CAP CROWN Throwdown

BLOWING NUMBERS

*2 PART SCORED EVENT - PT A) MAX CALORIES OVER THE 4 ROUNDS, PT B) MAX BURPEES OVER THE 4 ROUNDS.

E3MOM X 4 (TOTAL 16:00)

0:00 - 1:30
7 LATERAL BURPEE OVER ?????
7 SANDBAG 2 SHOULDER 
MAX CAL ECHO BIKE (WHILE PARTNER HOLDS SB)

1:30-3:00
9/7 CAL ECHO BIKE (WHILE PARTNER HOLDS SB)
7 SANDBAG 2 SHOULDER
MAX LATERAL BURPEES OVER ?????

REST - 1:00

ADVANCED - 150/100LB SANDBAG
INTERMEDIATE - 100/55LB SANDBAG
BEGINNER - 15/10KG PLATE G2OH WITH PLATE OH HOLD FOR BIKE.

WORKOUT FLOW:
BOTH ATHLETES WILL START AT THE WALL TOUCHING IT WITH ONE HAND. AT THE BUZZER YOUR FIRST ATHLETE WILL MOVE FORWARD AND START THEIR BURPEES (WE HAVE A SECRET TWIST HERE TO BE ANNOUNCED ON THE DAY) ONCE ALL 7 BURPEES ARE COMPLETED THEY WILL MOVE TO THE SANDBAG OR PLATE AND COMPLETE THE SB 2 SHOULDER OR PLATE G2OH. ONCE COMPLETED THEY MUST WAIT FOR THEIR PARTNER TO PICK UP THE SB OR PLATE BEFORE STARTING THEIR MAX CALORIES ON THE ECHO BIKE UNTIL THE 1:30 MARK. AT 1:30 YOU MUST RESET BIKE (BE SURE TO GET CALORIES) WAIT FOR ATHLETE 1 TO PICK UP THE SB OR PLATE BEFORE ATHLETE 2 CAN START THEIR 9/7 BIKE CALORIES. ONCE COMPLETED ATHLETE 2 MOVES TO SB OR PLATE AND COMPLETES THEIR REQUIRED REPS BEFORE MOVING ON AND FINISHING WITH MAX LATERAL BURPEES UNTIL THE 3:00 MARK. AT 3:00 BOTH ATHLETES WILL GET A 1:00 REST BEFORE REPEATING THIS ANOTHER 3 ROUNDS. SCORES WILL BE PT A FOR MAX CALORIES OVER THE 4 ROUNDS AND PT B FOR MAX REPS OVER THE 4 ROUNDS. 

BLOWING NUMBERS

*2 PART SCORED EVENT - PT A) MAX CALORIES OVER THE 4 ROUNDS, PT B) MAX BURPEES OVER THE 4 ROUNDS.

E3MOM X 4 (TOTAL 16:00)

0:00 - 1:30
7 LATERAL BURPEE OVER ?????
7 SANDBAG 2 SHOULDER 
MAX CAL ECHO BIKE (WHILE PARTNER HOLDS SB)

1:30-3:00
9/7 CAL ECHO BIKE (WHILE PARTNER HOLDS SB)
7 SANDBAG 2 SHOULDER
MAX LATERAL BURPEES OVER ?????

REST - 1:00

ADVANCED - 150/100LB SANDBAG
INTERMEDIATE - 100/55LB SANDBAG
BEGINNER - 15/10KG PLATE G2OH WITH PLATE OH HOLD FOR BIKE.

