Port Richmond Throwdown (Philadelphia)

Final Showdown WOD aka "After Hours"

3 Rounds for Time:

• 6 Snatches (115/75)
• 6 C2B Pull-ups (strict or kipping, no butterfly)
• 6 Bar-facing Burpees

Time Cap: 7 minutes

Movement Standards

Snatch

• The barbell begins on the ground.
• The athlete must move the barbell from the ground to overhead in one continuous motion.
• A muscle snatch, power snatch, squat snatch, or split snatch is allowed.
• The rep is complete when:
  • the barbell is locked out overhead
  • elbows are fully extended
  • hips and knees are fully extended
  • the bar is under control
• The athlete may not press out the bar to finish the rep.

Chest-to-Bar Pull-Ups

• The athlete must begin each rep from a full hang with arms fully extended.
• At the top, the athlete must clearly make contact with the bar below the collarbone.
• Only kipping or strict style will be allowed; butterfly is prohibited.

Bar-Facing Burpees

• The athlete must perform a burpee perpendicular to the barbell.
• On the bottom of the burpee, the athlete’s chest and thighs must clearly touch the ground.
• The athlete does not need to stand to full extension before jumping over the bar.
• The athlete must jump over the barbell using a two-foot takeoff.
• Both feet must leave the ground simultaneously for the jump.
• A two-foot landing is not required.
• Stepping over the bar is not allowed.
• The rep counts when both feet have landed on the opposite side of the barbell.

General Wokrout Standards

• The workout must be completed in the order written.
• Athletes must complete all reps of one movement before advancing to the next.
• Reps performed before meeting the movement standard will not count.
• If an athlete reaches the time cap, their score will be total reps completed.
• The tie-break will be the athlete’s time at completion of Round 2.

Individual Event 1 aka Richmond Ripper (RX)

3 Rounds for Time:

• 15/12 Cal Row
• 12 Toes to Bar 
• 9 Thrusters (95/65)

Time Cap: 10 minutes

Individual Event 1 aka Richmond Ripper (Scaled)

3 Rounds for Time:

• 15/12 Cal Row
• 12 Hanging Knee Raises
• 9 Thrusters (75/55)

Time Cap: 10 minutes

Movement Standards

Thrusters: must pass through a full squat with hip crease below knee; full lockout overhead
Toes-to-Bar: both feet must clearly contact the bar simultaneously
Hanging Knee Raises: knees must rise above hip crease
Row: athlete must remain seated until calories are complete

Team Event 1 aka Richmond Ripper (Rx)

3 Rounds for Time:

• 24 Cal Row
• 20 Total Toes to Bar
• 18 Total Thrusters (95/65)

Time Cap: 12 minutes

Team Event 1 aka Richmond Ripper (Scaled)

3 Rounds for Time:

• 20 Cal Row
• 20 Total Hanging Knee Raises
• 18 Total Thrusters (75/55)

Time Cap: 12 minutes

Team Rules

• Partners may split the row however they choose
• Partners may split the gymnastics however they choose
• For the thrusters, each partner must complete 9 reps per round
• Each partner must complete at least 8 of the 20 hanging reps each round.
• Only one partner works at a time
• Teams must fully finish one movement before moving to the next

Movement Standards

Calorie Row
The monitor must clearly show the required number of calories before the athlete gets off the rower.
The athlete’s feet must be strapped in.

Toes-to-Bar
Both feet must make contact with the bar at the same time.
The athlete must pass through a full hang with the arms extended at the bottom.
Any style of kipping or strict rep is allowed, provided the rep begins in a dead hang and finishes with both feet contacting the bar together.

Hanging Knee Raises
The athlete must begin from a full hang with arms extended.
At the top of each rep, the knees must rise clearly above the level of the hips.
Control must be shown at the bottom before beginning the next rep.

Thrusters
Each partner will use their own barbell, loaded to the division-specific weight.
The barbell starts on the ground.
Each rep begins with the barbell in the front rack position.
The athlete must pass through a full squat with the hip crease below the top of the knee.
Rep is complete when the athlete stands to full extension and barbell is locked out overhead with:

• hips fully extended
• knees extended
• arms locked out
• barbell clearly over the middle of the body
• A squat clean into the first thruster is allowed if the bar starts on the ground.

