2nd Annual Summer Throwdown

3 Separately scored events on a running clock.

Rx:

Event 1:

For Time: (5:00 cap)
-40/30 Ring Muscle Ups

At the go signal, male teams will perform 40 Ring Muscle Ups and female teams will perform 30 Ring Muscle Ups.

One athlete works at a time.

The rings can be adjusted, but teams will have access to one set of rings.

Athletes can use plates for risers or assist their teammates up as they decide.

There is no minimum work requirement for any athlete.

When athletes have finished, they'll advance to the finish line and rest until the 5:00 mark, and then begin Workout 2.

If a team does not finish, 1 second per incompleted rep will added to the 5:00 cap designation.

Scaled:

For Time: (5:00 cap)
-50 Pull-Ups

At the go signal, teams will perform 50 Pull-Ups. Kipping and/or Butterfly Kipping is allowed.

One athlete works at a time.

Athletes can chose any bar in their lane to perform their Pull-Ups. (There are varied height options in every lane.)

Athletes can use plates for risers or assist their teammates up as they decide.

There is no minimum work requirement for any athlete.

When athletes have finished, they'll advance to the finish line and rest until the 5:00 mark, and then begin Workout 2.

If a team does not finish, 1 second per incompleted rep will added to the 5:00 cap designation.

Event 2:

Rx:

At 5:00:

For Time: (5:00 cap)
-200 Foot Handstand Walk

At the go signal, athletes will perform a 200 Foot Handstand Walk.

The walks will be performed in 10 UNBROKEN 20-foot sections. The 20 feet will be marked off, and athletes cannot go further than 20 feet.

During each 20 foot handstand walk, a sandbag must be carried and stay with it, with the same flow as the Tank/KB Grunt Work. The bag can wait for the HSW, or the HSW can wait for the bag, but the neither can begin the next 20 foot section until both working athletes cross the line.

The weight on the bag is 150 lbs for men, and 100 lbs for women.

The bag may be held however athletes decide. (on the chest or their shoulder). Athletes may receive help picking up the bag.

There is no minimum work requirement for any athletes. Athletes may transition however they decide.

The bag does NOT have to be put down after each 20 foot section; athletes may keep in in hand/shoulder and turn around, or pass it back and forth.

When the bag and HSW have accumulated 200 feet, the athletes will advance to the finish line and will recover until the 10:00 mark to begin Workout 3.

If a team does not finish, 1 second per incompleted rep will added to the 5:00 cap designation. (Each 20 foot section is 1 rep)

Scaled: 

At 5:00:

For Time: (5:00 cap)
-200 Walking Lunges

At the go signal, athletes will perform a 200 Foot Handstand Walk.

The Lunges will be performed in 10 UNBROKEN 20-foot sections. The 20 feet will be marked off, and athletes cannot go further than 20 feet.

During each 20 foot Lunge, a sandbag must be carried and stay with it, with the same flow as the Tank/KB Grunt Work. The bag can wait for the Lunge, or the Lunge can wait for the bag, but the neither can begin the next 20 foot section until both working athletes cross the line.

The weight on the bag is 100 lbs for men, and 70 lbs for women.

The bag may be held however athletes decide. (on the chest or their shoulder). Athletes may receive help picking up the bag.

There is no minimum work requirement for any athletes. Athletes may transition however they decide.

The bag does NOT have to be put down after each 20 foot section; athletes may keep in in hand/shoulder and turn around, or pass it back and forth.

When the bag and Lunges have accumulated 200 feet, the athletes will advance to the finish line and recover until the 10:00 mark to begin Workout 3.

If a team does not finish, 1 second per incompleted rep will added to the 5:00 cap designation. (Each 20 foot section is 1 rep)

Event 3:

Rx:

At 10:00:

5 Rounds for Time: (8:00 cap)
-3 Sychro Wall Walks
-5 Bag Cleans 150/100

At the go signal, all 3 athletes will perform 3 synchronized Wall Walks. For each rep, all athletes must have their chest on the ground together, meet at the top position together with their hands on the line, and then be back on the ground together.

Once the team has performed their 3 Wall Walks, they'll advance to the bag and perform 5 Bag Cleans. Any athlete(s) can perform the cleans and there is no minimum work requirement.

