OVT - Okanagan Valley Throwdown 23

Athletes will have 8 minutes to establish a 1 Rep Max in the DT complex.

1 Deadlift

1 Clean

1 Jerk

Score will be the total of complex.

Athletes will have a 2 minutes transition time between Part A and Part B

BUY IN 
then:
3 ROUNDS
12 DEADLIFTS
9 HANG CLEANS
6 JERKS
then:
BUY OUT

Scored: For Time
Time Cap: 10 Min

RX: 
Buy In/Out: 50' HANDSTAND WALKS
WEIGHTS 155/105lb

Masters RX:
Buy In/Out: 27 Burpees
WEIGHTS: 135/95lb

Intermediate/Teens
Buy In/Out: 27 Burpees
WEIGHTS: 115/85lb

Scaled/Masters Scaled:
Buy In/Out: 27 Burpees
WEIGHTS: 95/65lb

Part B:

9  Rounds of "DT:

12 Deadlifts
9 Hang Cleans
6 Jerks

Score: for Time

Partners work one person at a time.
Advancing the barbell to the marker on the floor for each completed round.

Athletes will start behind the line
One person will advance to the working barbell station and may return to the line at any time to tag in a fresh teammate until all 9 rounds are completed.

RX: 155/105lb

Intermidiate: 115/85lb

Scaled: 95/65lb

Athletes will have 8 minutes for each teammate to establish:

Hang Clean & Jerk 1 Rep Max

Score: Total of all 3 lifts of the complex.

Athletes will start behind the start line and will tag each other out at the start line so only one athlete is on the platform at a time. Deadlift indicates the start of the attempt. Athletes are required to come to a dead stop in the hang position. Then perform a hang clean of any variation. Then perform any Shoulder to Overhead variation to complete the lift. The athlete needs to demonstrate control of the bar in the locked out position to credit the weight. Once the bar leaves the ground no part of the bar(weights) or the athlete can touch the ground until the lift is completed.

30 Cal Row*
600’ Shuttle Run (12 x 50’)
100’ Sandbag Walking Lunge
Into
30 Cal Row*
600’ Shuttle Run (12 x 50’)
25 Sandbag Squats
Into
30 Cal Row*
600’ Run (12x50’)
300’ Sandbag Run
Into
30 Cal Row*
600’ Run (12x50’)
100’ Sandbag Walking Lunge

Time Cap 18:00 min
Score: For Time

Rx/Masters Rx: 30 Cal Row 70/50lb

Intermediate/Teens: 25 Cal Row  70/50lb

Scaled/Scaled Masters: 25 Cal Row 50/35lb

A.
150 cal row*

B.
800’ Synchro Shuttle Run
100’ Sandbag Lunge (one person)
800’ Synchro Shuttle Run
35 Sandbag Squats* (one person)
800’ Synchro Shuttle Run
300’ Sandbag Carry (one person)
800’ Synchro Shuttle Run
100’ Sandbag Lunge (one person)

Score: For Time
Time Cap: 18:00 min

Multiple task priorities are completed concurrently, and the goal is to have all 3 teammates moving at the same time.

Rx/Intermediate: 150Cal Row  70/50lb

Scaled: 120 cal Row 50/35lb 25 Sandbag Squats

Rx/Masters Rx
27 Toes to Bar*
27 Handstand Pushups*
21 PullUps*
21 Handstand Pushups*
15 Chest to Bar Pullups*
15 Handstand Pushups*
9 Bar Muscle Ups*
9 Handstand Pushups*

Intermediate/Teens
21 Toes to Bar
21 Handstand Pushups
15 PullUps
15 Handstand Pushups
9 Chest to Bar Pullups
9 Handstand Pushups

Scaled/MastersScaled
21 Hanging Knee Raises
21 Barbell Push Press
15 PullUps
15 Barbell Push Press
9 Burpee Pullups
9 Barbell Push Press
65/95lb

Rx:

27 Toes to Bar*
27 Handstand Pushups
21 PullUps*
21 Handstand Pushups
15 Chest to Bar Pullups*
15 Handstand Pushups
9 Bar Muscle Ups*
9 Handstand Pushups

Intermediate:

21 Toes to Bar
21 Handstand Pushups
15 PullUps
15 Handstand Pushups
9 Chest to Bar Pullups
9 Handstand Pushups

Scaled:
21 Hanging Knee Raises
21 Barbell Push Press
15 PullUps
15 Barbell Push Press
9 Burpee Pullups
9 Barbell Push Press
95/65lb

Score: For Time
Time Cap: 15 min
All Bar Movements performed synchronized any 2 of the 3 members
The 3rd may float and tag in at any time as long as reps are in complete syncro.
Any 1 of the team may complete the handstand pushups and tag out at any time.