Individual Event 2 aka Dead End (Rx)

4 Rounds for Time:

• 12 Deadlifts (225/155)
• 10 Box Jump-Overs (24/20)
• 100-ft Shuffle Run

Time Cap: 10 minutes

Individual Event 2 aka Dead End (Scaled)

4 Rounds for Time:

• 12 Deadlifts (185/125)
• 10 Box Jump-Overs (24/20) Step-overs allowed
• 100-ft Shuffle Run

Time Cap: 10 minutes

Movement Standards

Deadlift
Barbell starts on the ground.
Hands must be outside the knees.
Each rep begins with the plates on the ground.
The rep is complete when the athlete stands to full extension with:
-hips fully open
-knees extended
-shoulders behind the bar
Touch-and-go reps are allowed.
No bouncing the bar excessively.

Box Jump-Over
The athlete must jump onto the box from the ground using a two-foot takeoff.
Both feet must make contact on top of the box.
The athlete may then jump or step down to the opposite side.
The athlete does not need to reach full extension on top of the box.
The rep counts when the athlete lands on the opposite side.
Lateral box jump-overs are allowed at athlete's discretion.

Scaled Box Step-Over
Step-overs are allowed for Scaled divisions.
The athlete may step onto the box and over to the other side.
Both feet must make contact on top of the box.
Full extension on top is not required.
The rep counts when both feet are on the ground on the opposite side.

Shuttle Run
Athletes begin behind the start line.
The run course will total 100 feet.
At each turnaround, the athlete must clearly cross the designated line before returning.
Shuttle run is complete when athlete crosses the finish line after covering the full prescribed distance.

Team Event 2 aka Dead End (Rx)

4 Rounds for Time:

• 20 Total Deadlifts (225/155)
• 16 Total Box Jump-Overs (24/20)
• 100-ft Shuffle Run (together)

Time Cap: 12 minutes

Team Event 2 aka Dead End (Scaled)

4 Rounds for Time:

• 20 Deadlifts (185/125)
• 16 Box Jump-Overs (24/20) Step-overs allowed
• 100-ft Shuffle Run (together)

Time Cap: 12 minutes

Team Rules
Each partner uses their own barbell.
For the deadlifts, each partner must complete 10 reps per round on their own barbell.
Box jump-overs may be split however the team chooses.
Only one partner may work at a time on the box.
The shuttle run must be completed together.
Teams must complete the workout in the order written.

Movement Standards

Deadlift
Barbell starts on the ground.
Hands must be outside the knees.
Each rep begins with the plates on the ground.
The rep is complete when the athlete stands to full extension with:
-hips fully open
-knees extended
-shoulders behind the bar
Touch-and-go reps are allowed.
No bouncing the bar excessively.

Box Jump-Over
Each partner must complete at least 6 of the 16 box jump-over reps each round.
The athlete must jump onto the box from the ground using a two-foot takeoff.
Both feet must make contact on top of the box.
The athlete may then jump or step down to the opposite side.
The athlete does not need to reach full extension on top of the box.
The rep counts when the athlete lands on the opposite side.
Lateral box jump-overs are allowed at athlete's discretion.
Reps may be split however the team chooses.
Only one partner may be on the box at a time.

Scaled Box Step-Over
Each partner must complete at least 6 of the 16 box step-over reps each round.
Step-overs are allowed for Scaled divisions.
The athlete may step onto the box and over to the other side.
Both feet must make contact on top of the box.
Full extension on top is not required.
The rep counts when both feet are on the ground on the opposite side.
Reps may be split however the team chooses.
Only one partner may be on the box at a time.

Shuttle Run Together
Both athletes begin behind the line.
Both athletes must complete the full prescribed shuttle distance.
The team may not advance or finish until both partners complete the run.
Run segment complete when the second partner crosses the line at the end of the required distance.

Individual Event 3 aka "Last Call" 

In 8 minutes, establish 1RM Clean & Jerk

Event Standards

• Athletes may take as many attempts as time allows
• Bar starts on the ground
• Any style of clean is allowed: power, squat, or split clean
• Any style of jerk is allowed: push jerk, split jerk, or squat jerk
• Athlete must show control at the top with:
  • feet under control
  • hips and knees extended
  • elbows locked out
  • barbell clearly supported overhead
• If the athlete receives a “no rep,” that attempt does not count

Team Event 3 aka "Last Call" 

In 10 minutes, establish a combined 1RM Clean & Jerk

Event Standards

• Athletes may take as many attempts as time allows
• Bar starts on the ground
• Any style of clean is allowed: power, squat, or split clean
• Any style of jerk is allowed: push jerk, split jerk, or squat jerk
• Athlete must show control at the top with:
  • feet under control
  • hips and knees extended
  • elbows locked out
  • barbell clearly supported overhead
• If the athlete receives a “no rep,” that attempt does not count