Norwegian Throwdown 2023

4 rounds: 

500m row/400m run (Both athletes working at the same time, alternating rounds)

15 sync burpees over the line and back 

Timecap: 13 min

*First 600m row is the tiebreak for event 3 

*Mixed in this order on the rower: Female - Male - Female - Male

MOVEMENT STANDARDS:

ROW ERG

The Concept2 Row Erg is pre-set to the required settings. Do not touch the monitor at any point. You may adjust the damper as needed.

RUN 
Details of the run will be explained at the athlete briefing.

SYNC BURPEES OVER THE LINE AND BACK 

Each rep starts with the athlete standing, next to the line. In the bottom position, the athlete must be parallel to the line. The athlete may step or jump in and out of the bottom position. The chest and thighs must touch the floor before standing to jump over the line. A jumping motion to move over the line and back is required. The rep is credited when both feet have touched the floor on the other side of the line and is back on the same side as the burpee was completed. Touching the line during any part of the rep is not permitted.

SYNC: The synchronization is on the bottom, both athletes’ chest must touch the floor at the same time.

For time: 

20 Toes through rings (split anyhow)

10m DB walking lunges (both athletes) 

20 DB cleans (split anyhow) 

10m DB walking lunges (both athletes) 

20 Toes through rings (split anyhow)

10m DB walking lunges (both athletes) 

20 DB shoulder to overhead (split anyhow) 

10m DB walking lunges (both athletes) 

20 Toes through rings (split anyhow)

10m DB walking lunges (both athletes) 

20 DB snatch (split anyhow) 

10m DB walking lunges (both athletes)

20 Toes through rings (split anyhow)

10m DB walking lunges (both athletes) 

20 DB devil press (split anyhow) 

10m DB walking lunges (both athletes)

20 Toes through rings (split anyhow)

10m DB walking lunges (both athletes) 

20 DB thrusters (split anyhow) 

10m DB walking lunges (both athletes)

20 Toes through rings (split anyhow)

10m DB walking lunges (both athletes) 

20 DB overhead squat (split anyhow) 

10m DB walking lunges (both athletes)

20 Toes through rings (split anyhow)

10m DB walking lunges (both athletes) 

20 DB goblet pistol squats (split anyhow) 

*1x22,5/15kg on all DB movements

Timecap: 13 min.

MOVEMENT STANDARDS:

TOES THROUGH RINGS

The athlete starts in a hanging position with arms extended and the heels behind the vertical plane of the rings. Each rep is credited when some portion of both feet pass through the rings at the same time. At the bottom position the athlete’s feet must pass behind the vertical plane of the rings.

ALL DUMBBELL MOVEMENTS

At no point may the athlete drop the dumbbell to the floor from any height. The previous rep will then be considered a no-rep.

DUMBBELL WALKING LUNGES 

The athlete must start with both feet clearly behind the line. Each lunge begins with feet together, and hips and legs extended. For every lunge that is made a knee needs to touch the floor in order for the movementstandard to be met. The dumbbell can be held in any fashion as long as the athlete has one hand holding the dumbbell handle.

DUMBBELL CLEANS 

The dumbbell begins on the ground. Touch-and-go is permitted, and only one head of each dumbbell is required to touch the floor between repetitions. No bouncing. A muscle clean, power clean, squat clean or split clean may be used, as long as the dumbbell come up to shoulders in one motion. The rep is completed when the hips and knees are fully extended, the feet are in line, and the rear head of the dumbbell is clearly over or slightly behind the center of the athlete's body with the elbow in front of the dumbbell.

DUMBBELL SHOULDER TO OVERHEAD

The dumbbell must be at the shoulders to begin the shoulder-to-overhead. A press, push press, push jerk, or split jerk are all permitted as long as the finish position is achieved. The rep is credited when the athlete has the dumbbells locked out overhead. The arms, hips, and legs must be fully extended before the dumbbells are lowered. The center of both dumbbells must be over or slightly behind the center of the athlete’s body, with the athlete’s feet in line.

DUMBBELL SNATCH

The dumbbell begins on the ground and must be lifted overhead in one motion. The dumbbell must come to full lockout overhead, with the hips, knees and arm fully extended, and the center of the dumbbell directly over or slightly behind the middle of the body. A dumbbell clean and jerk is not permitted. At no point may the athlete drop the dumbbell to the floor from any height. The previous rep will then be considered a no-rep.

