Skaha Beach Throwdown/ Okanagan Valley Throwdown

Elite & Intermediate Trios

400m Out and Back Partner Carry
90 Thrusters
30 Rope Climbs 

Scaled Trio

400m Out and Back Partner Carry
90 Thrusters  
15 Rope Climbs

Workout Description:
The workout begins with all 3 athletes standing on the starting mat just in front of the pull-up rig Point A. Athletes will then all as a group run 400m out and back while carrying one of their teammates, one teammate must always be off the ground. After making it to the thruster platform (Point B). Athletes must perform 90 thrusters but the bar must not touch the ground during an exchange. After completing the thrusters athletes will run back to Point A and perform rope climbs to finish.

Movement Standards

Rope Climb:
• The athlete ascends the rope until they can touch the crossbeam.
• There must clearly be physical contact with the beam at the top.
• Jumping up on each ascent is permitted.
• Athletes must show control as they descend. NO dropping from the top of the rope

Partner Carry:
Athletes must keep one athlete off the ground during the 400m relay until in a designated spot marked by the event staff and judges. You may carry your teammate in any way you like but must be off the ground during the run.

Thruster:
• This is a standard thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. The bar must start from the ground. No racks allowed.
• At the bottom of the thruster the hip crease must clearly pass below the knee.
• A squat clean into the thruster is permitted on the first rep.
• At the top of the thruster, the barbell must come to a full lockout overhead with the knees, hips, and arms fully extended and the bar directly over the middle of the athlete’s body.

*TRIOS ONLY* The bar must be handed from athlete to athlete without touching the ground.

Individual 

Rope Climbs
50m Sandbag Carry (out)
9 Thrusters
50m Sandbag Carry (Back)

Into

Rope Climbs
50m Sandbag Carry
15 Thrusters
50m Sandbag Carry

Into

Rope Climbs
50m Sandbag Carry
21 Thrusters
50m Sandbag Carry

For this workout, each athlete will start at the first platform Point A and move to the second platform - Point B.  The workout begins with the athlete standing on the starting mat just in front of the pull-up rig => Point A. The athlete(s) will perform the rope climbs then pick up the sandbag and run 50m to Point B where they will complete the thrusters at their designated weight.  The athlete will then pick up the sandbag and run it back to Point A.  The athlete will then perform the 2nd round rope climbs, pick up the sandbag and run 50m to Point B and perform  the 2nd round thrusters at their designated weight. The athlete will pick up the sandbag, run it back to Point A and start on the last set of  rope climbs they will then pick up the sandbag run it to Point B finish the last thrusters. The athlete will pick up the sandbag and run back to Point A to finish. Time will be clocked when the sandbag has hit the floor in the starting position.

Rope Climb:
• The athlete ascends the rope until they can touch the crossbeam.
• There must clearly be physical contact with the beam at the top.
• Jumping up on each ascent is permitted.
• Athletes must show control as they descend. NO dropping from the top of the rope.

Thruster:
• This is a standard thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. The bar must start from the ground. No racks allowed.
• At the bottom of the thruster the hip crease must clearly pass below the knee.
• A squat clean into the thruster is permitted on the first rep.
• At the top of the thruster, the barbell must come to a full lockout overhead with the knees, hips, and arms fully extended and the bar directly over the middle of the athlete’s body.

ELITE
27-21-15-9
Cal Row
HSPU

Intermediate & Master Individuals
21-15-9-3
Cal Row
HSPU

Scaled Individuals
27-21-15-9
Cal Row
Double Dumbbell Push Press 35/25

Time Cap 15 min

Workout Description:
The workout begins with the athlete on the rower. The athlete will row then move to the designated area and perform handstand push-ups (DB Press). Then return to the rower to complete the subsequent rounds.
For every rep incomplete at the time cap, 1 sec is added to the time cap.

