The Triple Threat Throwdown

5:00 As Many Reps As Possible

8 Calorie Echo Bike

6 Sandbag Cleans 150/100 RX Masters (40+) 100/70 Intermediate Scaled

2:00 Rest

5:00 As Many Reps As Possible

8 Calorie Echo Bike

8 Sandbage Squats 150/100 RX Masters (40+) 100/70 Intermediate Scaled

All athletes will start in the holding area. At 3,2,1 Go 1 athlete will move to the Echo Bike. Athlete's must complete a round before switching, but athletes can complete as many rounds as they desire before switching. Athletes MAY NOT switch during a round. Only one athlete working on the floor at a time. Upon completing 8 calories on the echo bike athlete will complete 6 sandbag cleans. Athletes will repeat this couplet for the first 5 minutes and complete as many rounds as possible. They will imediately begin a 2 minute rest perioud. Then will complete 8 calorie echo bike and 8 sandbag squats as many times as they can in the time frame. 

For the Sandbag Cleans, Athlete's must pick the sandbag up and throw it over their shoulder. Athlete's must stand to full extension and sandbag must go over the shoulder. A no rep will be awarded if the athlete re dips under the sandbag or the sandbag travels next to the athletes shoulder. 

For the Sandbag Squats, Athletes must bear hug the sandbag and squat below parallel and show full lock out at the top of each rep. For the bear hug, the sandbag must be held so that the athlete's hip crease is visable to the judge. If the sandbag is below the hip crease they will count as no reps. If the athlete uses their arms in any fashion to press off their legs that will count as a no rep. If parallel is not passed, or full lock out at the top is not achieved, no reps will be awarded. 

The team score is total number of rounds and reps completed in the 10 minutes of working time. 

12:00 To Complete As many rounds as possible

50 Double Unders / 50 Double Unders / 100 Single Unders

21 Toes to Bar / Medicine Ball Abmat Sit Ups

15 Burpees to a target

9 Strict Handstand Push Ups / Kipping HSPU / Hand Release Push Ups

All athletes will start in the holding area, at 3,2,1 Go, one athlete will start their double unders. Athletes can switch at any time and split the work up how ever they see fit. Only one athlete on the floor at a time, the other 2 athletes wait in the holding area. 

50 Double unders for RX, Master (40+), and Intermediate and 100 Single Unders for Scaled. For Double unders the jump rope must pass under the athlete's feet twice during one jump. For Single unders the rope must pass under the athlete's feet once during one jump.

21 Toes to Bar for RX, Masters (40+), and intermediate and 21 Medicine Ball Abmat Sit Ups for Scaled. For Toes to bar, athlete's must start with arms straight in the hanging position, they may use any kipping style they would like. The athlete's feet must break the plane of the pull up bar and feet must be behind the bar at the bottom of each rep. Athlete's must make contact with the pull up bar with both feet at the same time in between their hands. 

15 Burpees to a target for all divisions. Athlete's must drop to the ground making full contact with floor. Chest and thighs must be on the ground for the rep to count. Athletes may step up, jump up, or worm up to the standing position. Athlete's must touch the pull up bar with both hands above them for the rep to count. IF you are tall enough athlete's do not have to jump for the rep to count, as long as both hands touch the target. If athlete's miss the target, they only have to touch the bar to make the rep count, they DO NOT have to compete a full burpee. 

9 Strict Handstand Push Ups for RX, 9 Kipping Handstand Push Ups for Masters (40+) and Intermediate, 9 Hand release Push Ups for Scaled. For Strict Handstand Push Ups athletes will place hands on designated mats. For all Handstand Push Ups, athlete's palms must be inside the lines on the mat to meet the standards. Athlete's head must make contact with the mat at the bottom of each rep, they will then press to a controlled locked out position with NO KIP to complete the rep. For Kipping Handstand push ups the athlete's can use any style of kipping they choose. The athlete's head must make contact with the mat and show controlled locked out position at the top of each rep. For Hand release push ups, Athlete's chest and thighs must make contact with the ground for each rep. At the bottom of each rep athlete's hands must leave the ground before pressing into the top position. Athlete must move as one unit and show controlled lock out at the top of each rep. 

