CAP CROWN Throwdown

#	Athlete	Points
1	85 Hustlers	14
2	Legs Eleven	17
3	Yeah the Mums	22
4	Average Fros	30
5	Should Have Scaled	35

#	Athlete	Points
1	2 Clean Jerks	12
2	OSMF	14
3	Team TFB	22

#	Athlete	Points
1	WOD THE F	24
2	Dirty Bulk	32
3	Heavyweights	33
4	All Chalk No Action	39
5	APEX	44

#	Athlete	Points
1	Liftin Hevir	13
2	Team Tickle	17
3	Ched Narlie powerlifters	17

#	Athlete	Points
1	Can’t CrossFit, Can Breed	22
2	Gossip Girls	25
3	Good Vibes and Thick Thighs	31
4	Shortys	33
5	Sweet treats	38

#	Athlete	Points
1	Bundyfit Masters	10
2	Should be in Masters	14

2 part score

Part A: Time (9:00 cap)

1-10 reps
Sync power cleans
Sync burpee over equipment

Athletes will have a BB and a set of DB’s.

Part B: Load (5:00 cap)

Find a max load for complex
1 x power clean
2 x front rack lunges
1 x shoulder 2 over head

ADVANCED =
45/30 BB & 22.5/15 DB’S

INTERMEDIATE =
35/25 BB & 17.5/12.5 DB’S

BEGINNER =
30/20 BB & 15/10 DB’S

WORKOUT FLOW:
At the buzzer both athletes will move onto the floor one grabbing the BB and one grabbing the DB’s. They will both complete 1 sync power clean and then 1 sync burpee and jump over the weights they are using. They will then complete 2 sync power cleans & 2 sync burpees over weights and so on until they get to 10 sync power cleans & 10 sync burpees over the weights. Score is time completed or if capped each rep NOT completed will be added as a second to the score. Athletes can choose to stay on the one piece of equipment for the entire workout or can swap as they like. At the 9:00 mark they will start their complex with both athletes finding a max load for the above complex. The power clean must be taken from the floor, athletes MUST forward step their lunges and knee MUST make contact with the floor for the reps to count. Any form of shoulder to overhead is accepted (shoulder press, push press, push jerk or split jerk).

2 part score

Part A: Time (9:00 cap)

1-10 reps
Sync power cleans
Sync burpee over equipment

Athletes will have a BB and a set of DB’s.

Part B: Load (5:00 cap)

Find a max load for complex
1 x power clean
2 x front rack lunges
1 x shoulder 2 over head

ADVANCED =
45/30 BB & 22.5/15 DB’S

INTERMEDIATE =
35/25 BB & 17.5/12.5 DB’S

BEGINNER =
30/20 BB & 15/10 DB’S

WORKOUT FLOW:
At the buzzer both athletes will move onto the floor one grabbing the BB and one grabbing the DB’s. They will both complete 1 sync power clean and then 1 sync burpee and jump over the weights they are using. They will then complete 2 sync power cleans & 2 sync burpees over weights and so on until they get to 10 sync power cleans & 10 sync burpees over the weights. Score is time completed or if capped each rep NOT completed will be added as a second to the score. Athletes can choose to stay on the one piece of equipment for the entire workout or can swap as they like. At the 9:00 mark they will start their complex with both athletes finding a max load for the above complex. The power clean must be taken from the floor, athletes MUST forward step their lunges and knee MUST make contact with the floor for the reps to count. Any form of shoulder to overhead is accepted (shoulder press, push press, push jerk or split jerk).

2 part score.

Part A) for total reps.

0:00 – 1:30
Partner A
12/8 echo
8 dual KB thrusters
Max sandbag cleans

1:30 – 3:00
Partner B
12/8 echo
8 dual KB thrusters
Max sandbag cleans

1:00 rest

X 4 rounds.

Part B) for total reps

15:00 – 17:00
Max handstand walk meters
(one person must complete a full 4m before swapping)

ADVANCED
24/16 KB
150/100LB SANDBAG
2M MINIMUM HSW

INTERMEDIATE
16/12 KB
150/100LB SANDBAG
1M MINIMUM HSW

BEGINNER
12/8 KB
100/55LB SANDBAG
NO MINIMUM HSW

ANY DIVISION CAN SUB HSW FOR WALL WALKS IF NEEDED BUT WILL GET SCORED LOWER THAN THOSE TEAMS DOING HSW.