Movement Standards:
Handstand Pushups
• Every repetition of the handstand push-up begins and ends at the top of the handstand with the arms fully locked out, the heels in contact with the wall, the hips open, and the body in line with the arms.
• At the top of the rep, the feet must be in contact with the wall.
• The palm of the hands must remain inside the pre-marked box on the ground through the entire repetition. • At the bottom of the rep, the athlete’s head must make contact with the ground.
• The feet do not need to remain in contact with the wall for the entire movement.
Row:
• Any damper setting is allowed and can be adjusted during the event Athlete is not allowed the touch display screen at any time. Their judge will ensure the rower display is turned on and set to zero before the start of the event.

Elite & Intermediate Trios

Cal Row
Handstand Pushup

Scaled Trios

Cal Row
Double Dumbbell Push Press

Time cap 15min

Workout Description:
The workout begins with one athlete on the rower and one at the rig, and the other ready to relieve athlete #1 or #2. Athlete #3 may tag out any other athlete at any time. The score is total calories and total handstand pushups (push press) completed in 12 min.

Movement Standards:

Handstand Pushups
• Every repetition of the handstand push-up begins and ends at the top of the handstand with the arms fully locked out, the heels in contact with the wall, the hips open, and the body in line with the arms.
• At the top of the rep, the feet must be in contact with the wall.
• The palm of the hands must remain inside the pre-marked box on the ground through the entire repetition. • At the bottom of the rep, the athlete’s head must make contact with the ground.
• The feet do not need to remain in contact with the wall for the entire movement.
Row:
• Any damper setting is allowed and can be adjusted during the event Athlete is not allowed the touch display screen at any time. Their judge will ensure the rower display is turned on and set to zero before the start of the event.

LOCATION PLAY WINERY 

Part B 

1 Snatch + 1 OHS

Starts when the athlete finished Part A - with the remaining time they complete their heaviest Overhead Snatch  & Overhead Squat.

Movement Standards:

Snatch:
• The athlete must bring the bar from the ground to the overhead position in one smooth motion.
• At the top, the arms, hips, and knees must be fully locked out with the bar directly over the middle of the athlete’s body and the feet in line under the body. No part of the body other than the feet may touch the ground during the execution of the lift. A muscle snatch, a power snatch, a squat snatch, or a split snatch may be used.

Overhead Squat:
• The snatch must be completed and stood up for a completed rep before going into the overhead squat
• hips must pass below parallel for the rep to count.
• At the top of each rep the knees, and hips are fully extended with the bar overhead.

LOCATION PLAY WINERY 

Part A

Part A -100 Points

50/35 Cal Bike

Time Cap 10 min

Workout Description:

The workout begins with the athlete on the assault bike.  Athlete with complete prescribed calories for time.  After completing the bike the athlete will have until the time cap to complete Part B.

Movement Standards:

Bike: On the call of 3,2,1 Go athletes will begin biking until the designated calories are complete. The athlete must remain on the bike until it reads the assigned calories.

LOCATION PLAY WINERY 

PART A

120/90 Cal Bike

Time Cap 12 min

The workout begins with the athlete on the assault bike.  Athletes will complete prescribed calories for time.  After completing the bike the athletes will have untill the time cap to complete Part B.

Movement Standards:

Bike: On the call of 3,2,1 Go athletes will begin biking until the designated calories are complete. Members of the Trio must switch at least 1 x per member. The final athlete must remain on the bike until it reads the assigned calories.

LOCATION PLAY WINERY 

Part B

1 Snatch + 1 OHS

Athletes have until the time cap to complete 1 lift per member of the trio.

Score is the total of all athletes successfully completed lifts.

Movement Standards:

Snatch:
• The athlete must bring the bar from the ground to the overhead position in one smooth motion.
• At the top, the arms, hips, and knees must be fully locked out with the bar directly over the middle of the athlete’s body and the feet in line under the body. No part of the body other than the feet may touch the ground during the execution of the lift. A muscle snatch, a power snatch, a squat snatch, or a split snatch may be used.

Overhead Squat
• The snatch must be completed and stood up for a completed rep before going into the overhead squat
• hips must pass below parallel for the rep to count.
• At the top of each rep the knees, and hips are fully extended with the bar overhead.