WORKOUT FLOW:
BOTH ATHLETES WILL START AT THE WALL TOUCHING IT WITH ONE HAND. AT THE BUZZER YOUR FIRST ATHLETE WILL MOVE FORWARD AND START THEIR BURPEES (WE HAVE A SECRET TWIST HERE TO BE ANNOUNCED ON THE DAY) ONCE ALL 7 BURPEES ARE COMPLETED THEY WILL MOVE TO THE SANDBAG OR PLATE AND COMPLETE THE SB 2 SHOULDER OR PLATE G2OH. ONCE COMPLETED THEY MUST WAIT FOR THEIR PARTNER TO PICK UP THE SB OR PLATE BEFORE STARTING THEIR MAX CALORIES ON THE ECHO BIKE UNTIL THE 1:30 MARK. AT 1:30 YOU MUST RESET BIKE (BE SURE TO GET CALORIES) WAIT FOR ATHLETE 1 TO PICK UP THE SB OR PLATE BEFORE ATHLETE 2 CAN START THEIR 9/7 BIKE CALORIES. ONCE COMPLETED ATHLETE 2 MOVES TO SB OR PLATE AND COMPLETES THEIR REQUIRED REPS BEFORE MOVING ON AND FINISHING WITH MAX LATERAL BURPEES UNTIL THE 3:00 MARK. AT 3:00 BOTH ATHLETES WILL GET A 1:00 REST BEFORE REPEATING THIS ANOTHER 3 ROUNDS. SCORES WILL BE PT A FOR MAX CALORIES OVER THE 4 ROUNDS AND PT B FOR MAX REPS OVER THE 4 ROUNDS. 

CAP CROWN TOTAL

FOR LOAD, 4 PART SCORED EVENT

ON A 18:00 MINUTE RUNNING CLOCK

0:00 – 6:00
BOTH ATHLETES WILL FIND A 5RM OVERHEAD SQUAT

6:00 – 12:00
BOTH ATHLETES WILL FIND A 3RM BENCH PRESS

12:00 – 18:00
BOTH ATHLETES WILL FIND A 1RM CLEAN & JERK

WORKOUT FLOW:
ALL WEIGHTS AND BARBELLS WILL START STACKED UP AT THE END OF THE LANE. AT THE BUZZER BOTH ATHLETES WILL START THE PROCESS OF FINDING A 5RM OVERHEAD SQUAT TAKEN FROM THE RIG. SO LONG AS THE SET HAS STARTED THE LIFT WILL COUNT (IF SUCCESSFUL) IF IT GOES OVER THE 6:00 MARK. AT THE 6:00 BOTH ATHLETES WILL MOVE ONTO FINDING THEIR 3RM BENCH PRESS. ATHLETES MUST NOT START THEIR BENCH ATTEMPTS UNTIL THE 6:00 MARK. HOWEVER IF YOU FINISH YOUR OHS BEFORE THE TIME ATHLETES CAN START SETTING UP THEIR BENCH AND LOADING THE BAR. AT THE 12:00 MARK ATHLETES WILL THEN MOVE TO THEIR FINAL LIFTING PIECE AND FIND A 1RM CLEAN & JERK. THIS IS A 4 PART SCORED EVENT.

PART A) TOTAL LOAD FOR OHS

PART B) TOTAL LOAD FOR BENCH

PART C) TOTAL LOAD FOR C & J

PART D) TOTAL LOAD OVER ALL 3 LIFTS

CAP CROWN TOTAL

FOR LOAD, 4 PART SCORED EVENT

ON A 18:00 MINUTE RUNNING CLOCK

0:00 – 6:00
BOTH ATHLETES WILL FIND A 5RM OVERHEAD SQUAT

6:00 – 12:00
BOTH ATHLETES WILL FIND A 3RM BENCH PRESS

12:00 – 18:00
BOTH ATHLETES WILL FIND A 1RM CLEAN & JERK

WORKOUT FLOW:
ALL WEIGHTS AND BARBELLS WILL START STACKED UP AT THE END OF THE LANE. AT THE BUZZER BOTH ATHLETES WILL START THE PROCESS OF FINDING A 5RM OVERHEAD SQUAT TAKEN FROM THE RIG. SO LONG AS THE SET HAS STARTED THE LIFT WILL COUNT (IF SUCCESSFUL) IF IT GOES OVER THE 6:00 MARK. AT THE 6:00 BOTH ATHLETES WILL MOVE ONTO FINDING THEIR 3RM BENCH PRESS. ATHLETES MUST NOT START THEIR BENCH ATTEMPTS UNTIL THE 6:00 MARK. HOWEVER IF YOU FINISH YOUR OHS BEFORE THE TIME ATHLETES CAN START SETTING UP THEIR BENCH AND LOADING THE BAR. AT THE 12:00 MARK ATHLETES WILL THEN MOVE TO THEIR FINAL LIFTING PIECE AND FIND A 1RM CLEAN & JERK. THIS IS A 4 PART SCORED EVENT.

