Ahikā CrossFit In-House Throwdown

For time complete:

1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1 deadlift and bar facing burpees plus dead hang

Tāne 80 kg

Wāhine 60 kg

At 3,2,1 go, athletes will start with 1 deadlift followed by 1 bar facing burpee, from there they will complete 2 deadlifts followed by 2 bar facing burpees.  This pattern will continue up to 10 reps of each movement at which point they will work their way back down to 1 rep of each movement.

For the reps to count, one team member must be free hanging from the pull-up rig.  Athletes may swap roles as often or as little as they like, only ever one athlete working on the reps at one time.

Grips or tape are not permitted for any portion of this workout.

Complete as many rounds as possible in 10 minutes of:

10 power snatches (synchro)

3 bar muscle-up (BMU) or a variation as listed below

Tāne barbell 35kg and 1 x dumbbell 15 kg

Wāhine barbell 25kg and 1 x dumbbell 10 kg

At 3,2,1 go, any two athletes will begin on the 10 synchro power snatches, one with a barbell, the other with the dumbbell. Two heads of the dumbbell must touch the floor. The synchronised portion of the power snatches is at both the bottom and top of each rep. On the completion of the 10th rep, one team member will start on the 3 BMU’s (or a variation of).  This will continue for 10-minutes as the teams look to complete as many rounds and reps as possible. 

If a team member does not currently have BMU’s, they are to perform a burpee pull-up. If a burpee pull-up is not in your skill set just yet, then you will perform a burpee to target (being the rig).  Team members must all complete one round of the gymnastic portion as a minimum work requirement. Once that requirement is met, the team may use whatever strategy they feel fits best.

10 rounds for time

9 thruster synchro bar and dumbbells

35 single skips with beaded ropes

Tāne 35 kg barbell and 15 kg dumbbells

Wāhine 25 kg barbell and 10 kg dumbbells

At 3,2,1, go, any two athletes will start on the synchro thrusters, one using the barbell and the other using the dumbbells.  Reps must be synchronized in the bottom of the squat and top of the thruster.  On completion of the 9th rep, athletes must place the weights on the ground and hand tag the athlete skipping,  who will then complete 35 single skips using the beaded skipping rope provided. Single skips must be performed with a two foot take off, two foot landing. If needed, they can hand tag to swap.  If there is a case of an athlete completing the thrusters and also moving to the rope, there will be no hand tag required.

For reps, load and time

Athlete 1 completes max unbroken handstand push-ups (HSPU)

Athlete 2 completes a 1 rep max (1RM) thruster (from the floor)

Athlete 3 completes max unbroken time in free standing handstand hold (staying within the marked box)

Score is determined as: Handstand hold seconds and HSPU reps will be added to the thruster kg’s as 1 kg per second and rep.

At 3,2,1 go, any athlete may start with their chosen modality.  Only one athlete may work at any one time. Multiple attempts are allowed, athletes may only perform one test each.

If a team has two members that cannot get inverted, they may perform scaled wall walks for HSPU. It is at the judge’s discretion concerning how vertical they get, and a wall-assisted handstand hold (again it is at the judge’s discretion as to how vertical they need to get).

One ABMAT may be used for the HSPU's at the judge's discretion. 

Share the following:

27 box jump overs 24/20”

60 toes to bar (TTB)

210 double-unders

1500 m row

21 chest to bar pull-ups

150 drag rope double-unders

Then AMRAP bar muscle-ups

This is an elimination style event. There will be three teams in the final. At 3,2,1, go, athletes will begin working on 27 BJO, followed by 60 TTB. They will then complete 210 double unders before moving to the two waiting rowers (one team will be knocked out at this point). The two remaining teams will begin the 1500m row, sharing the row as required. Following the row, teams will move back to the rig to and complete 21 chest to bar pull-ups, followed by 150 drag rope double-unders. Upon completion of the drag rope double-unders, teams will accumulate as many bar muscle-ups as possible in the remaining time, with one athlete on the rig at a time.

In the instance no BMU are achieved, the winner will be the team who have advanced furthest in this event.