Elite

5 Rounds 

3 Muscle-Ups
5 Power Cleans
7 Burpees Over the Bar

Intermediate & Masters

5 Rounds

6 Chest to Bar pull-ups
5 Power Cleans
7 Burpees Over the Bar

Scaled 

5 Rounds

6 Pull-Ups
5 Power Cleans 115/75
7 Burpees Over the Bar

Workout Description:
The workout begins with the athlete below the pull-up bar. The athlete will then perform bar muscle-ups (pull-ups), then move to the second designated area to perform power cleans and bar over burpees.

Movement Standards:

Muscle Up:
The movement begins with the athlete’s feet off of the ground, hanging with straight arms, and the hips fully
open. The movement ends with the athlete supported above the bar with the elbows fully locked. A kipping muscle-up is allowed, but the heels may not elevate above the height of the bar. Swings or rolls to support are not permitted.

Chest to Bar Pull Up:

The movement begins with the athlete’s feet off of the ground, hanging with straight arms, and the hips fully open, from the pull-up bar. The movement ends when the athlete's chest clearly contacts the pull-up bar below
the clavicle.

Pull Up:
The movement begins with the athlete’s feet off of the ground, hanging with straight arms, and the hips fully
open, from the pull-up bar. The movement ends when the athlete's chin is clearly above the height of the bar.

Clean:  
The movement begins with the barbell on the floor. The movement ends with the athlete in a standing position with the knees, hips, and arms fully extended, and the bar directly over the middle of the body. During each repetition, the athlete must receive the bar in the front rack position but passing through a full depth squat is not necessary.

Barbell over Burpee:
You may choose to step back and step towards the bar, but there must be a 2-foot take-off over the barbell. Scaled and Masters athletes may choose to step over the bar, however. The thigh and chest must make contact on the ground at the bottom of each repetition. The athletes head must not be over the barbell. The repetition is scored when both feet land on the opposite side of the barbell.

Elite Trios

AMRAP

3 Muscle-Ups
5 Power Cleans
7 Burpees Over the Bar

Intermediate Trios

AMRAP

3 Chest to Bar Pull ups
5 Power Cleans

7 Burpees Over the Bar

Scaled Trios

AMRAP

5 Pull-ups
5 Power Cleans
5 Burpees Over the Bar

12 min time cap.

Workout Description:
The workout begins with the athlete below the pull-up bar. The athlete will then perform bar muscle-ups (pull-ups), then move to the second designated area to perform power cleans and then bar over burpees. Athletes will switch out after completing one full round.

Movement Standards

Muscle Up:
The movement begins with the athlete’s feet off of the ground, hanging with straight arms, and the hips fully open. The movement ends with the athlete supported above the bar with the elbows fully locked. A kipping muscle-up is allowed, but the heels may not elevate above the height of the Bar. Swings or rolls to support are not permitted.

Chest to Bar Pull Up:
The movement begins with the athlete’s feet off of the ground, hanging with straight arms, and the hips fully open, from the pull up bar. The movement ends when the athlete's chest clearly contacts the pull up bar below the clavicle.

Pull Up:
The movement begins with the athlete’s feet off of the ground, hanging with straight arms, and the hips fully open, from the pull up bar. The movement ends when the athlete's chin is clearly above the height of the bar.

Clean & Jerk:
The movement begins with the barbell on the floor. The movement ends with the athlete in a standing position with the knees, hips and arms fully extended, and the bar directly over the middle of the body. During each repetition, the athlete must receive the bar in the front rack position but passing through a full depth squat is not necessary.

Barbell over Burpee
You may choose to step back, and step towards the bar, but there must be a 2-foot take off over the barbell. Scaled and Masters athletes may choose to step over the bar however. The thigh and chest must make contact on the ground at the bottom of each repetition. The athletes head must not be over the barbell. The repetition is scored when both feet land on the opposite side of the barbell.
ell.

