D.C. Throwdown

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WORKOUT #1

Event #1

Clean and Jerk Ladder

Sponsored by: Big League Performance and Rehabilitation

RX

165/115

185/125

205/135

225/150

245/160

265/175

285/185

305/200        

Masters

135/95

155/110

175/120

195/130

205/140

225/150

245/160

265/170

Scaled

135/95

155/105

165/115

175/120

185/125

195/130

205/140

215/145

• The clean and jerk ladder will begin with an empty bar and two stacks of plates and clips on either end.
• Athletes cannot load their bar until the clock starts.
• Once the clock starts, athletes may load the bar to the first weight on their ladder.
• Teams will have 90 seconds for each athlete to complete one clean and jerk
• All athletes must lift facing the front of the gym toward the score table
• If the athletes both complete their clean and jerk in the 90 second window, and they have time to spare, they may change their weights to the next weight on the ladder.
• Once the 90 seconds has elapsed, a new 90 second window will begin, in which each athlete must perform one clean and jerk.
• If an athlete misses a clean and jerk, his or her score will be the heaviest weight completed. There is no limit on the amount of attempts an athlete may take.
• If an athlete fails a clean and jerk, he or she may choose to do deadlifts in the remaining time of the 90 second window. Each deadlift will count as an additional 0.1 pounds added to the heaviest weight lifted.
• If one athlete misses a lift, his or her partner may still proceed up the ladder upon completing a repetition.
• If athletes fail a repetition, once the 90 second window has elapsed, they are finished. They may continue to help their partner switch weights if the partner continues to progress up the ladder.
• If an athlete clears the ladder by completing all of weights, he or she may choose to do deadlifts with the final weight, each deadlift will add 0.1 pounds to the heaviest weight lifted.

Movement Standards

Clean and Jerk

• The clean and jerk is a ground-to-overhead in any way, but it must include two distinct movements; snatches are not allowed. A muscle clean, power clean, squat clean, or split clean may be used to get the bar to the shoulders, and a shoulder press, push press, push jerk, or split jerk may be used to get the weight overhead. The barbell begins on the ground.
• A deadlift to a hang clean is not allowed.
• The barbell must come to full lockout overhead with the hips, knees, and arms fully extended, and the bar directly over the middle of the body.
• If the athlete successfully cleans the bar, attempts a jerk, misses the jerk, and the bar comes back down to the shoulders, he or she may attempt another jerk without returning the bar to the floor.
• If the athlete cleans the bar, and for some reason the bar comes back down to the hips, the rep will not count.

Deadlift

• This is a traditional deadlift with 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.

Scoring

• The final score will be the total weight lifted by each athlete, including any tie breaking deadlifts.

Safety Notes

• Clips must be on the bar at all times. If you lift without clips, the rep will not count.
• Everything must stay inside your lane, including the weights and your own bodies.
• If any part of your body or weights, including the weights on the ground or your feet are outside of your lane when you are lifting, the rep will not count.
• No weights can be directly under your bar when you are lifting, they must be to the side or in the front or back of you to avoid dropping the bar on the weights.
• Please be careful when dropping the bar from the top as to avoid the bar bouncing into another lane.
• At the conclusion of each heat, the athletes must re-stack the weights and clips exactly as they were before. Heaviest weights on the bottom and lightest weights on the top. If athletes do not re-stack their plates, their scores will not be counted.

EVENT 2

WORKOUT #2 and #3

Strategy and Stamina

Presented By: John’s Fit Meals 

12-minute AMRAP:

a.  Workout #2: Max Calorie Row

b.  Workout #3: 12 Wallballs, 12 Toes to Bar, 12 Burpee Box Jump Overs*

* Ascending by 2 reps every round (12, 14, 16, 18, 20, 22, etc.)

• There are two components to this event, each one scored as a separate workout on the leaderboard. 
• The first scored element is the max calorie row.
• The second scored element is rounds and repetitions of an ascending triplet consisting of wall balls, toes-to-bar, and burpee box jump overs. 
• Over the course of 12 minutes, teams will accumulate as many calories on the rower as possible and as many rounds and reps of the triplet.
• Only one athlete can be working on a single station at any given time.  
• Athletes may alternate stations between themselves as many times as they choose.
• There are no criteria for the switch. Athletes do not have to slap hands, for example.
• The partner coming in will pick up exactly where the other partner left off.
• One athlete may be strapped in to the rower and the other athlete may be by the wall ball before the clock starts.
• Once the clock starts, one athlete will begin rowing and the other will begin performing wall balls.

