Fraser Valley Throwdown 2018

100 POINTS

Time Cap: 9 MINUTES

ELITE INDIVIDUAL/MASTERS 35-44

Complete for time

6/4 Ring Muscle Up
25ft Handstand Walk, 10ft Minimum
21 Thrusters, 95/65lb
25ft Handstand Walk, 10ft Minimum
12/8 Bar Muscle Up
25ft Handstand Walk, 10ft Minimum
21 Squat Cleans, 95/65lb
25ft Handstand Walk, 10ft Minimum
24/18 T2B
Sprint to Finish

MASTERS 45+

Complete for time

4/2 Ring Muscle Up
25ft Handstand Walk, 10ft Minimum
21 Thrusters, 95/65lb
25ft Handstand Walk, 10ft Minimum
8/6 Bar Muscle Up
25ft Handstand Walk, 10ft Minimum
21 Squat Cleans, 95/65lb
25ft Handstand Walk, 10ft Minimum
18/15 T2B
Sprint to Finish

* penalty option: Overhead Walking Lunge 45/25lb Plate for HS Walk,45/25lbs

REC INDIVIDUAL

Complete for time

8 Kipping Pull Up
Overhead Walking Lunge 45/25lb Plate
21 Thrusters, 75/55lb
Overhead Walking Lunge 45/25lb Plate
24 Hanging Leg Raise
Overhead Walking Lunge 45/25lb Plate
21 Squat Cleans, 75/55lb
Overhead Walking Lunge 45/25lb Plate
8 Kipping Pull Up
Sprint to Finish

Movement Standards

Handstand Walk: The athletes must stand behind the start cone. They must kick into the handstand behind the cone and commence walking an unbroken 10ft increment. The Handstand walking lane will be 25 feet long. The hands must clearly pass the 10ft cone for the attempt to count. If an athlete falls before their hands pass the 10ft cone, then they must re-start the attempt or (for teams) pass the attempt to the next member. Each 10ft increment successfully completed will equal 1 point.

Overhead Weighted Walking Lunge: Each lunge begins with the feet together, the arms supporting the plate overhead and the athlete standing tall. The trailing knee must make contact with the ground at the bottom of each lunge.  Each rep ends with the athlete standing tall with the hips and knees fully extended. Stopping with both feet together on the ground is not required, but both legs must be fully extended if the athlete chooses to step through at the top. The athlete must alternate which foot leads for each rep. Shuffle steps between reps are not allowed. If the athlete fails to meet any standard during a step, including not touching the trailing knee to the ground, not reaching full extension at the top of the rep, dropping the plate or having the plate touch any other part of the athlete - the athlete must restart from behind the last 5 foot marker line they successfully crossed.  Arm bend is permitted, the arms do not have to be completely locked out.  10 Rep Burpee penalty for dropping the plate uncontrolled at any time.

Ring Muscle Up: In the muscle-up, the athlete must begin with or pass through a hang below the rings, with the arms fully extended (with or without a false grip) and the feet off the ground. The heels may not rise above the height of the rings during the kip. The elbows must be fully locked out while in the support position above the rings. Kipping the muscle-up is acceptable, but swings or rolls to support are not permitted. If consecutive kipping muscle-ups are performed, a change of direction below the rings is required.

Bar Muscle Up: In the bar muscle-up, the athlete must begin with, or pass through, a hang below the bar with arms fully extended and the feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support and glide kips are not permitted. The heels may not rise above the height of the bar during the kip. At the top, the elbows must be fully locked out while the athlete supports their body above the bar with the shoulders over or in front of the bar. Athletes must pass through some portion of a dip to lockout over the bar. Only the hands, and no other part of the arm, may touch the pull-up bar to assist the athlete in completing the rep.  

Pull Up: The arms must be fully extended at the bottom at the start. At the top, the chin must clear the horizontal plane of the bar. Kipping or butterfly pull-ups are all allowed if all the requirements are met.

Toes to Bar: 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 with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. Both feet must come into contact with the bar at the same time, inside the hands.

Hanging Leg Raise: The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar, not out front. The heels must be elevated to clearly cross the horizontal plane of the crease of the hips. Legs can be straight or bent as long as the movement standards are met.

Thruster: This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lock out overhead. The bar starts on the ground. No racks allowed. The hip crease must pass below the knees. A full squat clean into the thruster is allowed on the first rep. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels. There is no jerking the bar, a re-dip while locking out the bar overhead will constitute a missed lift.

Squat Clean: Athletes must take bar from ground. Hip must pass below parallel on each rep of the squat clean. Power Cleans are permitted, however athletes will then need to perform a front squat. Athletes must achieve full lockout at top of the clean.

ALL DIVISIONS

100 Points

Time Cap: 5 MINUTES

1 Rep Max Hang Clean to Overhead

Movement Standards

Athletes must perform a Hang Power Clean or Hang Squat Clean. The Bar must be lifted from the Ground, then a re-dip must be performed before attempting the Clean. Shoulder to overhead must be from the front rack. A Press, Push Press, Push Jerk or Split Jerk is permitted. Athlete must show control with the bar lockout overhead. A Hang Squat Clean Thruster is allowed.  Teams alternate attempts as needed. The team score will be a combination of the heaviest total lift.

