Watertown Throwdown 2023

Empty your tank

'Here you can take some of mine'

'thanks, now i have more and you have less'

*unknown*

RX:

• 3 AMRAP
  • 20 Cal Bike
  • 20 Synchro Alt DB HANG Snatch 50/35#
  • *max synchro burpee to plate in time remaining
    • 1:00 rest
• 4 AMRAP
  • 40 Cal Bike
  • 20 Synchro Alt DB HANG Clean and Jerk 50/35#
  • *max synchro burpee to plate in time remaining
    • 1:00 rest
• 5 AMRAP
  • 60 Cal Bike
  • 20 Synchro Alt DB HANG Snatch 50/35#
  • *max synchro burpee to plate in time remaining
    
    • 1:00 rest
• 6 AMRAP
  • 80 Cal Bike 
  • 20 Synchro Alt DB HANG Clean and Jerk 50/35#
  • *max synchro burpee to plate in time remaining

INTERMEDIATE

• 3 AMRAP
  • 16 Cal Bike
  • 16 Synchro Alt DB HANG Snatch 50/35#
  • *max synchro burpee to plate in time remaining
    • 1:00 rest
• 4 AMRAP
  • 32 Cal Bike
  • 16 Synchro Alt DB HANG Clean and Jerk 50/35#
  • *max synchro burpee to plate in time remaining
    • 1:00 rest
• 5 AMRAP
  • 48 Cal Bike
  • 16 synchro Alt DB HANG Snatch 50/35#
  • *max synchro burpee to plate in time remaining
    • 1:00 rest
• 6 AMRAP
  • 64 Cal Bike
  • 16 Synchro Alt DB HANG Clean and Jerk 50/35#
  • *max synchro burpee to plate in time remaining

SCALED

• 3 AMRAP
  • 14 Cal Bike
  • 14 Synchro Alt DB HANG Snatch 35/20#
  • *max synchro burpee to plate in time remaining
    • 1:00 rest
• 4 AMRAP
  • 28 Cal Bike
  • 14 Synchro Alt DB HANG Clean and Jerk 35/20#
  • *max synchro burpee to plate in time remaining
    • 1:00 rest
• 5 AMRAP
  • 42 Cal Bike 
  • 14 Synchro Alt DB HANG Snatch 35/20#
  • *max synchro burpee to plate in time remaining
    • 1:00 rest
• 6 AMRAP
  • 56 Cal Bike
  • 14 Synchro Alt DB HANG Clean and Jerk 35/20#

SCORE

• Total reps=total burpees
• Minimum work requirement each round= bike calories

KEY POINTS

• Bike can be split however (after the initial :30)
• Partners will be lined up, one ahead and one behind, facing the crowd for the dumbbell snatches AND clean and jerks
  • synchro will be at the top of each rep when both dumbbells are overhead
• Partners will be lined up, one ahead and one behind, facing the crowd for the synchro burpee to plate
  • synchro will be at the bottom and top of each rep with both athletes being on the ground to start the rep at the same time and both athletes touching the plate at the same time, heels must on the plate. 
• COMMUNICATION WILL BE TESTED IN THIS EVENT
  • more on that in the athlete briefing

For the first :30, at the start of each AMRAP for 'Avengers', teams will test their power by accumulating as many calories as they can on their bike. At the :30 mark, their judges will track their calories completed. Whomever begins the AMRAP on the bike, must stay on the bike until the :30 mark of that AMRAP, once :30 shows on the clock, you can switch as many times as you would like to get the calories completed. Example:

• Rx
  • 3 AMRAP
    • 14/20 calories at :30 mark of 3:00 AMRAP 
  • 4 AMRAP
    • 20/40 calories at :30 mark of 4:00 AMRAP
  • 5 AMRAP
    • 14/60 calories at :30 mark of 5:00 AMRAP
  • 6 AMRAP
    • 20/80 calories at :30 mark of 6:00 AMRAP

• SCORE= sum of all four, :30, attempts, 14+20+14+20=68
• Each team member MUST complete two :30 efforts. You CAN alternate rounds but teams do NOT need to be alternating rounds. 
  • Examples: Partner A does the :30 start on both the 3:00, and 5:00 AMRAP, and partner B does the :30 efforts for the 4:00 and 6:00 AMRAPs
  • Partner A can do the first two AMRAPS (3,4) and B does the last two (5,6)

*PAIRED WITH 'Inception: Push Up'*

14 EMOM

RX

• Minute 1: Max 'positive' SHSPU  (partner A)
• Minute 2: Max 'positive' SHSPU  (partner B)

• Minute 3-12(10 minutes)
  • 2 Synchro Wall Walk
  • 20 Synchro UNBROKEN Double Unders
  • Max Overhead Step Back Plate Lunges in time remaining of each minute

• Minute 13: Max 'positive' SHSPU (partner A)
• Minute 14: Max 'positive' SHSPU (partner B)

'positive'=abmat

INTERMEDIATE

• Minute 1: Max 'positive' HSPU (partner A)
• Minute 2: Max 'positive' HSPU (partner B)

