Invictus Boston Summer Throwdown 2024

RX
For Time:
40/32 Cal Echo Bike
15 Burpee Pull-Ups
20/16 Cal Echo Bike
10 Burpee Pull-Ups
10/8 Cal Echo Bike
10 Burpee Pull-Ups
20/16 Cal Echo Bike
15 Burpee Pull-Ups
40/32 Cal Echo Bike
 *Time Cap: 20:00

SCALED
For Time:
30/24 Cal Echo Bike
15 Burpees To Target
20/16 Cal Echo Bike
10 Burpees To Target
10/8 Cal Echo Bike
10 Burpees To Target
20/16 Cal Echo Bike
15 Burpees To Target
30/24 Cal Echo Bike
*Time Cap: 20:00

MASTERS 50+
For Time:
30/24 Cal Echo Bike
15 Burpee Pull-Ups
20/16 Cal Echo Bike
10 Burpee Pull-Ups
10/8 Cal Echo Bike
10 Burpee Pull-Ups
20/16 Cal Echo Bike
15 Burpee Pull-Ups
30/24 Cal Echo Bike
*Time Cap: 20:00

Bike Standards:
Competitors should opt to use an Echo Bike. If class is full and they have to use an assault bike they need to up the calories to the following to maintain the same difficulty.

RX
47/37 Calories
24/19 Calories
12/10 Calories

Scaled/Masters 50+
35/28 Calories
24/19 Calories
12/10 Calories

Competitors must reset their monitors for each set of calories on the bike. The bike can be anywhere in relation to the pull-up bar. Athletes must hit the calorie target before getting off the bike.

 
Burpee Pull-Ups:
The pull-up bar must be out of reach when the athlete stands under the bar with their arms straight over head. 
Athletes start the rep by descending into the burpee and must touch their chest and thighs to the ground at the bottom of the burpee rep. They can jump right into the pull-up out of the burpee or jump to the bar and kip to the top of the pull-up. The athlete must bring their chin over the bar for the pull-up to count. 

Burpee To Target:
The pull-up bar must be out of reach when the athlete stands under the bar with their arms straight over head. Athletes start the rep by descending into the burpee and must touch their chest and thighs to the ground at the bottom of the burpee rep. Athletes complete the rep by touching the bar with both hands at the same time. Any part of the hand can touch the bar.

RX
9 Minute AMRAP
+3 Hang Power Snatch (95/65lbs)
+3 Overhead Squats
30 Double Unders
*Add 3 reps to the Hang Power Snatch and Overhead Squat every round (3/3/30, 6/6/30, 9/9/30, etc…)

Scaled/Masters 50+
9 Minute AMRAP
+3 Hang Power Snatch (75/55lbs)
+3 Overhead Squats
50 Single Unders
*Add 3 reps to the Hang Power Snatch and Overhead Squat every round (3/3/50, 6/6/50, 9/9/50, etc…)

Hang Power Snatch Standards
The athlete must deadlift the bar to the hips first before descending into the hang position for the first hang power snatch. The bar must descend below the hip for the hang portion of the lift. It doesn't need to go all the way to the knee. The rep is complete at full hip, knee and arm extension with the bar over the middle of the foot. If they break up the set, they have to deadlift the bar back to the hip to initiate the next rep. Hang muscle snatches are also allowed.

Overhead Squat Standards
The athlete can start their first overhead squat from the finishing position of their last hang power snatch. They must descend to hips below parallel with control of the bar in the overhead position. The rep is complete at full hip, knee and arm extension with the bar over the middle of the foot. Each rep must start at the top position, they can not squat snatch into the rep.

Jump Rope Standards
The rope passes under the feet twice during a single jump.
For scaled divisions, the rope passes under the feet once for each jump. The rope must spin forward.

Rounds, Rep Scheme, and Total Reps Completed After Finishing That Round
RX
1 - 3/3/30 - 36 
2 - 6/6/30 - 78
3 - 9/9/30 - 126
4 - 12/12/30 - 180
5 - 15/15/30 - 240
6 - 18/18/30 - 306
7 - 21/21/30 - 378

Scaled & Masters
1 - 3/3/50 - 56
2 - 6/6/50 - 118
3 - 9/9/50 - 186
4 - 12/12/50 - 260
5 - 15/15/50 - 340
6 - 18/18/50 - 426
7 - 21/21/50 - 518

RX
6 Minute AMRAP
Buy-In: 1000/800M Row
Into as many rounds as possible in the remaining time…
-8 Alternating Goblet Reverse Lunges (70/53lbs) (4/Side)
-6 Toes-2-Bar

~Rest 2 minutes and repeat starting with the 1000/800M Row buy-in. Pick up where you left off on the AMRAP.

Scaled/Masters 50+
6 Minute AMRAP
Buy-In: 850/650M Row
Into as many rounds as possible in the remaining time…
-8 Alternating Goblet Reverse Lunges (53/35lbs) (4/Side)
-6 Hanging Knee Raises

~Rest 2 minutes and repeat starting with the 850/650M Row buy-in. Pick up where you left off on the AMRAP.

Row Standards
Athletes started seated on the rower with hands off of the handles.
Athletes cannot get off the rower until they have hit their designated row distance.
Athletes must reset the rower monitor in between row buy-ins.

Goblet Reverse Lunges
The athletes begin standing with the kettlebell in the goblet position.
For the goblet position, the kettlebell has to be in front of the body, above the waist, and not resting on the shoulders. They can use any hand position to hold the kettlebell they like as long as it meets these criteria.
Athletes step back into the reverse lunge and touch their knee to the ground. They cannot rest the kettlebell on their knee at the bottom of the lunge.
They must stand tall with full hip and knee extension to complete the rep.
Athletes alternate legs on the lunges.

Toes-To-Bar
Athletes start the rep with their arms fully extended.
Their feet must pass behind the plane of the bar before ascending. 
Their toes must touch the bar together for the rep to count.
A bend of the legs and kick to get the toes to the bar is allowed.

Hanging Knee Raises
Athletes start the rep with their arms fully extended.
Their feet must pass behind the plane of the bar before ascending. 
Their knees must rise higher than hip level for the rep to count.
Kipping is allowed.