Invictus Boston Summer Throwdown

For Time

21-15-9-6-3

Toes to Bar

Hang squat cleans @ 95/65

Time Cap: 9 minutes

Scaled:

75/55lb Barbell
Knees Above Hip Crease
Masters 

40+
No Scaling
50+
75/55lb Barbell
Knees to Triceps

Standards:

Both feet must hit the bar each rep for Toes to Bar to count
Athletes must stand fully extended before beginning first rep of hang squat clean
Hips must fully extend at the top of each hang squat clean rep
Athletes must show full control at the top of a completed heavy clean attempt. Feet should be roughly shoulder width with knees and hips fully extended.

Immediately upon completion of Part A or @ time cap - 9 mins to establish a 1RM Clean any way (done from the ground, hang, squat or power).

10RFT

12/9 Cal Bike

10 Alt. DB Snatch @ 50/35

Scaled:

35/25# DB
Masters 

40+
No Scaling
50+
35/25lb DB

For Time

50 Burpees over Barbell

40 Wall Balls @ 20/14

30 Pull-ups

20 Deadlifts @ 205/135

10 Bar Muscle-ups

Scaled:

Burpee step-over
14/10 wall ball
Jumping pull-ups for Pull-ups
Deadlift 155/105
Jumping C2B for Bar Muscle-ups
Masters 

40+
No Scaling
50+
155/105 Barbell
Chest to Bar for Bar Muscle-up

Standards:

Burpees may be performed laterally, but MUST be done with a 2 foot hop. Landing on 1 is permitted.
Scaled and masters 50+ can be performed with a step-over
Pull-ups are performed to chin over bar and may be done kipping or strict
Deadlift reps are completed when hips and knees are fully extended and shoulders are back

25/20 Cal Row

5 Wall Walks

50 Double Unders

Time Cap: 20 Minutes

Scaled
5 RFT
20/16 Cal row
30 feet elevated shoulder taps - Feet on 24/20” Box
100 Single Unders

Masters 
40+ 
no changes
50+
Wall Walk past hip crease line

Standards:

Hands start @ Tape line set to shoulder height
Rep finishes with Hands @ tape line 10” from wall
Both feet must be on wall before hands move
Both hands must return to tape line before feet come down