Throwdown For Veterans

1 RM Deadlift

The weight of the heaviest successful deadlift in pounds is the athlete’s score.

All attempts must be completed before the 15-minute time cap.

Find the scorecard and standards here

EQUIPMENT

• Barbell

• Standard bumper plates (18-inch diameter) to load to the appropriate weights for your division

• Collars to secure the plates on the barbell

• *The official weight is in pounds.

standard

• Start every rep with the barbell on the ground.

• Hands must be outside the knees. Sumo deadlifts are not allowed.

• Arms must be straight throughout. No bouncing.

• Collars must be placed outside the plates.

• The rep is credited when the hips and knees reach full extension and the head and shoulders are behind the bar.

VIDEO SUBMISSION STANDARDS

• Film the plates and barbell so the loads can be seen clearly

• Film the measuring process for the handstand push-up mark and the length of the floor marks for the handstand walk so all measurements can be seen clearly. 

• Videos must be uncut and unedited to accurately display the performance.

• Your judge and a clock or timer must be visible throughout the workout.

• Shoot the video so all exercises can be seen clearly meeting the movement standards. 

• Videos shot with a fisheye lens or similar lens may be rejected.

HEROWOD: FItzgerald

In honor of 1stLt Almar Fitzgerald

Marine Lt. Almar LaRon Fitzgerald was killed in action at the age of 23 while fighting the war on terror in Iraq. He died Feb. 21, 2006 at Landstuhl Regional Medical Center, Germany, from wounds received three days earlier after an improvised explosive device detonated while he was conducting combat operations against enemy forces in Al Anbar Province, Iraq. He was assigned to the 3rd Battalion, 7th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, Twentynine Palms, Calif. During Operation Iraqi Freedom, his unit was attached to the 2nd Marine Division, II Marine Expeditionary Force (Forward).

RX

15 Minute AMRAP:

2 Bar Muscle Ups

21 Double Unders

6 Overhead Squats

135/95

Scale

For Time:

15 Minute AMRAP:

2 Chin Over the Bar Pull-ups

21 Single Unders

6 Overhead Squats

95/65

Find the scorecard and standards here

EQUIPMENT

• Barbell • Collars

• Plates to load to the appropriate weight for your division*

• Pull-up bar

• * The official weight is in pounds

standard

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, athletes must have their elbows fully locked out while they maintain support above the bar with 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 athletes in completing the rep. Athletes may wrap tape around the pull-up bar OR wear hand protection (gymnastics-style grips, gloves, etc.), but they may not tape the bar AND wear hand protection. Once on top, the hands must stay in contact with the bar, and athletes must maintain support with their arms. Removing the hands and resting while on top of the bar is not allowed.

Chin-over-the-bar Pull-ups (Scaled)

• This is a standard Chin-over-the-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed as long as all the requirements are met. The arms must be fully extended at the bottom, with the feet off the ground. Overhand, underhand, or mixed grip are all permitted.

• At the top, the chin go above the pull-up bar. Athletes may wrap tape around the pull-up bar OR wear hand protection (gymnastics style grips, gloves, etc.), but they may not tape the bar AND wear hand protection.

Double Under

• This is the standard double-under in which the rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts.

Single Under

• This is the standard single-under in which the rope passes under the feet once for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts.

Overhead Squat

• In the overhead squat, the barbell must be kept overhead with the arms locked. At the bottom, the crease of the hips must pass below the height of the kneecap. At the top, the knees and hips must be completely open with the barbell in control and over the heels. A full squat snatch will count as a repetition as long as all the above requirements are met.

I Got your 6

30 minute time Cap

RX

6 Rounds for Time of:

6 Dumbell Facing Burpees

6 Dumbbell Snatch

6 Dumbell Facing Burpees

6 Dumbbell Snatch

6 Dumbell Facing Burpees

6 Dumbbell Snatch

Weight: 50/35lbs

Scaled Options

6 Rounds for Time of:

6 Dumbell Facing Burpees

6 Dumbbell Snatch

6 Dumbell Facing Burpees

6 Dumbbell Snatch

6 Dumbell Facing Burpees

6 Dumbbell Snatch

Weight: 35/20lbs

Find the scorecard and standards here

EQUIPMENT

• Dumbbell of appropriate weight for your division.

• *The official weight is in pounds.

• Measuring tape

standard

• Start every rep with the dumbbell on the ground.

Dumbell Facing Burpees

• Each burpee must be performed perpendicular to and facing the dumbbell. The athlete’s head cannot be over the dumbbell. The chest and thighs touch the ground at the bottom.

• The athlete must jump over the dumbbell from both feet and land on both feet. For RX, one-footed jumping or stepping over is not permitted. Scale can perform a one-footed jump or step over.

• The next rep will then begin on the opposite side facing the dumbbell. All scaled divisions will jump over an unloaded barbell

Dumbbell Snatch

• The dumbbell snatch starts with the dumbbell on the ground and finishes with the dumbbell directly overhead. At the bottom of the movement, BOTH heads of the dumbbell must touch the ground. The dumbbell must be lifted overhead in one motion. Touch and-go is permitted. Bouncing the dumbbell is not allowed. Athletes must alternate arms after each repetition. The non-lifting hand and arm may not be in contact with the body during the repetition. If the athlete receives a no rep and has already switched hands, the athlete may proceed from where he or she is. The athlete does not need to return the dumbbell to the no-repped arm for the next repetition to count.

• At the top, the arms, hips and knees must be fully locked out with the dumbbell clearly over the middle of the athlete’s body when viewed from profile. Once the athlete has reached lockout, the repetition will count. The athlete may choose to do a muscle snatch, power snatch, squat snatch or split-style snatch. However, both feet must return and be in line under the athlete’s body while the dumbbell is locked out overhead for the repetition to count.