The CS&F Thanksgiving Throwdown 2023

WORKOUT 1 (2 SCORED PARTS)

15 MINUTES TOTAL

Part One: Max Wallball Reps

Cal Row Buy In

*200 MMM / 185 MMF / 160 FFM / 145 FFF

Max WallBalls in remaining time 

Part Two: Max Rounds + Reps

5 Synchro Shuttle Runs

15 Synchro TTB

5 Synchro Shuttle Runs

15 Synchro Kettlebell Swings

RX WORKOUT STANDARDS:

Wallballs = (20/14)

TTB

Kettlebell Swings = (53/35)

SCALED & MASTERS WORKOUT STANDARDS:

Wallballs = (14/10)

Knee Raises

Kettlebell Swings = (35/26)

WOKOUT DESCRIPTION:

Part One & Two are at the same time. 3 athletes work at a time, 1 on Part One & 2 on Part Two. Athletes may switch between Part One & Two at any point of the workout.

Part One: The calories on the rower must be complete before starting the wallballs. There is no minimum work requirement or rotation requirement. Score is total wallballs.

Part Two: 1 shuttle run is 25ft down & back. Both feet & 1 hand must touch the ground past the line. Synchro TTB / Knee raises are synced at the top. Synchro kettlebell swings are American, and must be synced at the top.

WORKOUT 2 ( 9 MIN )

FOR TOTAL BARBELL REPS

[ RX ]

0:00-3:00:

Athlete A = 32/24 Cal Bike Buy In

Athlete B & C = Max Power Cleans (165/105)

3:00-6:00:

Athlete B = 24/18 Cal Bike Buy In

Athlete A & C = Max Front Squats (165/105)

6:00-9:00:

Athlete C = 16/12 Cal Bike Buy In

Athlete A & B = Max STOH (165/105)

[ SCALED & MASTERS ]

0:00-3:00:

Athlete A = 28/20 Cal Bike Buy In

Athlete B & C = Max Power Cleans (115/80)

3:00-6:00:

Athlete B = 20/14 Cal Bike Buy In

Athlete A & C = Max Front Squats (115/80)

6:00-9:00:

Athlete C = 12/8 Cal Bike Buy In

Athlete A & B = Max STOH (115/80)

WORKOUT DESCRIPTION:

Workout 2 is broken into (3) 3-min segments. The total barbell reps is the score (all three segments will be added together for one final score). One athlete performs the designated calories on the bike, while the other two athletes wait. Once the calories are complete, the remaining two athletes can start on the barbell. Athletes must follow the “A, B, C” rotation that is listed on the workout. Movement standards will be shared onsite of competition.

WORKOUT 3 ( 12 MIN AMRAP )

FOR TOTAL ROUNDS + REPS

[ RX ]

21 Burpee Pull-ups

21 Burpee Box Jumps (24/20)

21 Single Arm Devil Press, alternating (50/35)

*0:00-4:00: must complete 1 round or 1 athlete must sit out for remaining time

**4:01-8:00: must complete 2 rounds or 1 additional athlete must sit out for remaining time

[ SCALED & MASTERS ]

18 Burpee Pull-ups

18 Burpee Box Step Ups (24/20)

18 Single Arm Devil Press, alternating (35/20)

*0:00-4:00: must complete 1 round or 1 athlete must sit out for remaining time

**4:01-8:00: must complete 2 rounds or 1 additional athlete must sit out for remaining time

WORKOUT DESCRIPTION:

Workout 3 is for total rounds + reps in 12 mins. Three athletes start the workout, with only 1 athlete working at a time. Each team progresses through the workout with no minimum work requirement or athlete rotation.

If 1 full round is complete by/before 4:00, all 3 athletes can keep working. If 1 full round is NOT complete by 4:00, then one athlete MUST sit out the remaining time (while the remaining 2 athletes keep working).

If 2 full rounds are complete by/before 8:00, all working athletes can keep working. If 2 full rounds are NOT complete by 8:00, then one additional athlete MUST sit out the remaining time (leaving 1 or 2 working athletes to complete the entire 12 mins).