DUMBBELL SINGLE ARM DEVIL PRESS

The athlete will start each repetition with the dumbbell on the ground. Then, with the athlete hand on the dumbbell, they’ll perform a burpee, with chest making contact with the floor. From here, the athlete will jump to their feet, never taking their hand from the dumbbell. Next, the athlete shall snatch or swing the dumbbell from the floor, and finish with arm locked out overhead. The athlete may NOT pause at the shoulder and press the dumbbell overhead. The rep is completed with hips, knees, shoulders, and arms at full extension.

DUMBBELL THRUSTERS

Hold the dumbbell in the front-rack position during the squat. The dumbbell moves from the bottom of a front squat to full lockout overhead. A full squat clean into the thruster is allowed when the dumbbell is taken from the floor. The hip crease must clearly pass below the top of the knees in the bottom position. The rep is credited when the dumbbell is locked out overhead, with the hips, knees, and arms fully extended, and the dumbbell ik directly over or slightly behind the middle of the body.  Re-dipping during the press will result in a "no rep". 

DUMBBELL OVERHEAD SQUAT 

Athlete must hold the handle of the dumbbell and the dumbbell must remain horizontal. The athlete will begin and end each rep with the dumbbell overhead, hips and knees fully extended, and head and shoulders in line vertically over the hips. A full snatch may be used for any rep that begins with the dumbbell on the floor. At the bottom, hip creases must pass below the top of the kneew. The non-lifting hand and arm may not be in contact with the body during the repetition. Pushing off the hips or legs, or stabilizing the dumbbell with the free hand, is a no rep. Credit is given when returned to the lockout position with the dumbbell overhead, hips and knees fully extended, and head and shoulders in line vertically over the hips. 

DUMBBELL GOBLET PISTOL SQUAT 

The athlete starts the dumbbell goblet pistol squat by bringing the dumbbell up to a goblet hold, starting the movement with extended hips and knees. During the descend and ascend in the goblet pistol squat the athletes free foot cannot touch the ground in any way, if it does the athlete is awarded a no-rep. The same rule applies if the athlete in any way helps themselves with their arms on the way up or down during the pistol squat. The rep is finished once the athlete has squatted below parallel and come up to an extended hip and knees position. The athlete must hold one of the dumbbell heads infront of the body in order for it to be considered a good rep.

10 minutes to find 1RM clean complex: 

1 clean + 2 hang cleans 

Timecap: 10 min

Tie-break: Your score for workout one will act as a tiebreak in this workout. Faster times for workout 1 will result in a better tiebreak score.

MOVEMENT STANDARDS

CLEAN
The barbell begins on the ground and is lifted to the shoulders in one motion. The rep is complete when the athlete’s hips and knees are fully extended and the bar is resting on the shoulders in the front-rack position with the athlete’s elbows in front of the bar. A muscle, power or squat clean is permitted.

HANG CLEAN 
Meets all the same requirements as the clean however the barbell are now a hang clean and are not allowed to touch the floor. Yes you can do a low Hang or a high hang as long your arms are extended and not touching the floor then moved to the shoulders in one motion with a full lockout.

RX

For time: 

Athlete 1 - Grace

30 Clean & jerks 60/45kg 

Athlete 2 - Isabel

30 Snatches 60/45kg 

Timecap: 7 min

MOVEMENT STANDARDS 

CLEAN & JERK

The barbell begins on the floor. The barbell is lifted to front-rack position before going overhead; snatching is not permitted. However, there is no requirement for extension of the hips or legs to complete the clean. A muscle clean, power clean, split clean, or squat clean may be used, as long as the barbell is lifted from the floor to the shoulders in one motion. Once racked, a press, push press, split jerk, or push jerk may be used to lock the barbell out overhead. The rep is credited when the barbell is fully locked out overhead with the arms, shoulders, hips and knees extended, and the bar over the center of the athlete’s body when viewed from profile.

SNATCH

The barbell begins on the ground and must be lifted overhead in one motion. 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. A muscle snatch, power snatch or squat snatch is permitted. The barbell must come to full lockout overhead, with the hips, knees and arms fully extended, and the bar directly over or slightly behind the middle of the body.