100 Points

ELITE INDIVIDUALS/MASTERS

Time Cap: 7 MINUTES

3 Rounds for Time:

20 Alternating Pistols
25ft Shuttle Runs x 5 Lengths
12 Kipping HSPU
25ft Shuttle Runs x 5 Lengths

REC INDIVIDUALS

Time Cap: 7 MINUTES

3 Rounds for Time:

24 Air Squats
25ft Shuttle Runs x 5 Lengths
12 Hand Release Push Ups
25ft Shuttle Runs x 5 Lengths

Movement Standards:

HSPU: Athlete must kick-up into top of handstand position with only heels touching board and arms locked. Kipping or strict HSPU are permitted. Athletes hands must stay within designated areas- 34” max width. Head must come into clear contact with mat. Full control with arms locked out and only heels on board to complete rep.

Pistols: Hip crease must be seen below top of the knee. No other part of the athlete’s body may touch the ground other than working leg. Full extension of the knee and hip must be reached with an upright torso.

Shuttle Run: Athletes must touch the end of mat with one hand each at each end.

Hand Release Push Ups: A straight body position must be maintained throughout the push ups. No snaking, sagging or pushing up from the knees is allowed. Elbows must be locked out at the top with the feet no wider then shoulder width. At the bottom the chest must touch the floor, the hands must be lifted completely of the ground. Feet must remain on the ground during the movement.

100 POINTS

Time Cap: 8 MINUTES

ELITE INDIVIDUAL/MASTERS

25 Shoulder to Overhead 135/85lbs
8 Rope Climbs to 15’
60 Wall Balls 20lb/10ft, 14lb/9ft
45 Burpees to Plate, advance plate every 15 reps

Variations:
Masters 45+: Shoulder to Overhead 115/75lbs

REC INDIVIDUAL

25 Shoulder to Overhead 95/65lbs
4 Rope Climbs to 15’
60 Wall Balls 20lb/10ft, 14lb/9ft
45 Burpees to Plate, advance plate every 15 reps

*penalty option 40 Russian KBS @ 24/16kg in place of rope climbs

Movement Standards

Shoulder to Overhead: The athlete may use any of the following methods to move the bar, press, push press, push jerk or split jerk. The bar starts at shoulder height. The movement is finished with the bar held overhead with the arms fully extended and the knees and hips fully extended. Athletes may not back rack the weight at anytime.

Rope Climbs: Athletes can use their legs to climb the rope. Athletes can jump as high as possible to gain distance up the rope. You must touch the beam at the top of the rep with one hand. Athletes must show control on the decent, no dropping from the top.

Wall Balls: The athlete must squat so as the crease of the hip is seen below the top of the knee and the then throw the ball, so it touches the target. Men will throw 20lb to 10ft, Women will throw 14lb to 9ft.

Burpees to Plate: Athletes must touch your chest and thighs to the ground in the bottom. Athletes must jump forward with both feet on to a 45 lbs plate in the top. Full Extension of knee and hip must be achieved while both feet our own plate. You may step or jump on and off the plate. Must advance the plate every 15 reps to next designated section.

100 Points

TIME CAP: 9 MINUTES

ELITE INDIVIDUALS/MASTERS:

21 Power Snatch (115/85) -> Advance Bar
15 Power Snatch (115/85) -> Advance Bar
9 Power Snatch (115/85) -> Advance Bar
30 Chest Toe Bar Pull Ups
20 Box Jump Overs (20”) -> Advance Box
15 Box Jump Overs (24”) -> Advance Box
10 Box Jump Overs (30”) -> Advance Box
Sprint to finish line

Variations:
Masters 45+: 95/65lb Power Snatch

REC INDIVIDUALS:

21 Power Snatch (95/65) -> Advance Bar
15 Power Snatch (95/65) -> Advance Bar
9 Power Snatch (95/65) -> Advance Bar
20 Kipping Pull Ups
20 Box Jump/Step Up Overs (20”) -> Advance Box
15 Box Jump/Step Up Overs (20”) -> Advance Box
10 Box Jump/Step Up Overs (20”) -> Advance Box
Sprint to finish line

Work Out Description

At the count of 3, 2, 1 Go… Athletes begin with power snatch, advancing the bar after the designated number of reps.  Athletes will then complete the reps of chest to bar or regular pull ups before advancing to the other side of the rig to start box jump overs.  The box must be advanced after each specified number of reps.  Athletes are responsible for adjusting their own box jump height.  The score is the time to complete the workout plus a final sprint to the finish line on the other side of the arena.  

Movement Standards

Box Jump Overs: The athlete must jump on top of the box using a two-foot take off & landing, then jump or step off to the opposite side. There is no requirement for standing to full extension on top of the box. Only the athlete’s feet may touch the box. Each rep is counted when the athlete lands on the ground on the opposite side before they (or the partner) may begin the next rep.

Box Jump Over (Open Teams/Rec Indy): The athlete may step up or jump on top of the box and then jump or step down on the opposite side. There is no requirement to stand tall while on top of the box. Only the athlete’s feet may touch the box. Each rep is counted when the athlete lands on the ground on the opposite side before they (or the partner) may begin the next rep.

Power Snatch: The barbell begins on the ground and must be taken overhead in one motion. At the top, the hips and knees must be fully extended with the feet in line. A squat snatch will not count.

Pull Ups: May be partner assisted. Start with legs and arms in full extension, hanging from the bar. Chin must cross the horizontal plane of the bar for rep to count. Non-working partner can use their arms to push/lift partner to assist with reps. Strict and kipping pullups are acceptable. Grip can be palms in, out or mixed. Teams choosing to use partner assisted pull ups will be scored below teams that do unassisted pull ups.

Chest to Bar Pull Up: This is a standard chest-to-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed as long as all the requirements are met. The arms must be fully extended at the bottom, with the feet off the ground. At the top, the chest must clearly come into contact with the bar below the collarbone.