Elite
150 D/U
50 TTB
25m Back Rack Lunge 115/85
25mt Front Rack Lunge
25m OH Lunge

Intermediate, Masters
100 D/U
30 TTB
25m Back Rack Lunge 95/65
25m Front Rack Lunge
25 m OH Lun

Scaled Individuals
100 D/U or 200 Single Under
50 Knees-ups
25m Back Rack Lunge 75/55
25 m Front Rack Lunge
25m OH Lunge

The workout begins with the athlete standing on starting mat under the rig, athlete will then complete the skipping segment. The athlete will then complete TTB (Knee Ups).  After completing the TTB  (knee Ups) the athlete will clean the bar, rack it on their back and start a 25m lunge to the designated mat. The athlete will then front rack the bar and lunge back to the designated start area. The athlete will finish the last leg with the bar in the overhead position and lunge to the finish.

Movement Standards:

Toes to Bar:

• Athletes must start from a full hang with arms fully extended and feet off the ground. At the top of the rep, both feet must come into contact with the bar at the same time between the hands.  At the bottom of the rep, both feet must clearly come behind the vertical plane of the bar and rest of the athlete’s body.

Hanging Leg Raises: 

• The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar, not out front. The heels must be elevated to clearly cross the horizontal plane of the crease of the hips. Legs can be straight or bent if the movement standards are met.

Back Rack Walking Lunge:

• The bar must remain in back rack position while lunging.   The back knee must clearly make contact with the ground. • Stepping through the lunge is allowed if the movement requirements are met. Full extension of the knee and hip is required at the top of each rep. 

Front Rack Walking Lunge: 

• The bar must remain in front rack position while lunging.  The back knee must clearly make contact with the ground. • Stepping through the lunge is allowed if the movement requirements are met.  Full extension of the knee and hip is required at the top of each rep. 

Overhead Walking Lunge: 

• The bar must remain in the overhead position while lunging. They cannot pass below the head.    The back knee must clearly make contact with the ground.  Stepping through the lunge is allowed as long as the movement requirements are met. Full extension of the knee and hip is required at the top of each rep. 

Elite
300 D/U
75vTTB
50m Back Rack Lunge 115/85
50mt Front Rack Lunge
50m OH Lunge

Intermediate, Masters
300 D/U75 TTB
50m Back Rack Lunge 95/65
50m Front Rack Lunge
50 m OH Lunge

Scaled Individuals

150 D/U or 300 Single Under
75 Knees-ups

50m Back Rack Lunge 75/55
50m Front Rack Lunge
50m OH Lunge

The workout begins with one of the three athletes standing on starting mat, athletes will then accumulate  D/U  (S/U) partners may switch out at any time. Then 2 Athletes will then begin chipping away at the synchronized TTB, while one athlete rests: note you may switch your partner at any time. After completing the Synchro TTB, They move to the beach lanes start area for the lunges.  Partner #1 racks the bar on their back and starts a 25m lunge to the designated mat then back to partner #2. Athlete #2 lunges with the bar in the front rack for 25m to the designated start area then back to partner #3. Then athlete #3 will finish the last leg with the bar in the overhead position and lunge to the designated mat and then back to finish.

Movement Standards:

Toes to Bar 

• Athletes must start from a full hang with arms fully extended and feet off the ground. At the top of the rep, both feet must come into contact with the bar at the same time between the hands.  At the bottom of the rep, both feet must clearly come behind the vertical plane of the bar and rest of the athlete’s body.

Hanging Leg Raises 

• The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar, not out front. The heels must be elevated to clearly cross the horizontal plane of the crease of the hips. Legs can be straight or bent if the movement standards are met.

Back Rack Walking Lunge 

• The bar must remain in back rack position while lunging.   The back knee must clearly make contact with the ground. • Stepping through the lunge is allowed if the movement requirements are met. Full extension of the knee and hip is required at the top of each rep. 

Front Rack Walking Lunge 

• The bar must remain in front rack position while lunging.  The back knee must clearly make contact with the ground. • Stepping through the lunge is allowed if the movement requirements are met.  Full extension of the knee and hip is required at the top of each rep. 

Overhead Walking Lunge 

• The bar must remain in the overhead position while lunging. They cannot pass below the head.    The back knee must clearly make contact with the ground.  Stepping through the lunge is allowed as long as the movement requirements are met. Full extension of the knee and hip is required at the top of each rep.