INTERMEDIATE

For time: 

Athlete 1 - Grace 

30 Clean & jerks 50/35kg 

Athlete 2 - Isabel

30 Snatches 50/35kg 

Timecap: 7 min

MOVEMENT STANDARDS 

CLEAN & JERK

The barbell begins on the floor. The barbell is lifted to front-rack position before going overhead; snatching is not permitted. However, there is no requirement for extension of the hips or legs to complete the clean. A muscle clean, power clean, split clean, or squat clean may be used, as long as the barbell is lifted from the floor to the shoulders in one motion. Once racked, a press, push press, split jerk, or push jerk may be used to lock the barbell out overhead. The rep is credited when the barbell is fully locked out overhead with the arms, shoulders, hips and knees extended, and the bar over the center of the athlete’s body when viewed from profile.

SNATCH

The barbell begins on the ground and must be lifted overhead in one motion. 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. A muscle snatch, power snatch or squat snatch is permitted. The barbell must come to full lockout overhead, with the hips, knees and arms fully extended, and the bar directly over or slightly behind the middle of the body.

SCALED

For time: 

Athlete 1 - Grace from hang 

30 Hang clean & jerks 45/30kg  

Athlete 2 - Isabel from hang 

30 Hang snatches 45/30kg 

Timecap: 7 min

MOVEMENT STANDARDS

HANG CLEAN & JERKS 

The barbell is first lifted off the floor to the hang position, hips and knees extended. From there, the barbell may be lowered no further than the top of the knees and then moved to the shoulders in one motion before going overhead; snatching is not permitted. However, there is no requirement for extension of the hips or legs to complete the clean. A muscle clean, power clean, split clean, or squat clean may be used, as long as the barbell is lifted from hang to the shoulders in one motion. Once racked, a press, push press, split jerk, or push jerk may be used to lock the barbell out overhead. The rep is credited when the barbell is fully locked out overhead with the arms, shoulders, hips and knees extended, and the bar over the center of the athlete’s body when viewed from profile.

HANG SNATCH

The barbell is first lifted off the floor to the hang position, hips and knees extended. From there, the barbell may be lowered no further than the top of the knees and then lifted overhead in one motion. A muscle snatch, power snatch or squat snatch is permitted. The barbell must come to full lockout overhead, with the hips, knees and arms fully extended, and the bar directly over or slightly behind the middle of the body. Between reps, elbows must be locked at the bottom of the rep. Once dropped, the athlete must lift the barbell of the floor to the hang position. 

RX

Part A - For time: (100 Points)

70 Wall balls (split anyhow)

60 KB hang snatch (split anyhow) 

50 Box clear overs (sync)

Timecap: 8 min

1 minute transition 

From minute 9: 

Part B - For time: 

11 LLRC (split anyhow)

42 KB S2O (split anyhow) 

42 KB Box step overs (sync)

Timecap: 6 min (100 Points)

Timecap: A+B 15 min

*KB weight: 24/16kg 

*KB box step over: Both athletes in sync on box step overs, sharing 1 KB (split anyhow)

MOVEMENT STANDARDS 

WALL BALLS

The medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target. The rep is credited when the center of the ball hits the target at the specified target height. If the ball hits above, below or does not hit the target, it is a “no rep.” If the ball drops to the floor from the target, it cannot be caught off the bounce to begin the next rep. The ball must settle on the ground before being picked up for the next rep.

HANG KETTLEBELL SNATCH

The kettlebell is first lifted off the floor to the hang position, hips and knees extended. From there, the kettlebell may be lowered to any point above the floor, and then moved overhead in one motion. A clean and jerk is not permitted. There is no obligation to alternate arms. The non-lifting hand or arm may not make contact with the legs or other parts of the body during the repetition. The rep is credited when the arm, shoulder, hips, and knees are fully extended, and the kettlebell is behind the athlete’s arm. Wearing grips or other implements to support the grip is not permitted.

BOX CLEAR OVER

The athlete starts with both feet on the ground on one side of the box. A two-foot takeoff is always required, and the feet must pass over the box, not around it. No part of the body can touch the box when passing the box. The rep is credited when both feet have touched the ground on the opposite side of the box. 

SYNC: The athletes do not need to jump at the same time, but one athlete cannot start their next rep until their partner’s rep has been credited.

LEGLESS ROPE CLIMBS:

Start each rep with both feet on the ground. You may jump into the rope climb. You MAY NOT use your legs to assist with the ascent. The rep is credited when one hand clearly touches the target (crossbeam). You may use your legs to descend the rope ONLY AFTER you have clearly made the touch at the top of the climb.