At the top of each rep, control must be established and the non working arm must extend out to the side.

Touch and go reps WILL be allowed.

Upon the completion of the 5th rep, the bag will advance forward to the next working area. This must be done before the athletes move back to the wall. If an athlete drops the bag on rep 5, it will have to be picked up and walked to the next station before advancing to the Wall Walks.

Upon completing the 5th set of bag cleans, the team will advance to the finish line.

If a team does not finish, 1 second per incompleted rep will added to the 8:00 cap designation.

Scaled: 

At 10:00:

5 Rounds for Time: (8:00 cap)
-3 Wall Walks
-5 Bag Cleans 100/70

At the go signal, the team will perform 3 Wall Walks, with one athlete working. (3 total; NOT 3 each, or 3 sychronized.) Any athlete(s) can perform the Wall Walks. There is no minimum work requirement.

Once the team has performed their 3 Wall Walks, they'll advance to the bag and perform 5 Bag Cleans. Any athlete(s) can perform the cleans and there is no minimum work requirement.

At the top of each rep, control must be established and the non working arm must extend out to the side.

Touch and go reps WILL be allowed.

Upon the completion of the 5th rep, the bag will advance forward to the next working area. This must be done before the athletes move back to the wall. If an athlete drops the bag on rep 5, it will have to be picked up and walked to the next station before advancing to the Wall Walks.

Upon completing the 5th set of bag cleans, the team will advance to the finish line.

If a team does not finish, 1 second per incompleted rep will added to the 8:00 cap designation.

AMRAP 4

-Tank Sled Push & KB Farmers Walk

• Rx Men: Tank Level 3, 106# KBs
• Rx Women: Tank Level 2, 70# KBs
• Scaled Men: Tank Level 2, 70# KBs 
• Scaled Women: Tank Level 1, 53# KBs

This is not a true "Floater" with an open time fram. This event will be on the schedule, which will be provided at least one full week prior to the Throwdown.

This event is weighed 50% as much as The Olympic Total, Rise of the Machines, and The Party. (It counts towards rankings half as much as the other events.)

The competition floor will have a 50-foot lane, with lines drawn out every 10 feet. Each 10-foot section is 1 rep. 

At the "Go" signal, athletes will have 4 minutes to move the KBs and Tank back and forth, to cover as much distance as possible. 

The KBs and Tank must meet at the end of each 50-foot segment to continue. So, if the Tank gets to the 50-foot mark first, it has to wait for the KBs to get there before it can continue. 

• There is no minumum work requirement for either element. One athlete may work the Tank the entire time; that is up to the team.
• Only ONE athlete may push or pull the tank at a time.
• ONE OR TWO athletes may move the KBs. They can be double carried by one athlete, or each athlete can carry one. 
• There is no distance requirements for transitions. Athletes do NOT have to carry the full 50 feet and can transition on the floor however they decide. They do NOT need to pull back to 10-foot lines to continue. The lines are only for counting. 
• KBs must be held at the side; not on the back or in Front Rack or Goblet.
• The Tank will not turn. When it crosses the 50-foot mark, it will simply be pushed back from the other side. (or pulled from the front if athletes decide, but I wouldn't recommend.)
• The KBs must be put down upon finishing each 50-foot length. Athletes may NOT turn around with them and continue working. The same athlete may walk consecutive distances, but every 50 feet, they have to put them down, turn around, and pick them back up. 
• If the Tank is waiting for the KBs, once they cross the 50 and hit the ground, the sled can move.
• If the KBs are waiting for the Tank, once both wheels cross the 50, the KBs can be picked up and moved.

On a 14 minute running clock, teams will have 7 minutes for each athlete to establish a 1RM Snatch, immediately followed by 7 minutes to establish a 1RM Clean and Jerk.

• Athletes may lift in any order they choose, and do NOT have to maintain an order.
• Athletes may take as many attempts as they choose, and do NOT have to complete the same amount of attempts as each other.
• Weight on the barbell may go up and down as teams decide.
• Any style of Snatch will be allowed.
• Any style of Clean and Jerk will allowed.
• Hang movements WILL be allowed. 
• Press-outs WILL be allowed.
• Dropping to a knee during any point will NOT be allowed. 
• All barbells must be clipped. 
• Lifts must be started, with the barbell clearly off the ground, by the 7 minute mark for the Snatch to count, and by the 14 minute mark for the Clean and Jerk to count. The lift does NOT have to be completed by these time constraints, just be off the ground. 

