2019 CrossFit Holloman Throwdown

Rx

Complete 2 Rounds in 6 minutes:

15 Synchronized Toes To Bar

30 Wall Ball Shots (20/14 lbs, 10ft/8ft)*

60 Double Unders*

If both rounds are completed within 6 minutes, team moves on to the following:

At the 6 minute mark, complete 2 Rounds For Time in 6 minutes:

15 Synchronized Chest To Bar Pull-ups

30 Hand Stand Push-ups*

60 Double Unders*

(12 minute total time cap)

*Total reps between both partners, not synchronized.

Scaled

Complete 2 Rounds in 6 minutes:

15 Synchronized Hanging Knee Raises

30 Wall Ball Shots (20/14 lbs, 10ft/8ft)*

60 Single Unders*

If both rounds are completed within 6 minutes, team moves on to the following:

At the 6 minute mark, complete 2 Rounds For Time in 6 minutes:

15 Synchronized Pull-ups

30 Hand Release Push-ups*

60 Single Unders*

(12 minute total time cap)

*Total reps between both partners, not synchronized.

Standards (will be reviewed prior to event)

Synchronized Toes to Bar: Both athletes begin fully extended and feet off the ground. Both athlete's toes must pass behind the plane of the pull-up bar on the backswing, and make contact with the pull-up bar at the top of the movement, simultaneously.

Hanging Knee Raises: Athletes must begin fully extended (elbows, hips, legs) with both feet off the ground and raise knees parallel to the ground at the top of the movement, simultaneously.

Wall Ball Shots: Athlete must squat below parallel with medicine ball in hands, and hit at or above target at the top of the movement.

Hand Stand Push-ups: Hands must remain within a 24in x 36in box (taped on ground), fingers can break the plane of the tape, but palms must stay within box. Athletes will be provided with a standard Ab-mat for head cushion (no weights for hands). Athletes must begin in a fully extended handstand (arms, hips, legs) with palms inside box, heels against the wall, then head must make contact with ab-mat, and finish fully extended. Kipping is permitted.

Hand Release Push-ups: Athletes must begin in the push-up position, arms extended, and only hands and feet in contact with the ground. Then they must lower themselves to make their chest and thighs in contact with the ground, both hands must fully come off the ground, then athlete must return themselves back into a fully extended push-up position.

Synchronized Chest to Bar Pull-ups (CTB PUs)/Pull-ups: Both athletes must begin fully extended, and feet off the ground. For CTB PUs, both athletes must make contact with the pull-up bar simultaneously at or below their collar bone. For PUs, athlete's chins must both pass above the plane of the pull-up bar simultaneously.