Masters & Teens Throwdown - Finals 2020

MEPHISTO

A Devil's combination of sixes. 666 is called the "number of the Beast". On the other hand, in China the number is considered to be lucky, 666 can mean "everything goes smoothly". What will it be for you, evil or running smooth?

For time

Buy-in: 18 lateral burpees over the bar

Followed by 6 rounds of

• 6 Toes through Rings
• 6 Overhead squats

Timecap 6 minutes

Workout description

• The workout begins with the athlete standing tall next to the barbell. After the call of “3, 2, 1… go,” the athlete will perform 18 lateral burpees over the barbell.
• After 18 reps are completed, the athlete moves to the rig to perform 6 TTR. Next, the athlete will move back to the barbell to perform 6 overhead squats.
• Before proceeding to the rig for the next round of TTR, the athlete must cross the finish line at the end of his/her lane.
• Time is noted after the athlete finished the 6 OHS in the 6th round & crosses the finish line again.

Movement standards

Lateral burpees over the barbell

The burpee must be performed parallel/next the barbell. The athlete jumps or steps back to lie on the ground. The chest and thighs must touch the ground at the bottom. Hands and feet must remain inside shoulder width at the bottom of the burpee. From this position, the athlete can step or jump to their feet. The athlete must jump over the barbell using a two-foot takeoff. Single-legged jumping or stepping over is not permitted. The athlete does not need to land with both feet at the same time. The rep is credited when both feet have touched the ground on the opposite side of the barbell. Before starting the next rep, the athlete must be parallel/next the barbell.

Toes Through Rings

In the toes-through-rings, the athlete must go from a full hang to having the toes through the rings. At the start of each rep, the arms must be fully extended and the heels must be brought back behind the rings. Athletes may wear hand protection. Overhand, underhand, or mixed grip are all permitted. The rep is credited when both feet go through the rings at the same time, between the hands. 

Overhead Squat

The barbell is on the ground, loaded with weights. Athlete moves the barbell from ground to overhead (in any way) and can begin the set of overhead squats. A full squat snatch will count as a repetition as long as all the requirements are met.
In the overhead squat, the barbell must be kept overhead with the arms locked. At the bottom, the crease of the hips must pass below the height of the kneecap. At the top, the knees and hips must be completely open with the barbell in control and over the heels.

Watch our video on the movement standards:

KARIN 

Girl & Hero WOD as a tribute to Karin Grüber, one of our biggest fans & 3 time finalist at our Throwdown. This summer we were shoqued to hear Karin passed away at the age of 50, fighting leukemia short but intensively. 

It is our great pleasure to have her husband Klaus with us this weekend. You will recognize him with a big camera, shooting awesome pictures for the 3rd year, under the name of @sportagenturphotography

- 1 minute of silence -

Workout

Within 10 minutes complete as many reps as possible

3 rounds* of:

• 50 Double unders 
• 17 Power cleans
• 8 Handstand push ups

For the remaining time:
Get your max. reps of Ring Muscle ups

* 3 year finalist, Karin passed away at the age of 50 on 17 August (2019). Cleans & handstand push-ups were two of her most favourite movements.

Workout description

• The workout begins with the athlete standing tall in front of his speed rope, rope lying on the ground. After the call of “3, 2, 1… go,” the athlete will pick up his speed rope and performs 50 DU’s 
• After 50 reps are completed, the athlete moves to the barbell to perform 17 power cleans
• Next the athlete moves to the rig to perform 8 handstand push ups
• Athlete can proceed to the next round. When the 3rd round is completed, judge stops his stopwatch & notes the time (tiebreak).
• For the remaining athlete can perform as many Ring muscle ups as possible until the timer reaches the 10 minute time frame.

Movement standards

Double Unders
 
These are standard double-unders, with the rope passing twice around the body in a forward motion with each jump. For the rep to count, the rope must clear the feet twice. Attempts where the rope catches before clearing twice do not count. NOTE: double-unders are not required to be completed consecutively. Double-unders can be completed by alternating with single skips. Single skips are not counted as reps, but can be used to link double-unders.

Power Cleans

The barbell begins on the ground. Touch and go is permitted. No bouncing or dropping and catching the barbell on the rebound. Once dropped, the barbell must settle on the ground before the athlete begins the next rep. The barbell must travel from ground to the shoulders with the athlete receiving the bar above a parallel squat position (this is not a squat clean). The rep is credited when the athlete’s hips and knees are fully extended, and the bar is resting on the shoulders with the elbows in front of the bar.