• Minute 3: 2 Wall Walks, 20 double unders (partner A) 
  • Synchro OH plate step back lunges with teammate in time remaining 
• Minute 4: 2 Wall Walks, 20 double unders (partner B)
  • Synchro OH plate step back lunges with teammate in time remaining
    • this same pattern continues for a total of 10 minutes with both teammates completing synchro OH plate step back lunges after the completion of double unders
• Minute 5: A
• Minute 6: B
• Minute 7: A
• Minute 8: B
• Minute 9: A
• Minute 10: B
• Minute 11: A
• Minute 12: B

• Minute 13: Max 'positive' HSPU (partner A)
• Minute 14: Max 'positive' HSPU (partner B)

'positive'= 25# plate with abmat

SCORING

• Scoring for both divisions is based off of how many Rounds (Minutes) you can complete. 1 Round is the completion of: 2 wall walks and 20 dubs.
• The 'Highest Score' you can have for 'Inception' is 10, which is a representation of you and your partners being able to complete the 2 wall walks and 20 double unders INSIDE the minute given to completed the work 
  • • The tiebreak will be your amount of synchro step back lunges you and your partner complete
      • Example: Team 1,2,3 all complete the 10 minutes of minimum work requirement, on the leaderboard, they will all be given a 10 as their score. Team 1 completed 50 step back lunges, 2 completed 20, and 3 completed 25, the leaderboard will look like 
        • Team 1: 10+50
        • Team 3: 10+25
        • Team 2: 10+20
• If you do not complete a minute BUT are able to complete the other 9 minutes of minimum work requirement, you will receive a 9 as your score, and NO MATTER HOW MANY LUNGES YOU DO, you will be ranked lower on the leaderboard compared to a team that finishes 10 minutes of minimum work requirement

'INCEPTION: PUSH UP' SCORING:

• Before and After the workout  'Inception' each athlete will be given a :45s window, to complete ONE unbroken set of either 'positive' SHSPU(Rx) or 'positive' HSPU(Intermediate).
  • Partner A will go from 0:00-0:45 and 12:00-12:45
  • Partner B will go from 1:00-1:45 and 13:00-13:45
    • The set starts when the athlete starts their first decent to the mat
    • If an athlete has any part of their hand on the tape, they can not perform a rep until their whole hand is inside the tape.
      • the box your hands must be inside is 40"
    • On their initial flip up on to the wall, if an athlete does not like their hand positioning, they can come back down, and re flip, they, however are not given any more time. 
• SCORING:
  • Rx:
    • total number of 'positive' SHSPU of all four attempts
  • Intermediate:
    • total number of 'positive' HSPU of all four attempts
• TIEBREAK:
  • If two teams have the same amount of SHSPU(Rx) or HSPU(Int), the tiebreak will be the biggest set that a teammate had.
    • Example: 
      • Team 1: 
        
        • Partner A: 25(minute 1) 15 (minute 13)
        • Partner B: 10(minute 2) 8 (minute 14)
          • Total 58, with Tiebreak of 25
      • Team 2:
        • Partner A: 22 (minute 1) 18 (minute 13)
        • Partner B: 12 (minute 2) 6 (minute 14)
          • Total 58, with Tiebreak of 22
    • Team 1: 58+25
    • Team 2: 58+22
      • Team 1 is ranked higher than Team 2

*See workout 'Inception' for description'

SCALED:

2.5 lap run 

70 Deadlift 125#

2.5 lap run 

70 Deadlift 125#

2.5 lap run

INTERMEDIATE:

2.5 lap run

60 Deadlift 125#

2.5 lap run

60 Deadlift 125#

2.5 lap run

60 Deadlift 125#

2.5 lap run

RX:

2.5 lap run

50 Deadlift 125#

2.5 lap run

50 Deadlift 125#

2.5 lap run

50 Deadlift 125#

2.5 lap run

50 Deadlift 125#

2.5 lap run

2.5 lap~ 1000m 

KEY POINTS

• Both athletes run. Run does not need to be together, as soon as the first partner completes their run, they can start accumulating deadlift reps
• Deadlift reps can be split however team desires
• Your workout ENDS when both teammates are at their deadlift bar

WORKOUT FLOW

• All teams will begin their workout underneath the rig IN LINE with their lane
• At the call of 'GO' athletes will take off down the back hallway on their run (2.5 laps around gym building)
• On completion of their run, each team will complete their designated amount of deadlift reps
  
  • If one partner finishes the run faster than their teammate, he/she may start accumulating reps before their teammate finishes their run
  • When both teammates have finished their run and are at their bar, they can split reps, however they see fit until their designated reps are finished
  • Teams must start each run together
• Teams will continue this process until their last run
  • Teammates MUST run together on their last run
• Time is called when teammates are at their deadlift bar. 