Workout Flow:
Both athletes will start on the wall. At the buzzer athlete A will move to sandbag and pick it up while athlete B starts on the bike. After completing the bike cals athlete B will move to the KB’s and complete thruster reps. After thruster reps are completed athlete A will drop sandbag move to the bike and reset the cals and athlete B will start completing as many sandbag cleans over the shoulder until the 1:30 mark. At 1:30 athlete B will pick up sandbag and hold while athlete A now follows the same form until the 3:00 mark. You now both get 1:00 rest before repeating this another 3 times. Score is total sandbag cleans from both athletes over the 4 rounds.
At the 15:00 mark both athletes will move straight into part B and accumulate max handstand walk metres in 2 mins. All divisions have the option to scale to wall walks if needed BUT will score lower than any team performing HSW. Both athletes must choose one or the other.

2 part score.

Part A) for total reps.

0:00 – 1:30
Partner A
12/8 echo
8 dual KB thrusters
Max sandbag cleans

1:30 – 3:00
Partner B
12/8 echo
8 dual KB thrusters
Max sandbag cleans

1:00 rest

X 4 rounds.

Part B) for total reps

15:00 – 17:00
Max handstand walk meters
(one person must complete a full 4m before swapping)

ADVANCED
24/16 KB
150/100LB SANDBAG
2M MINIMUM HSW

INTERMEDIATE
16/12 KB
150/100LB SANDBAG
1M MINIMUM HSW

BEGINNER
12/8 KB
100/55LB SANDBAG
NO MINIMUM HSW

ANY DIVISION CAN SUB HSW FOR WALL WALKS IF NEEDED BUT WILL GET SCORED LOWER THAN THOSE TEAMS DOING HSW.

Workout Flow:
Both athletes will start on the wall. At the buzzer athlete A will move to sandbag and pick it up while athlete B starts on the bike. After completing the bike cals athlete B will move to the KB’s and complete thruster reps. After thruster reps are completed athlete A will drop sandbag move to the bike and reset the cals and athlete B will start completing as many sandbag cleans over the shoulder until the 1:30 mark. At 1:30 athlete B will pick up sandbag and hold while athlete A now follows the same form until the 3:00 mark. You now both get 1:00 rest before repeating this another 3 times. Score is total sandbag cleans from both athletes over the 4 rounds.
At the 15:00 mark both athletes will move straight into part B and accumulate max handstand walk metres in 2 mins. All divisions have the option to scale to wall walks if needed BUT will score lower than any team performing HSW. Both athletes must choose one or the other.

4 part score – each for reps.
3:00 work – 1:00 rest x 4

Part A)
18 snatches weight 1
15 sync box jump overs
- max toes 2 bars

Part B)
14 snatches weight 2
13 sync box jump overs
- max handstand push ups

Part C)
10 snatches weight 3
11 sync box jump overs
- max bar muscle ups

Part D)
6 snatches weight 4
9 sync box jump overs
- max alternating pistols

ADVANCED =
W1) 40/30
W2) 55/40
W3) 65/50
W4) 80/60
24/20” TOTAL BJO

INTERMEDIATE =
W1) 35/25
W2) 45/30
W3) 55/35
W4) 60/45
24/20” BOX JUMP OVERS
TOES TO BAR
ABMAT HSPU
C2B PULL UPS
PISTOLS

BEGINNER =
W1) 30/20
W2) 35/25
W3) 40/30
W4) 50/35
24/20” BOX STEP OVERS
KNEE RAISES
ABMAT & 10KG PLATE HSPU OR 2 X HR PUSH UPS
PULL UPS OR 2 X RING ROWS
PISTOLS

Workout flow:
At the buzzer both athletes will move to the BB and complete snatch reps at weight 1. These can be shared however you see fit. Once completed both athletes will move to the boxes and complete required amount of sync box jump reps. Total BJO must be on each side of the box together, BJO & BSO must be on each side of the box as well as on top of box together. Once completed athletes will spend the remainder of the 3:00 accumulating max gymnastics reps sharing how they see fit. At the 3:00 mark athletes will get 1:00 rest to change their BB to the next snatch weight and this will be repeated over the 4 rounds. Score is total gymnastics reps completed at each round. There will be a tie break time at completion of snatches or how many snatches were completed at cap. Snatches can be either power or squat.