Movement Standards

Row

• The monitor on the rower must be set to zero at the beginning of the row.

Wall Ball

• All male divisions, RX, Masters, and Scaled will be throwing a 20-pound ball to a 10 ft target. In order for the rep to count, any part of the ball must touch the target. 
• All female divisions, RX, Masters, and Scaled, will be throwing a 14-pound ball to a 9 ft target.
• In the wall ball, the medicine ball must be taken from the bottom of the squat, hip crease below the knee, and thrown to hit the specified target.
• If the ball drops to the ground from the top, 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.
• Athletes may rest the ball against the wall before moving in to the next wall ball, as long as they pass through a full squat at the bottom.
• There is no requirement to stand tall at the beginning of the first rep. The rep begins when the athlete picks up the ball in any way and passes into a full squat.

Toes-to-Bar

• RX and Masters athletes will be doing toes-to-bar.
• Scaled athletes will be performing hanging knee raises.
• In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. 
• At the start of each rep, the arms must be fully extended, and the heels must be brought back behind the bar. 
• Overhand, underhand, or mixed grip are all permitted. 
• The rep is credited when both feet come into contact with the bar at the same time, between the hands. Any part of the feet may make contact with the bar. 
• The feet cannot touch outside of the hands.
• The feet cannot touch at separate times.

Hanging Knee Raises

• Scaled athletes will perform hanging knee raises. The arms and hips must be fully extended at the bottom and the heels must be brought back behind the bar.
• Overhand, underhand, or mixed grip are all permitted.
• The rep is credited when the knees are above the height of the hips.

Burpee Box Jump Over

• RX will be performing burpee box jump overs.
• Masters and scaled will have the option of doing burpee box jump overs or burpee box step overs.
• Scaled athletes have the option to do step overs.
• The burpee box jump over starts with the athlete touching their chest and thighs to the ground in any orientation (facing, parallel, etc.) toward one side of the box, and finishes with the athlete jumping over the box. 
• In the burpee, athletes may jump or step up from the ground. 
• In the box jump over, there is no requirement to stand tall while on top of the box. 
• A two-foot takeoff is always required, and only the athlete’s feet may touch the box. 
• Athletes may jump facing the box or sideways, adjacent to the box.
• The athlete may jump on top of the box using a two-foot landing and then jump or step off to the other side, or the athlete may jump completely over the box. 
• If jumping over the box, the feet must go over the box, not around it, and the athlete must use a two-foot landing.
• Athletes hands may touch their legs during the movement.
• Each rep is counted when the athlete lands on the ground on the opposite side, where they may begin their next rep. 

Burpee Box Step Over

• Scaled athletes may perform burpee box step overs. The burpee box step-over starts with the athlete touching their chest and thighs to the ground in any orientation (facing, parallel, etc.) toward one side of the box, and finishes with the athlete stepping over the box. 
• In the box step-over, there is no requirement to stand tall while on top of the box. Only the athlete’s feet may touch the box. The athlete may step on top of the box and then jump or step down on the other side.
• During the step over, both feet must touch the top of the box. The athlete cannot step over with one foot in one motion.

Scoring

• Teams will end with two separate scores. Workout #2) Total calories rowed; Workout #3) Total repetitions of the triplet. 

EVENT 2

WORKOUT #2 and #3

Strategy and Stamina

Presented By: John’s Fit Meals 



12-minute AMRAP:

a.  Workout #2: Max Calorie Row

b.  Workout #3: 12 Wallballs, 12 Toes to Bar, 12 Burpee Box Jump Overs*

* Ascending by 2 reps every round (12, 14, 16, 18, 20, 22, etc.)

• There are two components to this event, each one scored as a separate workout on the leaderboard. 
• The first scored element is the max calorie row.
• The second scored element is rounds and repetitions of an ascending triplet consisting of wall balls, toes-to-bar, and burpee box jump overs. 
• Over the course of 12 minutes, teams will accumulate as many calories on the rower as possible and as many rounds and reps of the triplet.
• Only one athlete can be working on a single station at any given time.  
• Athletes may alternate stations between themselves as many times as they choose.
• There are no criteria for the switch. Athletes do not have to slap hands, for example.
• The partner coming in will pick up exactly where the other partner left off.
• One athlete may be strapped in to the rower and the other athlete may be by the wall ball before the clock starts.
• Once the clock starts, one athlete will begin rowing and the other will begin performing wall balls.

Movement Standards

Row

• The monitor on the rower must be set to zero at the beginning of the row.