Handstand Push up

Every repetition of the handstand push-up begins and ends at the top of a handstand with the arms fully locked out, only the heels in contact with the wall, the hips open and the body in line with the arms. The feet must remain inside the width of the hands throughout the entire repetition. The palms of the hands must stay within the dimensions of the box marked on the ground, but the fingers may extend past the line.
At the bottom, the athlete’s head makes contact with the ground or target. If the head and hands are on different surfaces, the surfaces must be level. For example, if the hands are on plates and there is a pad under the head, the top of the pad must be level with the tops of the plates. The feet do not need to remain in contact with the wall for the entire repetition, but athletes must begin and end each repetition with their heels on the wall. At the finish of each repetition, the athlete must reach full lockout, with the hips open, body in line with the arms and heels touching the wall. Kipping is allowed. 

Ring muscle ups

In the muscle-up, the athlete must begin with or pass through a hang below the rings, with the arms fully extended (with or without a false grip) and the feet off the ground. The heels may not rise above the height of the rings during the kip. The elbows must be fully locked out while in the support position above the rings. Kipping the muscle-up is acceptable, but swings or rolls to support are not permitted. If consecutive kipping muscle-ups are performed, a change of direction below the rings is required.

Watch the video for the movement standards:

BLAME ORTIZ

Ron Ortiz, multiple Games Master athlete 50-54, created this WOD personally for us in 2016! As we celebrate our 5th Anniversary this is a great moment for a repeater. 

For time:
Within a timecap of 7 minutes perform 

• 18 - 12 - 8
• Squat Clean & Jerk

Workout description

• The workout begins with the athlete standing tall in front of the barbell on the ground loaded with weights. After the call of “3, 2, 1… go,” the athlete will pick up the barbell and performs 18 squat clean & jerks.
• After 18 reps are completed, the athlete adds the extra weights on the barbell to perform the set of 12 squat Clean & Jerks.
• Next the athlete will add the last plates for more weight in the 3rd set of this workout: 8 squat Clean & Jerks.
• When the 3rd set is completed, judge stops his stopwatch & notes the finish time.

Movement standards

Squat Clean & Jerks
 
Please note: this is a Oly style Clean. And Jerk. 2 movements, a short stop between the two is required. Movements such as cluster or thruster jerks are not allowed and will result in a no rep. 

The barbell begins on the ground. Touch and go is permitted. No bouncing or dropping and catching the barbell on the rebound. Once dropped, the barbell must settle on the ground before the athlete begins the next repetition. The athlete must pass through a full squat with hips below the knees. Receiving the barbell in the bottom of the squat is not required; a power clean or split clean followed by a front squat will be permitted, but a deadlift followed by a hang clean is not allowed.
After a short stop shoulder press, push press, push jerk or split jerk may be used to get the weight overhead. The rep is credited when the barbell is at full lockout overhead, with the hips, knees and arms fully extended, and the bar directly over or slightly behind the middle of the body with the feet in line.

Note: B12 & G12 -  1st round (18 reps): barbell starts/ends at mid shin, 2nd and 3rd round start/end at the ground

Watch the video:

MORNING RUSH

Call it morning panic: The alarm clock rings, your eyes pop open and you’re immediately off to the races, jumping around, in a hurry, need to go to school or work as fast as you can, your backpack feeling heavy on your shoulders.
This rush hour will "only" last for 7 minutes.

Workout
Within 7 minutes perform, while wearing a weight vest, as many reps as possible of:

• 6/8/10* calorie Concept2 Bike
• 10 Box stepovers

G12: 6 cal / 3,4kg vest
B12 - G14 - G16 & all female divisions: 8 cal / 5,2kg vest
B14 - B16 & all male divisions: 10 cal / 7,9kg vest

Workout description

• The workout begins with the athlete standing next to the Concept 2 Bike, with the counter at zero. After the call of “3, 2, 1… go,” the athlete jumps on the bike and starts biking.  
• After the required number of calories have been reached, the athlete advances to the plyo box to perform 10 box step overs.
• Repeat these two movements as long as the clock is running. When the time is over, the number of reps is counted.  

Movement standards

Bike calorie

Before starting this workout the Concept 2 Bike the monitor will be set to zero. The athlete is allowed to adjust the height of the seat at any time, but is not allowed to touch the monitor  

Box stepovers

The athlete starts with both feet on the ground and faces the box. When stepping up and over, both feet must make contact with the top of the box. There is no requirement to stand tall while on top of the box. Arms/hands may not push into the legs during the step-up. The rep is credited when both of the athlete’s feet are on the ground on the other side of the box. In the following reps it is no longer required to face the box, athlete may step over the box any way he/she likes as long as both feet stay in line with the box and make contact with the top. 