KETTLEBELL SHOULDER TO OVERHEAD

The kettlebell must be at the shoulders to begin the shoulder-to-overhead. A press, push press, push jerk, or split jerk are all permitted as long as the finish position is achieved. The rep is credited when the athlete has the kettlebell locked out overhead. The arms, hips, and legs must be fully extended before the kettlebell is lowered. The center of the kettlebell must be over or slightly behind the center of the athlete’s body, with the athlete’s feet in line.

BOX STEP OVER

The athletes starts with both feet on the ground on one side of the box. A lateral step over the box is permitted. The athlete steps onto the box. Both feet and only the athlete’s feet may touch the box. After landing on the box, the athlete must step off to the other side. There is no requirement to stand tall while on top of the box. The rep is credited when both feet have touched the ground on the opposite side of the box. From there, they may begin their next rep.

The external weight must be carried throughout each rep. It may be carried on any part of the upper body; in the hands, on the shoulders, neck etc. The weight cannot be rested on the thighs at any point during the step up or down.

SYNC: The athletes do not need to step up at the same time, but one athlete cannot start their next rep until their partner’s rep has been credited.

INTERMEDIATE:

Part A - For time: (100 Points)

70 Wall balls (split anyhow)

60 KB  hang snatch (split anyhow) 

50 Box jump overs (sync)

Timecap: 8 min

1 minute transition 

From minute 9: 

Part B - For time: (100 Points)

11 RC (split anyhow)

42 KB S2O (split anyhow) 

42 KB Box step overs (sync)

Timecap: 6 min 

Timecap: A+B 15 min

*KB weight: 24/16kg 

*KB box step over: Both athletes in sync on box step overs, sharing 1 KB (split anyhow)

MOVEMENT STANDARDS 

WALL BALLS

The medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target. The rep is credited when the center of the ball hits the target at the specified target height. If the ball hits above, below or does not hit the target, it is a “no rep.” If the ball drops to the floor from the target, it cannot be caught off the bounce to begin the next rep. The ball must settle on the ground before being picked up for the next rep.

HANG KETTLEBELL SNATCH

The kettlebell is first lifted off the floor to the hang position, hips and knees extended. From there, the kettlebell may be lowered to any point above the floor, and then moved overhead in one motion. A clean and jerk is not permitted. There is no obligation to alternate arms. The non-lifting hand or arm may not make contact with the legs or other parts of the body during the repetition. The rep is credited when the arm, shoulder, hips, and knees are fully extended, and the kettlebell is behind the athlete’s arm. Wearing grips or other implements to support the grip is not permitted.

BOX JUMP OVER

The athlete starts with both feet on the ground on one side of the box. A lateral jump over the box is permitted. A two-foot takeoff is always required, and only the athlete’s feet may touch the box. There is no requirement to stand tall while on top of the box. The athlete may jump completely over the box. If jumping over the box, the feet must pass over the box, not around it. The rep is credited when both feet have touched the ground on the opposite side of the box. 

SYNC: The athletes do not need to jump at the same time, but one athlete cannot start their next rep until their partner’s rep has been credited.

ROPE CLIMB

Each rep starts from the floor. The athlete needs to make contact with the floor between reps. Athletes may use their legs for assistance during the climb. At the top, one hand must touch the target (crossbeam).

KETTLEBELL SHOULDER TO OVERHEAD

The kettlebell must be at the shoulders to begin the shoulder-to-overhead. A press, push press, push jerk, or split jerk are all permitted as long as the finish position is achieved. The rep is credited when the athlete has the kettlebell locked out overhead. The arms, hips, and legs must be fully extended before the kettlebell is lowered. The center of the kettlebell must be over or slightly behind the center of the athlete’s body, with the athlete’s feet in line.

BOX STEP OVER

The athletes starts with both feet on the ground on one side of the box. A lateral step over the box is permitted. The athlete steps onto the box. Both feet and only the athlete’s feet may touch the box. After landing on the box, the athlete must step off to the other side. There is no requirement to stand tall while on top of the box. The rep is credited when both feet have touched the ground on the opposite side of the box. From there, they may begin their next rep.

The external weight must be carried throughout each rep. It may be carried on any part of the upper body; in the hands, on the shoulders, neck etc. The weight cannot be rested on the thighs at any point during the step up or down.

SYNC: The athletes do not need to step up at the same time, but one athlete cannot start their next rep until their partner’s rep has been credited.

