Okanagan Valley Throwdown

Individuals

Pedal to the Metal

100 Points

AMRAP 4

Row 30/20 Calories
12 Power Clean @ 135/95lbs
 9 Power Clean @ 135/95lbs 
 6 Power Clean @ 135/95lbs
AMRAP Remaining time Calorie Row

*variations:
Masters 45+: 115/85lb
Scaled Individuals: 95/65lb

Event Description for Individuals:
Athletes will begin seated on rower with the screen display set to zero calories and handles in cradle. On the call of 3,2,1 GO, athletes will begin their designated row for calories. Once completed, the athlete will advance to the barbell and complete the required rep scheme, advancing the bar after each completed set of 12,9,6.  After the set of 6 reps is completed, athletes will get back on the rower and row for maximum calories in remaining time. Each calorie is worth 1 repetition. Your score is total reps completed in 4 minutes.

Movement Standards (All Divisions):

Row

-        The athlete may be seated on rower prior to the start of the event, handle must be in cradle. Any damper setting is fine.

-        Athlete must stay on the rower until designated Calories can be seen on the display by the judge.

-        Partner 2 can be seated on rower while partner 1 completes power cleans but can not start rowing until Judge says so.

Power Clean

-        The bar must start on the ground and be lifted to the shoulders will elbows clearly in front of the barbell. The knees and hips must be fully extended at the top of each rep.

-        Power or muscle variations are acceptable.

-        The athlete must stand completely with their feet together, knees and hips fully extended, and the bar supported on the shoulders with control.

Individuals

Power Thirst
100 points

Complete For Time:

15 Minute Time Cap

200 Double Unders -> advance after every 50 reps
6 x 25 foot Shuttle Runs
20 Axle Bar Shoulder to Overhead @ 80/60lb
6 x 25 foot Shuttle Runs
25 foot Single Arm Overhead Walking Lunge @ 24/16kg
40 Toes to Bar
25 foot Single Arm Overhead Walking Lunge @ 24/16kg
6 x 25 foot Shuttle Runs
20 Axle Bar Thrusters @ 80/60lb
6 x 25 foot Shuttle Runs
25 foot Single Arm Overhead Walking Lunge @ 24/16kg
Sprint to finish

*variations:
Scaled Individuals: 200 Single Unders
                            Single Arm Front Rack Walking Lunge
                            Hanging Leg Raises
                            Thruster, Shoulder to Overhead =
                            70lb for Men, 50lb for Women

Individuals

Strong and Fast

100 Points

Part 1:
Max Clean + 2 Front Squats
OR
1 Power Clean + 3 Front Squats

4 Minute Time Cap

*no variations

- 1 Minute Transition -

Event Description for Individuals:
Athletes will begin on their lifting platform; the barbell can be preloaded before the event starts. On the call of 3,2,1 GO, the athlete will have 4 minutes to establish a maximum weight for the complex. The athlete must verbally confirm the weight on the bar with their judge prior to lifting. Once the 4-minute time cap has elapsed, the athlete will have a 1-minute transition before starting Part 2.

Movement Standards (All Divisions):

Clean Complex

-        Athletes must start with the bar on the ground.
Hip must pass below parallel on the clean attempt (squat clean). Power cleans are permitted, however athletes will then need to perform 3 front squats. Athletes must achieve full lockout at top of the clean and top of the front squat.

Individuals

Part 2: Strong and Fast

100 Points

3 Rounds for Time:
7 Minute Time Cap

10 Chest to bar Pull Ups
5 Bar Muscle Ups
20 Kipping handstand Push Ups
10 Burpee Box Jump Overs @24/20”advance after each round
Sprint to Finish

*variations:
Scaled Individuals:
3 Rounds
10 Kipping Pull Ups
10 Single Arm Kettlebell Push Press(5 Right,5 Left) 24/16kg
10 Burpee Box Jump Overs @ 24/20” advance after each round
Sprint to finish

Event Description for Individuals:

Athletes will start at the far end of the black matting. On the call of 3,2,1 GO, athletes will begin the event by racing to the rig. The athlete will complete the workout in order and advance the box jump to the next designated area before starting their next round. Your score is your total time to complete the workout or repetitions completed at the time cap.

Movement Standards (All Divisions):

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. 
 

Chest to Bar Pull Up

-        This is a standard chest-to-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed if 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 meet the bar below the collarbone.

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.

Partner Assisted Pull Ups 

-        If a team selects to do partner pull ups, they will score below teams who used kipping pull ups.

-        Partners may hold the feet while their team mate perform proper pull ups.

-        Arms straight in the bottom.

-        Chin over the bar at the top.

Kipping Hand Stand Push Up

-        Every repetition of the handstand push-up begins and ends at the top of a handstand with the arms fully locked out, the heels in contact with the wall, the hips open and the body in line with the arms. At the top of the rep the feet must be in contact with the wall. The palm of the hands must remain inside the pre-marked box on the ground throughout the entire rep.

-        At the bottom, the athlete’s head must contact the ground. The feet do not need to remain in contact with the wall for the entire movement. While the palm of the hands must stay within the width of the box marked on the ground, the fingers may extend past the line. This workout calls for both Kipping and Strict reps.