Watch the video:

CROSSMAXX TO THE MAX

Full use of all the equipment of our main sponsor Crossmaxx. Rig, ropes, barbells, plates, dumbbells, we've got it all in this work-out! 

Workout

In time frame of 9 minutes perform a ladder of as many reps as possible of: 

1 - 2 - 3 - 4 - 5 - 6 - 7 - etc

• Rope climb
• Deadlift
• Single armed dumbbell snatches

Workout description

• The workout begins with the athlete standing next to/below the rope. After the call of “3, 2, 1… go,” the athlete performs 1 rope climb. Athlete must touch the horizontal bar of the rig before going down.
• After the 1st rope climb the athlete advances to the barbell with the weights loaded to perform 1 deadlift.
• Next the athlete moves to the dumbbell and performs 1 DB snatch
• In the next round the athlete will perform 2 rope climbs, 2 deadlifts and 2 DB snatches.
• In the next round the athlete will perform 3 rope climbs, 3 deadlifts and 3 DB snatches.
• Repeat these movements & add 1 rep for each round as long as the clock is running. When the time is over, the total number of reps is counted.  

Movement standards

Rope climbs
 
Each rep starts from the floor. Athlete may reach or jump up to start the climb. Any grip is allowed to reach the target height. Both feet must touch the floor between reps. Athletes may use legs for assistance during the climb. At the top one hand must touch at or above the horizontal bar of the rig before going down. On the way down the athlete must show control before releasing their grip. Dropping without a controlled descend is a no rep

Deadlift

This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed. Starting with the barbell on the floor, the athlete lifts the bar until the hips and knees reach full extension, and the head and shoulders are behind the bar. The arms must be straight throughout. No bouncing.

Dumbbell snatch

The athlete starts with the dumbbell on the ground and finishes with the dumbbell directly overhead. At the bottom of the movement, BOTH heads of the dumbbell must touch the ground. The dumbbell must be lifted overhead in one motion. Touch and-go is permitted. Bouncing the dumbbell is not allowed. Athletes must alternate arms after each repetition. The dumbbell must be lowered below the top of the athlete’s head before he or she can switch hands for the next rep. The non-lifting hand and arm may not be in contact with the body during the repetition. If the athlete receives a no rep and has already switched hands, the athlete may proceed from where he or she is. The athlete does not need to return the dumbbell to the no-repped arm for the next repetition to count. At the top, the arms, hips and knees must be fully locked out with the dumbbell clearly over the middle of the athlete’s body when viewed from profile. Once the athlete has reached lockout, the repetition will count. The athlete may choose to do a muscle snatch, power snatch, squat snatch or split-style snatch. However, both feet must return and be in line under the athlete’s body while the dumbbell is locked out overhead for the repetition to count.

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LAST MAN STANDING

or woman!
Who will be the sole survivor of this battle, when everybody else of your heat has fallen?

In a time frame of 5 minutes perform as many reps as possible of:

• 1 Back squat 
• every 3 seconds
• without dropping your barbell or no reps

Sounds easy right? 

Please note, if there is more than 1 athlete standing, we continue 1 minute of max reps BS. 
Also!
If 2 or more athletes finish in an overall tie, this last WOD will determine the number 1 / 2 / 3 positions. 
So be smart and go for it :-)

Workout description

• After the call of “3, 2, 1… go” athletes have 10 seconds to move the barbell with the loaded weights from ground to shoulders, in any way they like
• The athlete is standing tall, with the barbell behind the neck until the 10 sec signal
• Athletes who do not stand tall at the 10sec signal are out
• At the 10 sec signal the workout starts and athlete performs his/her first back squat
• Each 3 seconds the beep sounds again and the athlete performs another back squat
• Repeat this movement every 3 seconds as long as the clock is running
• Bar cannot be dropped. If the athlete does, (s)he's out
• No reps will also end the workout

Movement standards 

Back Squat

Before the workout starts, the athlete moves the barbell, loaded with weights, from ground to shoulder and places the barbell on his or her back. At the call of “3-2-1 … Go!” he or she performs 1 back squat.
In the back squat, the barbell must be held behind the neck on the athlete’s shoulders or back. At the bottom, the crease of the hips must pass below the height of the kneecap. At the top, the knees and hips must be completely open with the barbell in control.

Watch the video: