Lions + Lambs Throwdown
About This Competition
Welcome to Lions + Lambs Throwdown!
We are so excited to throwdown with our littles, and also get to raise awareness and some funds for Longarm! Pick a parent, pick a kid, and get ready to compete together on the comp floor. Workout movements + weights will be safe for all ages and abilities.
LongArm Safe Haven is a nonprofit planted in the heart of Malawi, Africa. It was started as a place that can provide vulnerable orphaned children with their basic human rights & needs. Their purpose is to be a shining light of redeeming love to those in the community, and nearby villages of Lilongwe, and to the children left to fend for themselves.
If you have any questions, please reach out to maddie@crossfithendersonville.com for assistance.
For more info on LongArm, please check out their website at: https://www.longarmmalawi.com/
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Top Results
Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | Griffin Pinaire | 4 |
| 2 | Jenny McGrath | 11 |
| 3 | Gibson Canfield | 29 |
| 4 | Alex Armstrong | 30 |
| 4 | Derrick Calderon | 30 |
| # | Athlete | Points |
|---|---|---|
| 1 | Greyson May | 7 |
| 2 | Everett Canfield | 9 |
| 3 | Erica Ho | 15 |
| 4 | Micah Pinaire | 21 |
| 5 | Jackson Singleton | 25 |
| # | Athlete | Points |
|---|---|---|
| 1 | Hunter Longley | 7 |
| 2 | Jennifer Fesmire | 10 |
| 3 | Rusty Awalt | 14 |
| 4 | Shannon Payne | 15 |
| 5 | Justin Fontenot | 24 |
Workouts
3 ROUNDS FOR TIME:
300m Rope Run (together)
10/10 Thrusters
5/5 Burpee Jumping Pull-ups
*partner 1 does 10 thrusters, then partner 2 does 10 thrusters. same format for burpee pull-ups. (partner 1+2 can be interchangeable)
Adult barbell: 75/55
Kid barbells: 15# (5-8) 35# (9-12) 45# (13-16)
AMRAP 4:
40 Synchro Box Get Overs
-Then- MAX distance bear crawls
**REST 2 MIN**
AMRAP 4:
30 Synchro Burpees to 10# plate
-Then- MAX distance farmers carry
(5-8): 12" + 9lb (9-12): 16" + 18lb (13-16): 20" + 26lb (Adults): 24/20" + 53/35lb
*can step or jump onto the box + plate
*synchro movements on top of box + plate
*”you go I go” every 50ft for max distance
SCORE 1: FOR TIME:
Alternate full rounds x5 each:
3 WALL WALKS
9 DOUBLE DB DEADLIFTS
12 AB-MAT SIT-UPS
SCORE 2: FOR REPS
MAX CALORIE SKI
*One partner skiing, other is completing 1 full round. Any leftover time is used to accumulate extra cals (must be kid on ski post finishing 10 rounds)
(5-8): 10lbs (9-12): 15lbs (13-16): 25lbs (Adults): 50/35lbs
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Event Details
Closes: May 5, 2024
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