-        *34” max width, your full palm must be inside the taped lines. Fingers can be outside the lines.

Single Arm Kettle Bell Push Press

-        The Kettlebell must be cleaned from the ground of hang to the front rack position.

-        The Kettlebell must be infront of the body, not off to the side.

-        The arm must be fully extended in the overhead position with the knees straight and hip forward.

-        A strict press or push press is permitted. No push jerks.

-        The athlete must complete 5 reps on the right arm, then 5 reps on the left arm.

-        You can transition the kettlebell be either placing it on the ground, in the hang or overhead.

-        If you drop the Kettlebell, you will be assessed a 10s penalty.

Burpee Box Jump Overs

-        The burpee box jump-over starts with the athlete facing the box while touching their chest and thighs to the ground and finishes with the athlete jumping over the box. In the bottom position, the athlete must be perpendicular to the box.

-        There is no requirement to stand tall while on top of the box. A two-foot takeoff is always required, and only the athlete’s feet may touch the box. The athlete may jump on top of the box using a two-foot landing and then jump or step off to the other side, or the athlete may jump completely over the box. If jumping over the box, the feet must go over the box, not around it, and the athlete must use a two-foot landing.

-        Each rep is counted when the athlete lands on the ground on the opposite side, where they may begin their next rep.

-        Burpees must be a 2-foot jump back and up (scaled teams may step back and step up their burpees and perform box step ups)

Individuals

Last Resort

100 Points

For time:
10 Squat Snatch @ 135/95lb
25 Foot Handstand Walk – 10 Foot Minimum
3 Rope Climb, 15 Foot
8 Squat Snatch @ 135/95lb
25 Foot Handstand Walk – 10 Foot Minimum
2 Rope Climbs, 15 Foot
6 Squat Snatch @ 135/95lb
25 Foot Handstand Walk – 10 Foot Minimum
1 Rope Climb, 15 Foot
Sprint to finish

8 Minute Time Cap

*variations:
Masters 45+: 115/85lb

Scaled Individual:
10 Power Snatch @ 95/65lb
30 Wall Balls, 20/10ft, 14/9ft
3 Rope Climbs, 15 Foot
8 Power Snatch @ 95/65lb
20 Wall Balls, 20/10ft,14/9ft
2 Rope Climbs, 15 Foot
6 Power Snatch @ 95/65lb
10 Wall Balls, 20/10ft, 14/9ft
1 Rope Climb to 15 Foot
Sprint to finish

8 Minute Time Cap

*Penalty Option for Rope Climbs is Russian Kettlebell Swings @ 24/16kg- 10 swings for 1 Rope Climb

Event Description for Individuals:
Athletes will begin standing in front of the barbell, on the call of 3,2,1 GO they will begin working on the snatches. Once completed for elite, they will move onto the handstand walk, both hands must start within the designated zone and both hands must completed cross the finish line. A minimum distance of 10 feet unbroken is required to advance. For scaled individuals, you will make your way to your wall ball stations and complete your designated repetitions. Then completing your rope climbs to 15 feet, one hand must make clear contact with the rig crossbeam. Control must be shown on the descent. You will repeat this cycle to accumulate given repetitions in your workout. Your score will be time to complete or completed repetitions at the 8-minute time cap. For scaled individuals, you may opt to perform russian kettlebell swings instead of performing rope climbs. 1 rope climb will equal 10 russian kettlebell swings @ 24/16kg for men and women respectively. If you opt for this option, you will score under anyone individual who completes 1 rope climb. You must either do all rope climbs or all russian kettlebell swings.

Movement Standards (All Divisions):

Snatch

-        The athlete must bring the bar from the ground to the overhead position in one smooth motion.

-         At the top, the arms, hips and knees must be fully locked out with the bar directly over the middle of the athlete’s body and the feet in line under the body. No part of the body other than the feet may touch the ground during the execution of the lift.  A muscle snatch, power snatch, squat snatch or split snatch may be used.

Handstand Walk

-        The athletes must stand behind the start cone.

-        They must kick into the handstand within the designated area and commence walking an unbroken 10-foot increment. The Handstand walking lane will be 25 feet long.

-        The hands must clearly pass the 10-foot cone for the attempt to count. If an athlete falls before their hands pass the 10-foot cone, then they must re-start the attempt or (for teams) pass the attempt to the next member.

-        Each 5-foot increment successfully completed will equal 1 point.

Rope Climb

-        In the rope climb the athlete ascends the rope until they can touch the crossbeam.

-        Jumping up on each ascend is permitted

-        Athletes must show control as they come down. No dropping from the top.

Russian Kettle Bell Swing

-        The kettle bell must move through the athlete’s legs with straight arms

-        The athlete must swing the kettle bell clearly above the horizontal line of the shoulders

-        The arms must be kept straight in the top

-        The knees and hips must be fully extended at the top of the movement

Wall Ball

-        In the wall-ball shot, the medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target

-        The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall, it is a “no rep.” If the ball drops to the ground from the top, it cannot be caught off the bounce to begin the next rep. The ball must settle on the ground before being picked up for the next rep.