Each athlete's heaviest lift will be recorded, and the team score is the cumulative total of each athlete's heaviest Snatch and Clean and Jerk. 

A fully stocked warm-up area will provided for athletes to properly prepare for this event. 

This workout is the same for Rx and Scaled.

EMOM 12: (4 Rounds)

1. Row for Calorioes
2. Assault Bike for Calories
3. Bike Erg for Calories

• Round 1: 20 seconds on, 40 seconds off to transition
• Round 2: 30 seconds on, 30 seconds off to transition
• Round 3: 40 seconds on, 20 seconds off to transition
• Round 4: 50 seconds on, 10 seconds off to transition

Each athlete will start on a machine of their choice. The rotation will always go Row to Assault to Erg. 

At the go signal, all athletes will work on the machine for 20 seconds. At the 20 second mark, they will stop, and have 40 seconds to transition to the next machine. This will repeat two more times, so each athlete works on each machine for 20 seconds. That is Round 1. 

This same format will repeat for 12 minutes, except the work/rest intervals will change with each round, as listed above. 

• ATHLETES WILL NOT TOUCH THE MONITORS.
• Rollover calories WILL count. 
• Athletes must stop working immediately at the stop signal.
• If athletes work after the stop signal, the team will receive a 5 calorie penalty per infraction. 
• The assault bike may continue moving, but the athletes hands and feet must be off the pedals and handles at the stop signal. 
• Athletes may set the machines however they choose, and adjust during the workout as they chosse. 

• When waiting to begin the Row, the handle must be in the cradle and the athlete may NOT have the handle in hand. 
• When waiting to begin the Assault Bike, the athlete's feet must be on the pegs and their hands off the handles. 
• When waiting to begin the Bike Erg, the athletes feet cannot be on the pedals. 

At 11;50, the workout is done, and the total calories accumulated on all three machines will be the team score. 

• For Reps:
  • 0:00-2:30: Run 225m, AMRAP Toes to Bar 
  • 2:30-5:00: Run 225m, AMRAP Box Jump Overs 
  • 5:00-7:30: Run 225m, AMRAP Wallballs 
  • 7:30-10:00: Run 225m, AMRAP Burpee Facing Bar Hops 
  • 10:00-13:00: Run 225m, AMRAP Thrusters 
• Rx:
  • Toes to Bar
  • 24/20 box, 2 foot take-off, mandatory step down
  • 20/14 Wallball to 10/9 feet
  • Burpee Bar Hops must have 2 feet in the air at the same time
  • Thrusters: 135/95 
• Scaled:
  • Hanging Knee Raises 
  • 24/20 box, step overs or jump overs 
  • 14/10 Wallballs to 10/9 feet 
  • Burpee Bar Step Overs 
  • Thrusters: 95/65

225m is 1 lap around our facility. 

At each time mark, your whole team will run 1 lap. You do NOT need to run together or complete it at the same time. Fast athletes may get back sooner than other teammates. You'll simply start each run together. 

Once the first teammate is back, they will start performing reps. As soon as the second and third athletes get back, the athletes will tag team as they see fit, to put up as many reps until the next time interval, at which point, they will all head out together and run again.

There is no minimum work requirement, except the run. So, each athlete has to head out at each interval, but they do NOT have to participate in the reps when they get back.

For example, if one athlete wants to put up more reps on the Toes to Bar, they can run fast and get back and crank out T2B for the majority of the working time. The second athlete back from the run can do a few at the end, and the third athlete can deliberately skip the T2B and pace the run, so they can then sprint the second run and be the first to work through the Box Jumps. 

It is up to the team how they decide to use their pieces to achieve as many reps as possible. 

There will NOT be a shuttle run to a staging mat, or tag mandation for transitions; athletes will all assemble at the same area when back from the run and can hop in on the reps as they see fit, so long as one athlete works at a time.