Central Valley Throwdown 2022

For Time

5 Rounds

10 Hang Clusters (Rx-95/65, Masters/Scaled-75/55)

75' Suicide Sprints

Description

Athletes will begin on their start/finish mats. On 3-2-1 go athletes will begin their first set of 10 Hang Clusters. The first rep starts when an athlete takes the bar from the ground and stands at full extension (knees, hips, and shoulders behind bar). The hang position cannot go below the knee. A rebound hang cluster is allowed. During the squat portion of the hang cluster the athletes hip crease must go below parallel before they thrust the bar into the overhead position. The rep is complete when the elbows are locked out overhead with arms in line with the ears. The bar only needs to be taken from the ground on the first rep of each set or the first rep after the bar has been dropped during a set. Once a set of 10 clusters is complete the athlete may move into the 75’ suicide sprint (increments of 25’). After 5 rounds the clock will stop when the athlete has returned to their finishing mat.

*At each 25’ mark an athlete must have both feet cross the line before they can move or return back to the start position. This includes each time the athlete crosses the start/finish line.

For Time

14-12-10

Calories on Echo Bike

Sandbag Over Shoulder (RX/Masters-100/75, Scaled-75/50)

100' Yoke Pull/Drag

Description

Athletes will begin on their start/finish mats. On 3-2-1 go athletes will head to their Echo Bikes and complete 14 Cals. After that athletes will move to their designated area and complete 14 sandbag over shoulder.  After that athletes will move to their assigned yoke with a rope attached and hand over hand pull it for 50’ in one direction then turn around and over the shoulder drag it back 50’. Upon completion of that athletes will return for a round of 12 followed by a round of 10 with each round ending with the yoke drag.  Time will stop when athletes have pulled their yoke past the finish line.

8 Rounds for time

15' Rope Climb (Scaled-3 seated to standing)

25' Zercher Yoke Carry (Rx/Masters-265/225, Scaled-225/165)

Description

Athletes will begin on their start/finish mats. On 3-2-1 go athletes will begin their first rope climb 15’. In order for the rep to count, an athlete must clearly touch the pre-marked height on the rope before descending. Once a rope climb is completed athletes will move to their yoke and complete a 25’ Zercher Yoke Carry. Athletes will complete this sequence for 8 rounds. Time will stop when athletes are back on their finishing mats.

Prima 5K

This run will take place Sunday morning and be the individuals first event of the Central Valley Throwdown.  It will follow the same course as the actual Prima 5K that takes place on Saturday morning as part of the team competition.

If you would like to preview the course you may sign up and run the Prima 5K along with the teams on Saturday morning. Follow the link below to sign up and use coupon code PRIMA22 for free entry! 

https://runsignup.com/Race/Register/?raceId=124653

We will have a running clock but will not be recording times.  We will be ranking athletes based on their finishing place.  First place gets 1 point, second place gets 2 points and so on.  This will ease our scoring requirements and allow faster tabulation of results within all the divisions.

3 Rounds of 3:00 with 1:00 rest between rounds

Cal Ski  (Rx-20/15, Masters-15/12, Scaled-15/12)

Toes to Bar (RX/Masters-20, Scaled-Toes Above Hips-20)

Heaviest 1 Successful Sntach

Score is combined heaviest successful snatch from each round.

Description

Athletes will have three, 3:00 sets with a 1:00 rest/load bars between each set (11:00 Cap). Athletes will begin on their start/finish mats. On 3-2-1 go each athlete will complete their programmed amount of Cal Ski, and 20 Toes to Bar (Toes above hips - Scaled).  Athletes will have the remainder of each 3:00 set to find 1 rep successful heavy snatch. After one successful heavy snatch per 3:00 set athletes are done lifting until the next set. In the event an athlete misses their initial weight they may decrease their weight in order to complete one successful heavy snatch for that set. Athletes may only go back up in weight on the next set. Athletes must declare, to the judge, their weight on the bar prior to or after each lift.

*Collars are required.

*Athletes may preload their bars.

