CFE In House Throw Down 2018
About This Competition
Annual In House Throw Down and CFE's 7 year anniversary! This is for CFE members only.
Partner Style Comp: Teams of 2. Workouts will be designed for any team of 2. Co-Ed or Same Sex.
Prizes will be awarded to the Top 3 Teams
We want EVERYONE to participant in this fun Throw Down! Last year was a ton of fun, epic team names, and outfits to go with it!
**All proceeds go directly back to the gym***
Registrations will include a Throw Down T-Shirt for each person
$80 per team. Must register by June 1st to get a shirt!
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| # | Athlete | Points |
|---|---|---|
| 1 | We’re not too old for this shit | 20 |
| 2 | Forging Elite Fatness | 24 |
| 3 | WOD did we get into? | 26 |
| 4 | Two in the box, One in the Chalk | 27 |
| 5 | Eleventh Hour | 28 |
Workouts
Workout No.3: “BPA Free”
4 Rounds for Time (10 min cap):
30 Partner Medicine Ball Sit Ups 20/14lbs
15 Partner Deadlifts 355/245lbs
Bonus:
With remaining time Max Rep Toes to Bar
Details
Partner Medicine Ball Sit Ups:
* Athlete will be on opposite sides of a box set up 30” apart, 20” tall.
* Athlete will begin the repetition by bringing a medicine ball behind the head, sitting up and tossing it to their partner for 1 repetition.
* Athletes may sit up then toss, or toss as they sit up.
* Athletes may use an AbMat.
* Co-Ed Teams will use a 14lb medicine ball.
* Each Athlete will complete 15 repitions for 30 total each round.
Partner Deadlifts:
* Two Athletes will use one barbell to deadlift.
* Athlete may use any grip variation and hand placement needed.
* No straps will be allowed.
* Mens side will be loaded with 3 45lb plates + 1 15lb plate.
* Womens side will be loaded with 2 45lb plates + 1 15lb plate.
* This is a standard deadlift with the repition finishing when both athletes have their shoulders behind the barbell and standing upright with knees and hips extended.
Toes To Bar:
* This is a bonus, and not required to complete to get a score for the workout.
* Each Toes to Bar Repitition will be 1 second off the teams score
* Athlete will start from a hanging position with arms straight.
* Athlete will bring their feet behind the plane of the pull up rig, and touch their feet at the same time to the pull up bar for 1 repitition.
* One Athlete will work at a time.
*Workout Score: Time (1 Second added for every rep short, 1 second taken away for every T2B repition)
Workout No.2: “It’s Organic”
Complete with a running clock for max reps:
0:00 to 3:00:
Max Rep Box Step Ups 20” 50/35lbs
(Athlete not working hold a dumbbell in the Front Rack 50/35lbs)
3:00 to 3:30:
Transition / Rest
3:30 to 7:30:
Max Calorie Row
(Athlete not working hold a dumbbell in the Front Rack 50/35lbs)
7:30 to 8:00:
Transition / Rest
8:00 to 11:00:
Burpee Box Jumps 20”
(Athlete not working hold a dumbbell in the Front Rack 50/35lbs)
Details
Dumbbell Box Step Ups:
* Athletes may rotate as needed.
* Athlete will hold one dumbbell however, and step up onto the top of a box.
* Athlete not working on the dumbbell step ups, will hold another dumbbell in the front rack. Athlete will hold onto each head of the dumbbell on their chest in a front rack position. Athlete must hold the dumbbell in order for repetitions to be counted.
* Once two feet are on the top of the box, the Athlete is standing tall, under control, with the dumbbell, AND the other athlete has held their dumbbell in the front rack the entire time, 1 repetition will be counted.
Row:
* Athletes may rotate as needed.
* Athlete not working on the row, will hold another dumbbell in the front rack. Athlete will hold onto each head of the dumbbell on their chest in a front rack position. Athlete must hold the dumbbell in order for calories to be counted.
Burpee Box Jumps:
* Athletes may rotate as needed.
* Athlete not working on the burpee box jumps, will hold another dumbbell in the front rack. Athlete will hold onto each head of the dumbbell on their chest in a front rack position. Athlete must hold the dumbbell in order for repetitions to be counted.
* Athlete will start the repetition standing tall, touch their chest to the ground (burpee), and jump (or step up) onto the top of the box. Once the Athlete has two feet on top of the box, in control, standing tall, AND the other athlete has held their dumbbell in the front rack the entire time, 1 repetition will be counted.