PART A) TOTAL LOAD FOR OHS

PART B) TOTAL LOAD FOR BENCH

PART C) TOTAL LOAD FOR C & J

PART D) TOTAL LOAD OVER ALL 3 LIFTS

CAP CROWN TOTAL

FOR LOAD, 4 PART SCORED EVENT

ON A 18:00 MINUTE RUNNING CLOCK

0:00 – 6:00
BOTH ATHLETES WILL FIND A 5RM OVERHEAD SQUAT

6:00 – 12:00
BOTH ATHLETES WILL FIND A 3RM BENCH PRESS

12:00 – 18:00
BOTH ATHLETES WILL FIND A 1RM CLEAN & JERK

WORKOUT FLOW:
ALL WEIGHTS AND BARBELLS WILL START STACKED UP AT THE END OF THE LANE. AT THE BUZZER BOTH ATHLETES WILL START THE PROCESS OF FINDING A 5RM OVERHEAD SQUAT TAKEN FROM THE RIG. SO LONG AS THE SET HAS STARTED THE LIFT WILL COUNT (IF SUCCESSFUL) IF IT GOES OVER THE 6:00 MARK. AT THE 6:00 BOTH ATHLETES WILL MOVE ONTO FINDING THEIR 3RM BENCH PRESS. ATHLETES MUST NOT START THEIR BENCH ATTEMPTS UNTIL THE 6:00 MARK. HOWEVER IF YOU FINISH YOUR OHS BEFORE THE TIME ATHLETES CAN START SETTING UP THEIR BENCH AND LOADING THE BAR. AT THE 12:00 MARK ATHLETES WILL THEN MOVE TO THEIR FINAL LIFTING PIECE AND FIND A 1RM CLEAN & JERK. THIS IS A 4 PART SCORED EVENT.

PART A) TOTAL LOAD FOR OHS

PART B) TOTAL LOAD FOR BENCH

PART C) TOTAL LOAD FOR C & J

PART D) TOTAL LOAD OVER ALL 3 LIFTS

CAP CROWN TOTAL

FOR LOAD, 4 PART SCORED EVENT

ON A 18:00 MINUTE RUNNING CLOCK

0:00 – 6:00
BOTH ATHLETES WILL FIND A 5RM OVERHEAD SQUAT

6:00 – 12:00
BOTH ATHLETES WILL FIND A 3RM BENCH PRESS

12:00 – 18:00
BOTH ATHLETES WILL FIND A 1RM CLEAN & JERK

WORKOUT FLOW:
ALL WEIGHTS AND BARBELLS WILL START STACKED UP AT THE END OF THE LANE. AT THE BUZZER BOTH ATHLETES WILL START THE PROCESS OF FINDING A 5RM OVERHEAD SQUAT TAKEN FROM THE RIG. SO LONG AS THE SET HAS STARTED THE LIFT WILL COUNT (IF SUCCESSFUL) IF IT GOES OVER THE 6:00 MARK. AT THE 6:00 BOTH ATHLETES WILL MOVE ONTO FINDING THEIR 3RM BENCH PRESS. ATHLETES MUST NOT START THEIR BENCH ATTEMPTS UNTIL THE 6:00 MARK. HOWEVER IF YOU FINISH YOUR OHS BEFORE THE TIME ATHLETES CAN START SETTING UP THEIR BENCH AND LOADING THE BAR. AT THE 12:00 MARK ATHLETES WILL THEN MOVE TO THEIR FINAL LIFTING PIECE AND FIND A 1RM CLEAN & JERK. THIS IS A 4 PART SCORED EVENT.

PART A) TOTAL LOAD FOR OHS

PART B) TOTAL LOAD FOR BENCH

PART C) TOTAL LOAD FOR C & J

PART D) TOTAL LOAD OVER ALL 3 LIFTS

“CROWN 2 PAIN”