Wall Ball

• All male divisions, RX, Masters, and Scaled will be throwing a 20-pound ball to a 10 ft target. In order for the rep to count, any part of the ball must touch the target. 
• All female divisions, RX, Masters, and Scaled, will be throwing a 14-pound ball to a 9 ft target.
• In the wall ball, the medicine ball must be taken from the bottom of the squat, hip crease below the knee, and thrown to hit the specified target.
• If the ball drops to the ground from the top, 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.
• Athletes may rest the ball against the wall before moving in to the next wall ball, as long as they pass through a full squat at the bottom.
• There is no requirement to stand tall at the beginning of the first rep. The rep begins when the athlete picks up the ball in any way and passes into a full squat.

Toes-to-Bar

• RX and Masters athletes will be doing toes-to-bar.
• Scaled athletes will be performing hanging knee raises.
• In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. 
• At the start of each rep, the arms must be fully extended, and the heels must be brought back behind the bar. 
• Overhand, underhand, or mixed grip are all permitted. 
• The rep is credited when both feet come into contact with the bar at the same time, between the hands. Any part of the feet may make contact with the bar. 
• The feet cannot touch outside of the hands.
• The feet cannot touch at separate times.

Hanging Knee Raises

• Scaled athletes will perform hanging knee raises. The arms and hips must be fully extended at the bottom and the heels must be brought back behind the bar.
• Overhand, underhand, or mixed grip are all permitted.
• The rep is credited when the knees are above the height of the hips.

Burpee Box Jump Over

• RX will be performing burpee box jump overs.
• Masters and scaled will have the option of doing burpee box jump overs or burpee box step overs.
• Scaled athletes have the option to do step overs.
• The burpee box jump over starts with the athlete touching their chest and thighs to the ground in any orientation (facing, parallel, etc.) toward one side of the box, and finishes with the athlete jumping over the box. 
• In the burpee, athletes may jump or step up from the ground. 
• In the box jump over, there is no requirement to stand tall while on top of the box. 
• A two-foot takeoff is always required, and only the athlete’s feet may touch the box. 
• Athletes may jump facing the box or sideways, adjacent to the box.
• The athlete may jump on top of the box using a two-foot landing and then jump or step off to the other side, or the athlete may jump completely over the box. 
• If jumping over the box, the feet must go over the box, not around it, and the athlete must use a two-foot landing.
• Athletes hands may touch their legs during the movement.
• Each rep is counted when the athlete lands on the ground on the opposite side, where they may begin their next rep. 

Burpee Box Step Over

• Scaled athletes may perform burpee box step overs. The burpee box step-over starts with the athlete touching their chest and thighs to the ground in any orientation (facing, parallel, etc.) toward one side of the box, and finishes with the athlete stepping over the box. 
• In the box step-over, there is no requirement to stand tall while on top of the box. Only the athlete’s feet may touch the box. The athlete may step on top of the box and then jump or step down on the other side.
• During the step over, both feet must touch the top of the box. The athlete cannot step over with one foot in one motion.

Scoring

• Teams will end with two separate scores. Workout #2) Total calories rowed; Workout #3) Total repetitions of the triplet. 

EVENT 3

WORKOUT #4

The Chipper

Presented By: District CrossFit

80/65 Assault Bike Calories

60 Pull Ups

40 Handstand Push Ups

20 Dumbbell Snatches

RX

Assault Bike Calories

Chest-to-Bar Pull Ups

Deficit Handstand Push Ups (45 pound plate/25 pound plate)

Dumbbell One Arm Full Snatch (50/35)

Masters

Assault Bike Calories

Chin-Over-Bar Pull Ups

Handstand Push Ups

Dumbbell One Arm Full Snatch (50/35)

Scaled

Assault Bike Calories

Chin-Over-Bar Pull Ups

Hand Release Push Ups

Dumbbell One Arm Power Snatch (50/35)

• The Chipper is for time, with a 9 minute time cap
• Athletes may divide up the reps however they want
• There is no minimum work requirement for any movement

·     The workout begins with 80 bike calories for all male teams and 65 bike calories for all female teams 

Assault Bike 

• The monitor must be set to zero, athletes can bike however they want, including arms only or legs only
• Athletes may switch on and off the bike as much as desired

Once the calories are completed, teams will move on to 60 pull ups.

Chest-to-bar-pull ups

• RX athletes will be performing chest-to-bar pull ups
• This is a standard chest-to-bar pull up; dead hang, kipping, or butterfly pull-ups are allowed as long as the following requirements are met:
• The arms must be fully extended at the bottom, with the athlete's feet off the ground
• The chest must come in contact with the bar at the top
• Overhand, underhand, or mixed grip are all permitted

Chin-over-bar pull ups

• Masters and scaled athletes will be performing chin-over-bar pull ups
• All of the standards are the same as the chest-to-bar, but the requirement is that at the top, the chin must pass over the plane of the bar

Once all 60 pull ups are completed, teams move on to the 40 handstand push ups or 40 hand release push ups. 

