2023 Zootown Throwdown

12 min AMRAP

8 cal ski

8 axle bar deadlifts

8 toes to bar/hanging knee raises

Rx 195/135
Int. 155/105

Alternating partners for as many rounds and reps as possible.

3.2.1. GO:
Athlete One starts the AMRAP and completes the entire round. They must then tag the hand of Athlete Two to indicate the round is done and Athlete Two may begin.

Ski: Athletes may not touch the handles until the clock begins and/or tag from their partner. The calories need to be reset to 0 each time by the resting partner. Form is not judged - judges need to watch the monitor for 0 and 8 calories.

Axle Bar Deadlifts: Athletes must grip the bar with fingertips facing down, knuckles up top. Oppo grip is not allowed. Thumbs on the same side as fingers are allowed. Both sides of the weights on the bar must touch the ground. At the top of the deadlift the legs, knees & hips must be in full extension, with head and shoulders behind the bar. Bouncing the bar is not allowed.

Toes To Bar (Rx): Athletes begin by hanging from the pull-up bar with arms extended. The heels must be brought back behind the bar. Overhand, underhand, or mixed grips are all permitted. The rep is credited when both feet contact the bar between the hands at the same time. Any part of the feet may make contact with the bar.

Hanging Knee Raises (Int): The athlete must begin by hanging from the pull-up bar with arms extended. Heels must be brought back behind the bar. Overhand, underhand, or mixed grips are all permitted. The rep is credited when the athlete’s knees rise above the hips.

CHIPPER STYLE, TO BE SPLIT HOWEVER TEAMS DETERMINE

RX

80 WALLBALLS 30/20 10'/10'

40 BURPEE BOX OVERS 24"/20"

80 CHEST TO BAR PULLUPS 

40 GROUND TO OVERHEAD 155/105

80 HANDSTAND PUSHUPS

INTERMEDIATE

80 WALLBALLS 20/14 10'/9'

40 BURPEE BOX OVERS 24"/20"

80 PULLUPS

40 GROUND TO OVERHEAD 125/85

40 SCALED WALL WALKS

18 min time cap

Each partner must do at least one rep of each movement

During transitions, team members must tag each other.

Wall Balls: (Non-working partner standing behind working partner) Full depth at the bottom of the wall ball - hip crease below the knee. The center of the ball must hit the wall above the 10’ line (black line). Athletes must catch the ball at the end of their turn and hand the ball to their partner or set it on the floor - ghosting a wall ball will result in a NO REP.

Burpee Box Over: (Non-working partner standing close to the judge) The athlete must touch their chest to the ground on the burpee. They may choose to be lateral to or face the box. RX athletes must jump up on the box - full extension is not necessary, but both feet must touch the top of the box. Intermediates may step up. Rep counts when both feet reached the other side of the box. Stepping or jumping down is allowed.

Chest to Bar (Rx): (Non-working partner standing behind working partner) Athletes start at a full hang with no toes touching the ground or mat. Athlete touches chest to the bar below the collarbone in order for the rep to
count. Strict, kipping & butterfly allowed.

Pull Ups (Int): (Non-working partner standing behind working partner) Athletes must start at a complete hang with no toes touching the ground or mat. Then the athlete must get their chin over the pull-up bar. Strict, kipping and butterfly pull-ups are allowed.

Ground to Overhead: (Non-working partner standing in front of working athlete) Barbell starts on the ground. Athlete can Clean & Jerk, Clean & Push Press or Snatch. Rep counts when knees, hips and arms are fully locked out and the bar is overhead.
Handstand Push-Ups (Rx): (Non-working partner standing off the mat) The athlete may not have any extra mats under their head. May do strict or kipping handstands. Arms need to be locked out, both heels touching the wall and butt cannot be resting on the wall. At least part of both hands must touch the 30” wide tape line at all times.

Wall Walks (Int): (Non-working partner standing off the mat) The athlete must begin on their stomach and chest touching the floor and both hands in front of the tape line. From a pushup position, both feet reach the wall before hands move. Once feet are on the wall, the athlete walks both hands back behind the line (no part of the hands may touch the line). The rep is complete when both hands touch in front of the line before coming down to starting position.

Teams have 7 minutes to establish a max complex lift per partner of:

3 deadlifts

2 cleans (squat or power)

1 shoulder to overhead

7 min time cap

Within the 7 minute time cap, each partner will find a max weight of the complex.

Complex to be done unbroken.

3.2.1.Go:

Barbells will be empty to start. At the start, athletes may work together to load the barbell with a starting weight. Athletes will confirm to their judge the weight on the barbell before beginning their lift.

Athletes' hands must stay on the barbell at all times and may not rest the weight on the floor at any point during the complex. A re-grip with the weight resting on the floor is considered a no-rep.

Partners may both load and unload the weight as needed. Clips are required.
Deadlift: The athlete must have put hands over the top of the bar with knuckles facing forward. No oppo grip. Both sides of the barbell weights must touch the ground at the bottom of the deadlift. The deadlift is considered complete when knees and hips are fully extended.

Cleans: The athlete may do a power clean or a squat clean to catch the bar. They may not do a hang clean - the barbell weights must touch the floor each rep of the clean. The elbows should be in front of the bar at full extension at the top. The movement is complete when the knees and hips are fully extended.

Shoulder to Overhead: After the last clean the athlete can go directly to the shoulder to overhead with a strict press, push press or push jerk. The movement is considered complete when knees, hips and both arms are locked out and the bar is overhead with demonstrated control.

The lift must start before the time cap has ended but can finish after the time cap.

16/12 cal bike/row
16 synchro DB snatches (1 DB) 16/12 cal bike/row
16 synchro DB Devils Press (2 DBs) 16/12 cal bike/row
Max synchro DB thrusters (2 DBs) Rx 50/35
Int. 35/25

7 min AMRAP

Both partners will work at the same time. Both complete either 16 or 12 cals (one on the bike and one on the rower.) After completing their prescribed calories, they will move to the synchro DB movements and repeat for all three rounds.

3.2.1. GO:

Each partner will be on a rower or bike completing either 16cals (Men) or 12cals (Women). Both machines must have the monitor start at 0 each time they begin. Roll-over is not allowed. Hands will be off the handles at the start. Partners may switch machines or stay on the same machine each round.

Synchro DB snatches (synchro at the top): Both heads of the dumbbell touch the ground and come to full extension at the top. Rep counts when knees, hips and arm with the dumbbell are locked out with the bicep by the ear. Their other arm may not touch the other leg. *Rep counts when both partners are at full extension at the same time.*

Synchro DB devils press (synchro at the bottom): Athletes start with their chest on the ground between the dumbbells at the same time. Athletes may hop or step their feet forward. In one fluid movement, athletes pulls both dumbbells overhead with hips, legs & arms locked out. The dumbbells must continue in an upward motion from the beginning of the swing. A clean and jerk is not allowed. Dumbbells can be swung inside or outside the legs.*Rep counts when both partners complete full extension.*

Synchro DB thrusters (synchro at the top): Athletes may start with any movement, including a squat clean. At the bottom of every rep, the hip crease must be below the knee. At the top, the knees, hips and arms need to be completely locked out with the biceps by the ears. *Rep counts when both partners are at full extension at the same time.*