbell overhead as described in the previous STO section.
   • Completion: The STO is complete when the barbell is locked out overhead with arms, hips, and knees fully extended, and the barbell is directly over the middle of the body.

General Standards:

• Time Allocation: Each partner has 4 minutes to complete the Clean Complex. Partners can complete as many attempts within that window as desired. The bar must be picked up to begin a complex before the time is up for each window. If partner 1 is still moving through their complex while partner 2's time has begun, partner 2 may not begin their complex until partner 1 as completed their attempt. Time will not be added for partner 2 and still end at the 8:00 minute mark. 
• Barbell Handling: The barbell must start from the ground for the Clean and from the hang for the Hang Clean.
• Rest Period: Any rest taken must be within the 4-minute window allotted to each partner. There is no additional rest between partners.
• Score: The score is the total weight lifted in the complex. 
• Movement Flow: The movements must be performed in the specified order without dropping the barbell between movements. The barbell must be stripped between partners. 

30 synchro deadlifts (225/155)(185/125)(135/95)

30 synchro bar facing burpees 

200m run

20 synchro power cleans (185/125)(135/95)(95/65)

20 synchro bar facing burpees

200m run

10 synchro thrusters (135/95)(95/65)(64/45)

10 synchro bar facing burpees

200m run

Time Cap: 16 minutes

Workout Standards:

1. Synchro Deadlifts:

   • Movement Standard: Both partners must lift the barbell from the ground to full extension of the hips and knees simultaneously. The barbell must touch the ground between reps.
   • Weight Options: The workout features three weight categories. Teams must use the prescribed weight for each set.
   • Synchronization: Both partners’ deadlifts must be performed at the same time. Reps are only counted when both partners’ hips and knees are fully extended at the top.

2. Synchro Bar Facing Burpees:

   • Movement Standard: Partners must perform a burpee with their chests touching the ground and then jump over the barbell to complete the rep. The barbell should be placed parallel to the direction of the jump.
   • Burpee Options: The workout features three divisions. Teams must use prescribed standards for each set. Up Downs and Step Overs are allowed for Scaled Division.
   • Synchronization: Both partners must complete the burpee and jump over the barbell at the same time. Reps are only counted when both partners are over the barbell at the same time.

3. Run:

   • Movement Standard: Complete a 200m run around the designated course. Partners must run together and finish the run in unison while holding a rope. The run is considered complete when both partners have crossed the designated finish line.

4. Synchro Power Cleans:

   • Movement Standard: Both partners must lift the barbell from the ground to the shoulders in one smooth motion, with the barbell landing on the shoulders and the elbows clearly in front of the barbell at the top of the lift.
   • Weight Options: The workout features three weight categories. Teams must use the prescribed weight for each set.
   • Synchronization: Both partners’ power cleans must be performed at the same time. Reps are only counted when both partners have their elbows in front of the barbell at the top.

5. Synchro Thrusters:

   • Movement Standard: Both partners must perform a full squat (hips below parallel) and then press the barbell overhead in one smooth motion. The barbell must be fully extended overhead with arms, hips, and knees locked out at the top.
   • Weight Options: The workout features three weight categories. Teams must use the prescribed weight for each set.
   • Synchronization: Both partners must complete the thruster at the same time. Reps are only counted when both partners’ arms and legs are fully extended at the top.

General Standards:

• Barbell Placement: Ensure the barbell is set up according to the specified weights for each section of the workout.
• Scoring: Teams are scored based on their completion time of all segments within the 16-minute time cap. If the time cap is reached, the score will be the total time plus the number of reps remaining.
• Equipment: Ensure all equipment (barbell, weights) is in good condition and adheres to competition standards.