3 Rounds 

50 Wall Balls (10’/9’) (20/14lb)

10 Hang Power Snatch 

Hang Power Snatch barbell advances after each round

Rx: 95-115-135 / 65-85-95 lb

Masters Rx/ Intermediate/Teens:85-95-115 / 65-75-85 lb

Scaled/Scaled Masters: 75-85-95 / 55-65-75 lb

90-60-30

Partner Wall Balls (10/9’) (20/14lb)

30-20-10 Hang Power Snatch

Score For Time

Time Cap: 20:00 min

Hang Power Snatch working one teammate at a time, accumulate reps in any order.

Weight stations set up barbell advances after each round

Wallballs performed in a single file format with each member permitted one wall ball rep at a time in sequence.

RX:  95-115-135 / 65-85-95 lb

Intermediate: 85-95-115 / 65-75-85 lb

Scaled: 75-85-95 / 55-65-75 lb

For Time. 10:00 Time Cap

RX, Masters Rx, Intermediate, Teens:

2 Rounds

2 Rope Climbs
80 Double Unders
Buy Out
50ft front rack axle bar lunge
15 Axle Bar Thrusters

RX & MASTERS RX: 95/65lb
INTER/TEEN 75/55lb

Scaled & Masters Scaled

2 Rounds

3 Off the Ground Rope Support*
120 Single Unders
Buy Out
50ft front rack axle bar lunge
15 Axle Bar Thrusters

75/55lb

*OFF THE GROUND ROPE SUPPORT:  Athletes start laying on their back Shoulder Blades on the ground, Rope in hand.  Use arms to move to a standing position without letting go.  From a standing position athletes will move into a rope support hold with the feet above the marked line on the rope demonstrating control.  The next rep begins when the athlete is in the start position. See Instagram @throwdownseries for a movement video.

For time. 15 Min Time Cap

RX & INTERMEDIATE

Complete the following

Athlete 1: 80 Double Unders
3 Rope Climbs
Athlete 2: 80 Double Unders
2 Rope Climbs
Athlete 3: 80 Double Unders
1 Rope Climb

Athlete 1: 50’ Axle Bar Lunge Front Rack
Athlete 2: 50’ Axle Bar Lunge Front Rack
Athlete 3: 50’ Axle Bar Lunge Front Rack

Athlete 1: 15 Axle Bar Thruster
Athlete 2:15 Axle Bar Thruster
Athlete 3: 15 Axle Bar Thruster

RX: 95/65lb

Intermediate: 75/55lb

Scaled

Complete the following

Athlete 1: 120 Single Unders
5 Off-the-Ground Rope Support

Athlete 2: 120 Single Unders
4 Off-the-Ground Rope Support

Athlete 3: 120 Single Unders
3 Off-the-Ground Rope Support

Athlete 1: 50’ Axle Bar Lunge
Athlete 2: 50’ Axle Bar Lunge
Athlete 3: 50’ Axle Bar Lunge

Athlete 1: 15’ Axle Bar Thruster
Athlete 2:15’ Axle Bar Thruster
Athlete 3: 15’ Axle Bar Thruster

Scaled: 75/55lb

OFF THE GROUND ROPE SUPPORT:  Athletes start laying on their back Shoulder Blades on the ground, Rope in hand.  Use arms to move to a standing position without letting go.  From a standing position athletes will move into a rope support hold with the feet above the marked line on the rope demonstrating control.  The next rep begins when the athlete is in the start position.  See Instagram - @Throwdownseries for a short video on the execution of this movement.