* Workout Score: Reps DMB Step Ups + Cals + Reps Burpee Box Jumps
Workout No.1: “Multigrain”
Complete with a running clock for 3 scores:
0:00 to 10:00
Each Athlete will establish a 3rm Front Squat
10:00 to 12:00
Transition / Rest
12:00 to 18:00
AMRAP in 6:
6 25ft Shuttle Sprints
6* Power Cleans 95/65lbs
*Power Clean reps will increase by 2 each round
18:00 to 20:00
Transition / Rest
20:00 until Complete
Partner Mile run
Details
Front Squats:
* Athletes will use a rack.
* Athletes may go in any order and the weight on the barbell may go up or down.
* Unlimited number of attempts within the 10 minutes.
* Collars must be used.
* 45, 25, 15, 10, 5, and 2.5lb plates will be used.
* Score: Athlete 1 3RM + Athlete 2 3RM
AMRAP:
* One Athlete works at a time.
* Athletes may rotate as needed.
* No minimum work requirement.
* 2 Handed touch is required at the end of each 25ft Shuttle Sprint, even at the last rep when the Athlete runs to the barbell.
* Only completed shuttle sprints, including the 2 handed touch to complete the sprint, will be counted.
* Power Cleans are from the ground to the Athletes shoulder in one motion.
* Power Cleans repetitions increase by 2 each round, Shuttle Sprints remain at 6 the entire workout.
* Co-Ed teams will have 2 barbells.
* Score: Reps
Run:
* Athletes will run together holding a 9ft 4lb heavy rope the entire run.
* Teams may run, walk, jog etc, but must be holding the rope the entire time.
* Run route is 4 laps around the building.
* Run ends when both athletes run through the big bay door opening.
* Score: Time
Workout No.1: “Multigrain”
Complete with a running clock for 3 scores:
0:00 to 10:00
Each Athlete will establish a 3rm Front Squat
10:00 to 12:00
Transition / Rest
12:00 to 18:00
AMRAP in 6:
6 25ft Shuttle Sprints
6* Power Cleans 95/65lbs
*Power Clean reps will increase by 2 each round
18:00 to 20:00
Transition / Rest
20:00 until Complete
Partner Mile run
Details
Front Squats:
* Athletes will use a rack.
* Athletes may go in any order and the weight on the barbell may go up or down.
* Unlimited number of attempts within the 10 minutes.
* Collars must be used.
* 45, 25, 15, 10, 5, and 2.5lb plates will be used.
* Score: Athlete 1 3RM + Athlete 2 3RM
AMRAP:
* One Athlete works at a time.
* Athletes may rotate as needed.
* No minimum work requirement.
* 2 Handed touch is required at the end of each 25ft Shuttle Sprint, even at the last rep when the Athlete runs to the barbell.
* Only completed shuttle sprints, including the 2 handed touch to complete the sprint, will be counted.
* Power Cleans are from the ground to the Athletes shoulder in one motion.
* Power Cleans repetitions increase by 2 each round, Shuttle Sprints remain at 6 the entire workout.
* Co-Ed teams will have 2 barbells.
* Score: Reps
Run:
* Athletes will run together holding a 9ft 4lb heavy rope the entire run.
* Teams may run, walk, jog etc, but must be holding the rope the entire time.
* Run route is 4 laps around the building.
* Run ends when both athletes run through the big bay door opening.
* Score: Time
Workout No.1: “Multigrain”
Complete with a running clock for 3 scores:
0:00 to 10:00
Each Athlete will establish a 3rm Front Squat
10:00 to 12:00
Transition / Rest
12:00 to 18:00
AMRAP in 6:
6 25ft Shuttle Sprints
6* Power Cleans 95/65lbs
*Power Clean reps will increase by 2 each round
18:00 to 20:00
Transition / Rest
20:00 until Complete
Partner Mile run
Details
Front Squats:
* Athletes will use a rack.
* Athletes may go in any order and the weight on the barbell may go up or down.
* Unlimited number of attempts within the 10 minutes.
* Collars must be used.
* 45, 25, 15, 10, 5, and 2.5lb plates will be used.
* Score: Athlete 1 3RM + Athlete 2 3RM
AMRAP:
* One Athlete works at a time.
* Athletes may rotate as needed.
* No minimum work requirement.
* 2 Handed touch is required at the end of each 25ft Shuttle Sprint, even at the last rep when the Athlete runs to the barbell.
* Only completed shuttle sprints, including the 2 handed touch to complete the sprint, will be counted.
* Power Cleans are from the ground to the Athletes shoulder in one motion.
* Power Cleans repetitions increase by 2 each round, Shuttle Sprints remain at 6 the entire workout.
* Co-Ed teams will have 2 barbells.
* Score: Reps
Run:
* Athletes will run together holding a 9ft 4lb heavy rope the entire run.
* Teams may run, walk, jog etc, but must be holding the rope the entire time.
* Run route is 4 laps around the building.
* Run ends when both athletes run through the big bay door opening.
* Score: Time
Media
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Event Details
Closes: Jun 22, 2018
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