Handstand push ups

• RX athletes will be performing deficit handstand push ups
• Masters athletes will be performing normal handstand push ups
• The general set up will be an ab mat with two 25 pound weights on either side
• The 25 pound plates must stay in constant contact with the ab mat, but the weights and the ab mat can be adjusted closer or further away from the wall, as the teams choose 
• To create the deficit, another 25 pound weight will be added for women, for men a 45 pound plate will be added
• The hands can be placed anywhere on the plate, as long as no part of the hand or fingers are touching the ground
• Every repetition of the handstand push up begins and ends at the top of a handstand with the arms fully locked out, the heels in contact with the wall, the hips open and the body in line with the arms
• Note that the rep must start with the athlete kicking up to the wall with arms extended, and then lowering the head on to the ab mat for the first repetition
• If athletes do not do this, but instead go directly into a headstand, their first rep will not count, but they may then begin their rep once they have reached a fully locked out handstand position
• At the bottom, the athlete’s head must make contact with the ab mat
• The feet do not need to remain in contact with the wall for the entire movement, but the heels must be in contact with the wall at the beginning and end of each rep
• Kipping is allowed
• The feet must remain inside the width of the hands throughout the entire repetition
• The hips may touch the wall during the kip, but at the beginning and end of each rep, only the heels may be touching the wall, with the arms fully locked out

Hand release push ups

• Scaled athletes will perform hand release push ups
• The hand release push up begins with the athletes’ hands directly beneath their shoulders
• Athletes may not widen their hands outside of their shoulder width
• The feet must also be within shoulder width, if they are outside, you will be no repped
• Athletes begin with arms locked out and a straight body in which the hips and back are aligned
• When the athlete lowers to the floor, the hips and back must move down at the same rate, if the athlete worms down, he or she will be no repped
• At the bottom, the hips and chest must make contact with the ground and the athletes must lift their hands from the ground, there is no requirement for how high to lift the hands as long as no part of the hand is touching the ground
• Athletes must lift their hands at the same time
• Athletes may then place their hands back on the ground and perform a push up
• During the push up, the hands must remain shoulder width apart, and the hips and back must rise at the same rate
• No worming up and down
• The repetition ends with the arms fully extended and the hips and back aligned

Once the handstand push ups or hand release push ups are complete, teams will move on to the one arm dumbbell snatches. 

One arm dumbbell snatch

• RX and Masters athletes will be performing one arm dumbbell full snathces
• Scaled athletes will be performing one arm dumbbell power snatches
• The dumbbell snatch 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
• Clean and jerks are not allowed
• Touch and go is permitted
• Bouncing the dumbbell is not allowed
• Athletes may swing the dumbbell up, or keep it close to the body, as long as it is done in one fluid motion
• Athletes must alternate arms after each repetition and may not alternate until a successful rep is achieved
• Athletes cannot do two or more snatches in a row on one arm
• The non-lifting hand and arm may not be in contact with the body during the repetition
• 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
• Scaled athletes may choose to do a 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
• RX and Masters cannot do a split style snatch
• For the full snatch, the athlete can go right into the squat snatch or the athlete can power snatch the dumbbell up, straighten the legs, pause, and then go into the full squat
• For the rep to count, the hips must pass below the knee at the bottom and then the athlete must stand tall, all the while with the dumbbell overhead
• A slight bend in the elbow is acceptable during the squat as long as the dumbbell does not come down so far that it touches the athletes head or body, but at the top, the elbow must be fully locked out for the rep to count
• For scaled teams, athletes can muscle snatch, power snatch, or split snatch
• A slight bend in the elbow is allowed when catching the power snatch, but the arm must be fully extended when standing tall
• Alternating hands on the way down is allowed, as long as the switch occurs at the athlete’s face level or below and not above the athlete’s head
• Athletes cannot drop the dumbbell from overhead

Scoring

• If a team completes all of the repetitions before the time cap, their score will be the time of their completion. 
• If teams do not complete all of the reps and are time capped, one second will be added for each rep not completed. For example, if a team completed all of the bike calories, all of the pull ups, but only 30 of the handstand push ups, they have 30 total repetitions remaining, so their final score would have 30 seconds added to the time cap, which in this case, would be 9 minutes and 30 seconds (Score: 9:30).