Central London Throwdown

21-15-9

Devils Press

Row Calories*

(TC 6 Minutes)

* for female teams, calories are 18-12-6

Intermediate

2 x DB (12.5kg / 17.5kg)

Scaled

2 x DB (7.5kg / 12.5kg)

FLOW

• Athletes to complete 21 devils press, 21 cal row, 15 devils press, 15 cal row, 9 devils press, 9 cal row
• Teams can split the work however they want

STANDARD

• Devils Press - athletes start the movement with a burpee, chest and thighs to hit the floor, before standing and bringing the db to overhead and full locked out arms, knees and hips. Both snatch and clean & jerk styles are permitted
• Athletes can change whenever they want 
• Athletes must tag whenever they change over (i.e.tag when finished the devils press the athlete on the rower)
• The rower cannot touch the handle until they have been tagged
• Rower must remain in the seat until the calorie has been met and cannot tag their partner until the calories have been reached.
• Rowers must be reset to 0 before each interval

Intermediate

40 Knee Raises

80 Double Unders

30 Jumping Pull Ups

60 Double Unders

20 Toes to Bar

40 Double Unders

10 Pull Ups

20 Double Unders *

AMRAP Chest to Bar

* (tie break taken here)

Scaled

40 Sit Ups

80 Single Unders

30 Jumping Pull Ups

60 Single Unders

20 Knee Raises

40 Single Unders

10 Jumping Chest to Bar

20 Single Unders*

AMRAP Pull Ups

* (tie break taken here)

FLOW

Only one person working at a time. There is no minimum requirement for each person (i.e. someone could do all the gynnastics work)

STANDARDS

• Single Unders - rope must pass under the athletes feet once. Jumping required (i.e. no single legged jumping or speed running)
• Double Unders - rope must pass under both feet twice in one single jump
• Sit Ups - tap behind the head and tap IN FRONT of the feet. (Tapping on the feet or the leg is a no rep)
• Jumping Pull Up - the bar will be 6 inches above the athletes head. Arms fully extended at the bottom of the rep and chin over the bar at the top
• Jumping Chest to Bar - the bar will be 6 inches above the athletes head. Arms fully extended at the bottom of the rep, chest MUST hit the bar at the top (anywhere below the clavicle)
• Knee Raises - Athlete must go from a full hang. Both knees must raise above a 90 degree angle to the leg at the same time. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body
• Toes to Bar - Athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must be in contact with the bar at the same time, inside the hands. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body
• Pull Ups - At the start of each rep, the athlete's arms must be fully extended. Any style of pull-up or grip is permitted. The chin must be above the bar at the top of the rep for it to be credited. The arms and hips must be fully extended at the bottom and feet brought back behind the bar and body. (Kipping, butterfly and strict pull ups all permitted)
• Chest to Bar Pull Ups - The athlete must start each rep with their arms fully extended and their feet off the ground. Any style of pull-up or grip is permitted as long as the other requirements are met. The rep is credited when the athlete's chest clearly comes into contact with the bar at or below the collarbone

Clean & Jerk Lifting Ladder

Intermediate Men

50kg, 60kg, 65kg, 70kg, 75kg, 80kg, 85kg, 90kg, 95kg, 100kg

Intermediate Women

30kg, 35kg, 40kg, 45kg, 50kg, 55kg, 60kg, 65kg, 70kg, 75kg

Scaled Men

25kg, 30kg, 40kg, 50kg, 55kg, 60kg, 65kg, 70kg, 75kg, 80kg

Scaled Women

20kg, 25kg, 30kg, 35kg, 40kg, 45kg, 50kg, 55kg, 60kg, 65kg

Format

1 minute window for BOTH athletes to complete a successful Clean & Jerk

30s window to change the bar to the next weight

If you fail to move on from a bar, you cannot lift in the next round. If you partner succeeds, they can move onto the next round alone.

Score = total of max lift for each person

Standards

Any style of clean may be used (power, squat, split) and any type of jerk can be used (power, push, split or squat jerk). If using a split jerk, athletes must bring that feet back in line under their body before lowering the bar. 

Athletes must wait for the judges signal to put the bar down for a successful lift

Athletes may drop the bar when there are 10kg plates on either side, however they must follow it down to the floor. Any bar slams will result in a no rep. 

Athletes must complete the lift inside the designated window for the rep to count

Intermediate

30 Burpee Box Step Over (20/24 inch box) with 2 x DB (12.5kg/17.5kg)

40 Synchro Alternating DB Snatch (12.5kg/17.5kg)

50 Goblet Lunges (12.5kg/17.5kg)

40 Synchro Alternating DB Snatch (12.5kg/17.5kg)

30 Burpee Box Step Over (20/24 inch box) with 2 x DB (12.5kg/17.5kg)

Scaled

30 Burpee Box Step Over (20/24 inch box) with 2 x DB (7.5kg/12.5kg)

40 Synchro Alternating DB Snatch (7.5kg/12.5kg)

50 Goblet Lunges (7.5kg/12.5kg)

40 Synchro Alternating DB Snatch (7.5kg/12.5kg)

30 Burpee Box Step Over (20/24 inch box) with 2 x DB (7.5kg/12.5kg)

Flow:

Athletes can split the burpee box step overs however they wish, provided the dumbbells are held in a farmers carry position. On the Burpee, chest and thighs to the floor, for the step over, both feet must touch on top of the box and step back off.

Synchro snatch - synchro is at the top of the rep (with arm fully locked out overhead with hips and knees extended). Both heads of the DB must touch the floor for each rep.

Lunges can be broken however the athletes wish, with one dumbbell being held infront of their body like a goblet. Forward or reverse lunge is allowed. Athletes must touch the knee on the floor before standing to full extension of the hips and knees before the next rep.