OVT - Okanagan Valley Throwdown 24

2A OVT VIKING LIFTOFF
All DIVISIONS

Establish a 1RM Hang Snatch.  10 Minutes  (LBS)

Scoring:

1. Competition Scoring - Athletes x3 total weight in lbs will be the score will be inlcuded in the competition points

2. The top Male and Top Female using the Sinclair Co effcient will be awarded a top prize.  Athletes will declare their body weight prior to the event and note it on the score card, after all athletes have lifting from Individuals and Trios the top 5 male and female will be asked to weigh in officially. 

Athletes will then complete Part B -Crazy Eights

All DIVISIONS

Establish a 1RM Hang Snatch.  6 Minutes  (LBS)

Scoring:

1. Competition Scoring - Athletes total weight in lbs will tbe the score will be inlcuded in the competition points

2. The top Male and Top Female using the Sinclair Co effcient will be awarded a top prize.  Athletes will declare their body weight prior to the event and note it on the score card, after all athletes have lifting from Individuals and Trios the top 5 male and female will be asked to weigh in officially. 

Athletes will then complete Part B -Crazy Eights

INDIVIDUAL  AMRAP
Score: REPS 9:00 Min

RX

70 double unders
21 thrusters (95/65) 
7 ring muscle ups  

INTERMEDIATE / MASTERS RX/TEENS

50 double unders 
21 thrusters (95/65) 
7 Burpee to double toe to bar 

***one burpee + 2 toes to bar = 1rep

Scaled/MASTERS SCALED

100 single unders 
21 thrusters (75/55)
7 burpee triple knee ups 

*** 1 burpee + 3 knee ups = 1 rep

All DIVISIONS

UNBROKEN

8 deadlifts 
8 hang cleans 
8 front squats 
8 shoulder to overhead

Time Cap 18 min

ALL DIVISIONS

UNBROKEN

8 deadlifts 
8 hang cleans 
8 front squats 
8 shoulder to overhead

Time Cap 8 min

For Time TC- 16 min

RX/ MASTERS RX

4 Rope Climbs
40 Cal Row
40 Sandbag Shuttle 25’
3 Rope Climbs
30 Cal Row
30 Sandbag Shuttle 25’
2 Rope Climbs
20 Cal Row
20 Sandbag Shuttle 25’
1 Rope Climbs
10 Cal Row
10 Sandbag Shuttle 25’

Sandbag - 50/35lb

25’ = 1 Rep

Intermediate

2 Rope Climbs
40 Cal Row
40 Sandbag Shuttle 25’
2 Rope Climbs
30 Cal Row
30 Sandbag Shuttle 25’
2 Rope Climbs
20 Cal Row
20 Sandbag Shuttle 25’
2 Rope Climbs
10 Cal Row
10 Sandbag Shuttle 25’

Sandbag - 50/35lb

25’ = 1 Rep

Scaled/ Masters Scaled/ Teen

9 Devils Press (35/20)
40 Cal Row
40 Med Ball Shuttle 25’ (20/14)
9 Devils Press (35/20)
30 Cal Row
30 Med Ball Shuttle 25’
9 Devils Press (35/20)
20 Cal Row
20 Med Ball Shuttle 25’
9 Devils Press (35/20)
10 Cal Row
10 Med Ball Shuttle 25’

Med Ball - 20/14lb
25’ = 1 Rep

RX

15 Rope Climbs
150 Cal Row
150 x 25’ Sandbag Shuttle (50/35)

Intermidiate

9 Rope Climbs
150 Cal Row
150 x 25’ Sandbag Shuttle (50/35)

Scaled

45 Devils Press (35/20)
150 Cal Row
150 x 25’ Med Ball shuttle (20/14)

Each member of the trio must perform one rope climb (devils press). Remaining reps can be done in any order as long as reps are not performed back to back by the same team member (must switch) or every 5 Reps on the devils press.

At the completion of the Rope Climbs / Devils press one athlete proceeds to the rower one athlete to the sandbag run. The rower may run continuously with athletes switching out in any order until calories are completed.

The sandbag shuttle must be passed off on every 2 reps (50') (there and back) until the reps are complete. The workout ends when athletes have completed all the work required.

For Time  Time Cap 8 min

RX

15-12-9
Chest to Bar Pull up
Handstand Pushup

Directly into

15-12-9
Burpee over bar
Hang Power Snatch (95/65)

Intermidiate/ Masters RX

15-12-9
Pull up
Handstand Pushup

Directly into

15-12-9
Burpee over bar
Hang Power Snatch (75/55)

Scaled/ Masters Scaled/ Teens

15-12-9
Sandbag Clean (50/35)
Barbell Push Press (75/55)

Directly into

15-12-9
Burpee over bar
Front Squat (75/55)

For Time - Time Cap 16 min

RX

50 Syncro chest to bar pullups
50 Handstand Pushups
50 Syncro Burpees Over the Bar
50 Hang Power Snatches (95/65)

Intermediate 

50 Syncro Kipping Pullups
50 Handstand Pushups
50 Syncro Burpees over the Bar
50 Hang Power Snatches (75/55)

Scaled

50 Sandbag Cleans (50/35)*
50 Barbell Push Press (75/55)*
50 Syncro Burpees over the Bar
50 Front Squat (75/55)

Syncro= 2 at a time

*Scaled Trios Note: CLEANS/ PUSH PRESS - can only be performed while 1 teammate is hanging from the bar. Judge will indicate when reps an commence and stop. Swapping members at the start finish line only. Resting teammates can assist members to the bar.

RX/ Intermediate athletes:

HSPU: No  min work requirement. Must tag off at the start finish line to swap

All athletes

Burpees: Can switch at any time but must do so at the start finish line.  Athletes on opposite sides of the bar.  Single foot take off and/or landing approved step or jump.  Duos must be syncronized on 1. the jump or step over the bar and 2. when the chest hits the the floor at the bottom of the burpee. Athletes can face either direction.

Snatches/Front Squat- Once the bar leaves the ground it must stay off the ground until the work is completed.  Penalty for touching the ground is 5 bar facing burpees for any 1 team member. Workout is complete on the lockout of the last rep.