Athletes can tag in and tag out at anytime during the workout as long as only one athlete is on the floor working at a time. 

10:00 To Complete

30 Calorie Row

30 Wallballs 30/20 20/16 16/10

then,

3 Rounds

10 Calorie Row

10 Ground to Overhead 135/95 95/65 75/55

then,

3 Rounds

10 Calorie Row

6 Bar Muscle Ups, 12 Chest to Bar Pull Ups. 12 Pull Ups

You must decide prior to 3,2,1 Go which athlete is doing which couplet. Only one athlete on the floor at a time. All athletes will start in the holding area and when the workout starts Athlete 1 will start on their 30 cal row. When the 30 wall balls are complete they will tag in Athlete 2.

Athlete 2 will then complete 3 rounds of 10 calorie row and 10 ground to overhead. The athlete has their choice of clean and jerk, clean and press, or snatch for the ground to overhead. Athlete must show controlled lock out over head to complete every rep. Once all 3 rounds are complete Athlete 2 will tag Athlete 3 in to complete the next couplet.

Athlete 3 will then complete 3 rounds of 10 calorie row and 6 bar muscle ups for RX and Masters (40+), 12 Chest to bar 12 pull ups for Intermediate, and Pull Ups for scaled. For RX the athlete must start with straight arms at the bottom of each rep and show controlled lock out at the top of their bar muscle ups. Athlete's toes may NOT come above the pull up bar at any time during the rep. For Intermediate athletes' chest must make contact with the pull up bar. For Scaled athlete's chin must make it over the pull up bar. For the pull ups any kip or strict pull up may be used as long as the athlete starts with the arms straight in the hang position on the pull up bar and the chin breaks the plain of the pull up bar. The rep is completed when then chin is above the pull up bar. 

For the wall balls, the athlete must break below parallel at the bottom of each rep. At the top of each rep the ball must hit above the bolt on their respective targets.

All 3 Athletes will start in the holding area. The bar can be preloaded for the first lifter. At 3,2,1 Go Athlete 1 will approach the bar. 1 Athlete on the floor at a time. In a 12 minute time cap, each athlete will establish

3 RM Front Squat - From the ground

3 RM Overhead Squat - From the ground

3 RM Thrusters - From the ground

Front Squat: 1 athlete must establish a 3 rep max front squat from the ground. The first rep can be a squat clean or power clean into a front squat. The athlete must move the bar from the ground to the front rack position and perform 3 front squats. Each squat must be below parallel and must reach full extension at the top. You may rest at the top of the rep before each rep. 

Overhead Squat: 1 athlete must establish a 3 rep max overhead squat from the ground. The athlete can get the barbell over head in any way they choose. You can snatch it, clean and press, clean and press to back rack adjust grip and behind the neck jerk it. The overhead squat follows the same standards as the front squat, you must squat below parallel and stand to full extension at the top of each rep. You must maintain control of the barbell overhead for every rep. Press outs are allowed as long as the barbell does not go below the athlete's head. The athlete must establish control overhead with their feet back under their hips for the rep to be completed.

Thrusters: 1 athlete must establish a 3 rep max thruster from the ground. The first rep can be a cluster (squat clean into thruster). All 3 reps the athlete must squat below parallel and lock out the bar over head and maintain control. The athlete may rest in the front rack or overhead before the next rep as long as the bar does not touch the ground after the first rep. If the bar is dropped at any point during the 3 reps, it will count as a no rep and the athlete must start over. 

Lifts may be done in any order, but only one athlete may perform a lift. You must decide which athlete is doing which lift. The weights must be announced to your judge prior to each lift. All athletes can be on the floor to change weights between lifts but athletes cannot lift until other athletes are in the holding area