SCALED

Part A - For time: (100 Points)

50 Wall balls (split anyhow)

50 KB hang snatch (split anyhow) 

50 Box get overs (sync)

Timecap: 8 min

1 minute transition 

From minute 9: 

Part B - For time: (100 Points)

7 RC (split anyhow)

35 KB S2O (split anyhow) 

35 Box step overs (sync)

Timecap: 6 min 

Timecap A+B 15 min

*KB weight: 16/12kg 

*Box get overs: both feets must touch the box at the same time, unless you do a clear over

*KB box step over: Both athletes in sync on box step overs, sharing 1 KB (split anyhow)

MOVEMENT STANDARDS 

WALL BALLS

The medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target. The rep is credited when the center of the ball hits the target at the specified target height. If the ball hits above, below or does not hit the target, it is a “no rep.” If the ball drops to the floor from the target, it cannot be caught off the bounce to begin the next rep. The ball must settle on the ground before being picked up for the next rep.

HANG KETTLEBELL SNATCH

The kettlebell is first lifted off the floor to the hang position, hips and knees extended. From there, the kettlebell may be lowered to any point above the floor, and then moved overhead in one motion. A clean and jerk is not permitted. There is no obligation to alternate arms. The non-lifting hand or arm may not make contact with the legs or other parts of the body during the repetition. The rep is credited when the arm, shoulder, hips, and knees are fully extended, and the kettlebell is behind the athlete’s arm. Wearing grips or other implements to support the grip is not permitted.

BOX GET OVER

The athlete starts with both feet on the ground on one side of the box. A jump or step over is permitted as long as both feets touches the box at the same time, unless you do a clear over. If jumping over the box, the feet must pass over the box, not around it. The rep is credited when both feet have touched the ground on the opposite side of the box. 

SYNC: The athletes do not need to get over at the same time, but one athlete cannot start their next rep until their partner’s rep has been credited.

ROPE CLIMB

Each rep starts from the floor. The athlete needs to make contact with the floor between reps. Athletes may use their legs for assistance during the climb. At the top, one hand must touch the target (crossbeam).

KETTLEBELL SHOULDER TO OVERHEAD

The kettlebell must be at the shoulders to begin the shoulder-to-overhead. A press, push press, push jerk, or split jerk are all permitted as long as the finish position is achieved. The rep is credited when the athlete has the kettlebell locked out overhead. The arms, hips, and legs must be fully extended before the kettlebell is lowered. The center of the kettlebell must be over or slightly behind the center of the athlete’s body, with the athlete’s feet in line.

BOX STEP OVER

The athletes starts with both feet on the ground on one side of the box. A lateral step over the box is permitted. The athlete steps onto the box. Both feet and only the athlete’s feet may touch the box. After landing on the box, the athlete must step off to the other side. There is no requirement to stand tall while on top of the box. The rep is credited when both feet have touched the ground on the opposite side of the box. From there, they may begin their next rep.

The external weight must be carried throughout each rep. It may be carried on any part of the upper body; in the hands, on the shoulders, neck etc. The weight cannot be rested on the thighs at any point during the step up or down.

SYNC: The athletes do not need to step up at the same time, but one athlete cannot start their next rep until their partner’s rep has been credited.

RX

For time:

12 - 9 - 6 

Ring muscle up 

Bar muscle up 

10m UB HSW (both athletes)

Deadlift 140/100kg 

Timecap: 12 min

*Split anyhow except HSW

MOVEMENT STANDARDS 

RING MUSCLE UP
The athlete begins by hanging from the rings, with arms fully extended and feet off the ground. If performing consecutive kipping muscle-ups, a change of direction below the rings is required. The rep is credited when the elbows are fully locked out in the support position. The athlete must pass through some portion of a dip before reaching lockout. Kipping is allowed, but swings or rolls to support are not permitted. No part of the foot may rise above the rings during the kip.

BAR MUSCLE UP
The athlete must begin with, or pass through, a hang below the bar with arms fully extended and the feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support and glide kips are not permitted. No part of the body may rise above the height of the bar during the kip. At the top, athletes must have the elbows fully locked out while they maintain support above the bar with shoulders over or in front of the bar. Athletes must pass through some portion of a dip to lock out over the bar. Only the hands and no other part of the arm may touch the pull-up bar to assist athletes in completing the rep. Once on top, the hands must stay in contact with the bar, and athletes must maintain support with their arms. Removing the hands and resting while on top of the bar is not allowed.