TIEBREAK TIME and TIME CAP

• There is no tiebreak time, this event is for completion

1 Rep Max Back Squat 

• Each teammate will have their own:
  • barbell
  • spot on rig
  • judge

SCORING

• Both teammates lifts added together

HOW IT WORKS:

• This workout begins 2:00 after you complete 'Unlocked Pt. 1'
• With the time you have earned from 'Unlocked Pt. 1' you will build to your max back squat
  • Failed to complete Set 1 cals under 1:30= no time to find 1RM back squat
  • Completed only Set 1 cals= 1:00 to find 1RM Back Squat
  • Completed through Set 2 cals= 2:00 to find 1 RM Back Squat
  • Completed all 3 sets of cals within 1:30= 6:00 to find 1 RM Back Squat
• Can ONLY squat 1 rep at a time
  • you can not do more than one rep at any weight
    • you can not do a double at any weight, even the barbell, to grease up your legs. 
    • You pick the bar off the rack, you do ONE SQUAT, you put the bar back on the rig
• Must go up in weight until you are ready for your max lift
• You MUST declare to your judge that you are attempting your max lift BEFORE your attempt
• You only get ONE opportunity to attempt a max lift
  • Your score will either be:
    • your max lift
    • a successful 'safety lift'
    • a ZERO
  • ALL OTHER LIFTS are warm up lifts that will NOT count towards your score
• Your judge will ONLY give you credit on a lift that you tell them is your max lift or successful 'safety lift'
  • After you declare your max, your event is done

• YOUR ATTEMPT FOR EVERY LIFT STARTS WHEN YOU TAKE THE BAR OFF THE RACK
• Failed lifts, or No Reps that are not your Safety Lift or Declared Max will not count against you

SAFETY LIFT EXPLAINED:

• Unlock 'Safety Lift' by completing all sets of bike calories in 'Unlocked Pt. 1' in under or at 1:00
• You can only use it once
• You can use this lift prior to your max, to give you a 'stress free' lift to make sure you record a score
• You MUST declare to your judge that you are going to use your 'safety lift' BEFORE you lift
• 'SAFETY LIFT' must be attempted BEFORE your max
• A successful 'safety lift' will:
  • let you keep building up in weight to find your max
  • secure a score in case you miss your max
• You have TWO opportunities to put up a score if you have a 'safety lift' compared to those that did not 'UNLOCK' it
• Those of you who DO NOT get all your sets of calories done in or at 1:00 will only get one opportunity to put up a score for your max lift

3 Sets:

1:30 on/ :30 off

Set 1: (0-1:30)

# bikeerg calories

Max Reps 'Level 1' Rig Movement

-:30 rest-

Set 2: (2-3:30)

# bikeerg calories

Max Reps 'Level 2' Rig Movement

-:30 rest- 

Set 3: (4-5:30)

# bikeerg calories

Max Reps 'Level 3' Rig Movement 

Rx Calories + Rig Movment:

Set 1: 24/18   Strict Pull Up

Set 2: 27/20   Kipping Pull Up

Set 3: 30/22   Bar Muscle Up

Intermediate Calories:

Set 1: 21/16   Strict Pull Up

Set 2: 24/18   Kipping Pull Up

Set 3: 27/20   Bar Muscle Up

Scaled Calories:

Set 1: 18/14   Knees to Hip

Set 2: 21/16   Toes to Hip

Set 3: 24/18   Toes to Bar

• MUST finish calories in under or at the 1:00 mark in order to accumulate reps on the rig

•  Minimum Work Requirement= Completion of calories within the 1:30 work time
  • Time Unlocked for back squat if calories are completed within 1:30 work time
    • • Set 1= 1:00   Total Time= 1:00
      • Set 2= 1:00   Total Time= 2:00
      • Set 3= 4:00   Total Time= 6:00
  • Failure to complete calories within the 1:30 work time, results in your event ending, and you will rest until the start of 'Unlocked Pt.2'
• Complete all Sets of Calories in under or at the 1:00 mark and you UNLOCK a 'Safety Lift' for your Back Squat

• Bikeerg= Standing, Damper 10, hands MUST BE ON HANDLES

Scoring

• This is an individual workout, with total reps of each athlete being added together 

WORKOUT FLOW

• Both team members will be completing this event at the same time
• Both will have their own bike and their own spot on the rig
• Athletes MAY be on their bikes, prior to '3,2,1, Go'
• At 'Go' athletes will begin accumulating calories
  • An athlete that finishes their designated calories for that set in under or at the 1:00 mark, may begin reps on their rig as soon as they are finished with their calories
    • Athletes have until the 1:30 mark to accumulate as many reps on the rig as they can 
  • An athlete who does not finish their bike calories in or at 1:00, of that set, will keep biking until their calories are complete.
    • If they complete their calories within the 1:30 work time, they will get to move onto the next set.
    • If they fail to complete their designated calories within the 1:30 work time, their workout is done and will rest until the start of 'Unlocked Pt. 2'
• At the 1:30 mark of each set, each athlete will have a mandatory :30 rest 

• Athletes will complete this process for 3 sets, obtaining; reps on the rig, time for your back squat, and the possibility of a 'Safety Lift' 

• After the third set, so when the clock hits '6:00', you will have a 2:00 transition to 'Unlocked Pt. 2' where you will have an opportunity to use the time you have UNLOCKED in this event, to obtain a score for your 1RM Back Squat