FOR REPS – 12:00 AMRAP

16/12 CAL ROW TOGETHER
30 WALL BALLS 12/9
16 SYNC BOX JUMP OVER 24/20”
30 THRUSTERS 43/30

INTERMEDIATE
9/6 WALL BALL
40/25 THRUSTERS

BEGINNER
6/4 WALL BALL
BOX STEP OVER
30/20 THRUSTERS

WORKOUT FLOW:
BOTH ATHELTES WILL START ON THE ROWER WITH ARMS BEHIND BACK. AT THE BUZZER BOTH ATHLETES WILL COMPLETE THEIR ROW CALORIES (THIS DOESN’T NEED TO BE SYNC HOWEVER IF AN ATHLETE FINISHES BEFORE THEIR PARTNER THEY MUST WAIT ON THE ROWER FOR THEIR PARTNER TO FINISH ALL THEIR CALORIES). THEY WILL THEN BOTH PROCEED TO THE WALL AND COMPLETE 30 WALL BALLS SPLIT HOWEVER THEY WISH. THEY WILL THEN MOVE TO THE BOX AND PERFORM ALL 16 REPS SYNC. THIS MEANS TOP OF THE BOX TOGETHER AND BOTTOM OF THE BOX TOGETHER. ONCE FINISHED THEY WILL MOVE TO THE BARBELL AND COMPLETE REQUIRED THRUSTER REPS SPLIT HOWEVER THEY WOULD LIKE. IF ATHLETE A FINISHES THEIR THRUSTERS FIRST THEY MAY MOVE TO THE ROWERS AND TURN THEM ON OR SIT ON THE ROWER BUT MUST NOT START ROWING UNTIL ATHLETE B IS ON THE ROWER ALSO. CONTINUE THIS FOR 12:00 MINUTES.

“GYMSNACTICS”

FOR TIME – 18:00 CAP

21 SYNC ALT DB CLEANS 22.5/15
21 TOES 2 BAR
3 SYNC WALL WALKS
50 DRAG ROPE DUBS
21 SYNC DB OH STEP LUNGE
15 HANDSTAND PUSH UPS
3 SYNC WALL WALKS
50 DRAG ROPE DUBS
21 SYNC DB SHOULDER 2 OVERHEAD
9 LEGLESS ROPE CLIMBS
3 SYNC WALL WALKS
50 DRAG ROPE DUBS
21 SYNC DB FRONT SQUATS
6 RING MUSCLE UPS
3 SYNC WALL WALKS
50 DRAG ROPE DUBS
21 SYNC ALT DB SNATCH
3 HANDSTAND WALK OBSTACLE LAPS (4M)
3 SYNC WALL WALKS
50 DRAG ROPE DUBS

INTERMEDIATE:
20/12.5 DB
TOES 2 RINGS
SPEED ROPE DUBS
HSPU WITH ABMAT
ROPE CLIMBS
BAR MUSCLE UPS
HANDSTAND WALK LAPS (4M IN MIN 2M LOTS)

BEGINNER:
15/10 DB
KNEE RAISES
SCALED WALL WALKS
DRAG ROPE SINGLE SKIPS
HSPU WITH ABMAT & 10KG PLATE OR 30 HAND RELEASE PUSH UPS
ROPE CLIMBS OR 16 JIMMIES
PULL UPS
HANDSTAND WALK LAPS (4M WITH NO MINIMUM WORK) OR 6 WHEEL BARROW LAPS (4M LOTS)

WORKOUT FLOW:
BOTH ATHLETES WILL BEGIN ON THE WALL. AT THE BUZZER THEY WILL MOVE TO THE DB AND COMPLETE REQUIRED REPS OF THE SYNCHRO ALT DB CLEANS. THEY WILL THEN MOVE TO THE TOES 2 BAR AND SPLIT REPS AS DESIRED. THEY MUST THEN COMPLETE 3 SYNCHRO WALL WALKS BEFORE MOVING TO THE SKIPPING WHICH THEY CAN SPLIT HOWEVER THEY LIKE. THEY WILL CONTINUE THIS THROUGHOUT THE WORKOUT UNTIL ALL REPS ARE COMPLETED FOR TIME OR THEY ARE NO LONGER ABLE TO COMPLETE THE SKILL AND GET CAPPED. ALL DB MOVEMENTS & WALL WALKS ARE SYNCHRO WHILE ALL THE GYMNASTICS & SKIPPING CAN BE SPLIT HOWEVER THE ATHLETES SEE FIT. ANY REPS NOT COMPLETED AT THE 18:00 MARK WILL GET ADDED ON AS SECONDS. TIE BREAK TIME AFTER FIRST SET OF SKIPS IS COMPLETED.