MM/FF Pairs

Cal Ski  (60/50)

Synchronized Toes to Bar - (30) (Scaled-Toes Above Hips)

Description

Teams will begin on their start/finish mats and be in M/M and F/F partners. On 3-2-1 go partners A will complete their programmed amount of Cal Ski while partners B wait.  Once partners A complete the work Partners B may start.  After both partner groups complete their ski Cals they will move to the rig to begin their synchronized Toes to Bar (Toes Above Hips – Scaled).  Partners A will complete their 30 reps while partners B wait.  Once partners A complete the work Partners B may start.  After both partner groups have completed their Toes to Bar (Toes Above Hips – Scaled) the clock will stop and the team will earn their first score. 

At that time teams will have 1:00 to rest/load bars before lifting.

Teams will have two bars set up at their snatch station. One male and one female bar. Teams will have 6:00 for all members to complete 1 heavy successful snatch. Teams can increase/decrease weight at any time during the 6:00 period. Teams must declare, to the judge,  their weight on the bar prior to or after each lift.  Only one team member lifts at a time. The second score will be total combined weight from each teammates heaviest successful snatch.

There is a 9:00 time cap to complete the Cal Ski and T2B (TAH).  If a team does not complete the work under the time cap 1 second will be added to the time cap for each unfished rep.

*Collars are required.

*Partner groups may choose to start in any order.

*Partners will partition their amount of Cal’s on the ski however they see fit.

*Partners must be in sync at the top of each rep for the Toe to Bar (RX/Masters) and above the hips (Scaled) in order for each rep to count.

MM/FF Pairs

Cal Ski  (60/50)

Synchronized Toes to Bar - (30) (Scaled-Toes Above Hips)

Description

Teams will begin on their start/finish mats and be in M/M and F/F partners. On 3-2-1 go partners A will complete their programmed amount of Cal Ski while partners B wait.  Once partners A complete the work Partners B may start.  After both partner groups complete their ski Cals they will move to the rig to begin their synchronized Toes to Bar (Toes Above Hips – Scaled).  Partners A will complete their 30 reps while partners B wait.  Once partners A complete the work Partners B may start.  After both partner groups have completed their Toes to Bar (Toes Above Hips – Scaled) the clock will stop and the team will earn their first score. 

At that time teams will have 1:00 to rest/load bars before lifting.

Teams will have two bars set up at their snatch station. One male and one female bar. Teams will have 6:00 for all members to complete 1 heavy successful snatch. Teams can increase/decrease weight at any time during the 6:00 period. Teams must declare, to the judge,  their weight on the bar prior to or after each lift.  Only one team member lifts at a time. The second score will be total combined weight from each teammates heaviest successful snatch.

There is a 9:00 time cap to complete the Cal Ski and T2B (TAH).  If a team does not complete the work under the time cap 1 second will be added to the time cap for each unfished rep.

*Collars are required.

*Partner groups may choose to start in any order.

*Partners will partition their amount of Cal’s on the ski however they see fit.

*Partners must be in sync at the top of each rep for the Toe to Bar (RX/Masters) and above the hips (Scaled) in order for each rep to count.

For Time

Rope Climbs (RX-20, Scaled-40 Seated to Standing)

Worm Walking Lunge (Rx-200', Scaled-100")

Description

Teams will begin on their start/finish mats. On 3-2-1 go teams will complete (20 RX),  (40 seated to standing - Scaled) rope climbs partitioned however they see fit as long as each member of the team completes at least 1 rope climb. In order for the rep to count, the athlete must touch the pre-marked height before descending. Once all rope climbs are complete teams will move to their worm at their predesignated area and begin work on their walking lunge (200’ RX, 100’ Scaled). At the halfway mark (100’ – Rx, 50’ – Scaled) is complete, teams will begin work on their 25 synchronized lateral burpees over worm. In order for a rep to count on the lateral burpees over worm all four members of the team must have their chest and thighs on the ground at the same time. Upon completion of a team’s 25 lateral burpees over worm, teams will continue the (200’ total RX, 100’ total scaled) walking lunge. Time will stop when the second walking lunge section is complete and all members are back on their finishing mat.