HANDSTAND WALK 
When kicking up to the handstand position no part of the athletes hands can make contact with or ahead of the designated tape line. When completing each length, both hands must make contact with the floor past the designated tape line.

SYNC: Athletes must complete each length together, meaning that if one athlete fails, their partner must wait to start the next movement until the partner has completed the length. Each length must be completed by both athletes before continuing on to the next movement.

DEADLIFT
The barbell starts on the ground. The athlete’s hands must be outside the knees. Sumo deadlifts are not allowed. The rep is credited when the athlete’s hips and knees reach full extension, and the athlete’s head and shoulders are behind the bar. Athletes are NOT permitted to wear gymnastics grips while doing deadlifts.

INTERMEDIATE

For time:

12 - 9 - 6 

Chest to rings 

Bar muscle up 

10m HSW (1m segments)

Deadlift 110/80kg 

Timecap: 12 min

*Split anyhow

MOVEMENT STANDARDS 

RING PULL UPS
Details of the chest to rings will be explained at the athlete briefing.

BAR MUSCLE UP
The athlete must begin with, or pass through, a hang below the bar with arms fully extended and the feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support and glide kips are not permitted. No part of the body may rise above the height of the bar during the kip. At the top, athletes must have the elbows fully locked out while they maintain support above the bar with shoulders over or in front of the bar. Athletes must pass through some portion of a dip to lock out over the bar. Only the hands and no other part of the arm may touch the pull-up bar to assist athletes in completing the rep. Once on top, the hands must stay in contact with the bar, and athletes must maintain support with their arms. Removing the hands and resting while on top of the bar is not allowed.

HANDSTAND WALK 
When kicking up to the handstand position no part of the athletes hands can make contact with or ahead of the designated tape line. When completing each length, both hands must make contact with the floor past the designated tape line.

DEADLIFT
The barbell starts on the ground. The athlete’s hands must be outside the knees. Sumo deadlifts are not allowed. The rep is credited when the athlete’s hips and knees reach full extension, and the athlete’s head and shoulders are behind the bar. Athletes are NOT permitted to wear gymnastics grips while doing deadlifts.

SCALED

For time:

12 - 9 - 6 

Ring pull ups 

Pull ups 

10m HSW/PassHSW

Deadlift 80/60kg 

Timecap: 12 min

*Split anyhow

MOVEMENT STANDARDS 

RING PULL UPS

Details of the ring pull ups will be explained at the athlete briefing.

PULL UPS
This is a standard chin-over-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed as long as all the requirements are met. The arms must be fully extended at the bottom, with the feet off the ground. At the top of the movement, the chin must break the horizontal plane of the bar.

HANDSTAND WALK 
When kicking up to the handstand position no part of the athletes hands can make contact with or ahead of the designated tape line. When completing each length, both hands must make contact with the floor past the designated tape line.

Partner assisted handstand walk: The working athletes places both hands on the ground behind the designated tape line, and places both feet on the assisting partners shoulder. The assisting partner supports the working partner's feet on their shoulders, maintaining a steady grip throughout. When completing each length, both hands must make contact with the floor past the designated tape line.

DEADLIFT
The barbell starts on the ground. The athlete’s hands must be outside the knees. Sumo deadlifts are not allowed. The rep is credited when the athlete’s hips and knees reach full extension, and the athlete’s head and shoulders are behind the bar. Athletes are NOT permitted to wear gymnastics grips while doing deadlifts.

We are delighted to present this unique floater event to you. "Rogers Surprise" is a 1000-meter Ski Erg for time event. This event is worth 100 points, adding to the overall score.

So, what does a floater event mean? It means that you will have the opportunity to make as many attempts as you wish throughout the entire weekend. You can really push your limits and give it your all to improve your result. However, only your best result will count in the competition. So, make sure to give your absolute best every time you take on the challenge!

This exciting event will take place at CrossFit Furuset, located just 100 meters from the main arena. You can bring your family and friends to support you during your attempts. Competing is always more fun when you have your cheer squad behind you!

More detailed information about "Rogers Surprise" will be provided during the mandatory athlete briefing, which will take place on Saturday. There, you will receive all the necessary information and instructions for the event.

We hope you are as excited as we are for "Rogers Surprise," and we look forward to seeing you give it your all and deliver your best performances. It will undoubtedly be an unforgettable experience!

If you have any further questions or need more information, please do not hesitate to contact us. We wish you the best of luck with your preparations for the event and look forward to seeing you at Norwegian Throwdown!