CrossFit Lowlands Throwdown Online Qualifier 2019

19.1

With a running clock complete:
15 Calorie row
15 Box jumps
15 Overhead squats

If completed before you hit 3 minutes, add 3 minutes to the clock and continue with a new round of:
15 Calorie row
15 Box jumps
13 Overhead squats

If completed before you hit 6 minutes, add 3 minutes to the clock and continue with a new round of:
15 Calorie row
15 Box jumps
11 Overhead squats

If completed before you hit 9 minutes, add 3 minutes to the clock and continue with a new round of:
15 Calorie row
15 Box jumps
9 Overhead squats

If completed before you hit 12 minutes, add 3 minutes to the clock and continue with a new round of:
15 Calorie row
15 Box jumps
7 Overhead squats

Stop at 15 minutes

The workout is over when the athlete fails to complete all repetitions within the cut-off time for that round or when the athletes completes all the rounds before the cut-off time of 15 minutes.

The tiebreaker time is the time after each completed round of box jumps.

SCORING

For scoring is workout the total repetitions and the time are needed. The time could be the tiebreaker time or the finish time. On the scoreform you can find several examples.

Our scoringplatform will ranks all athletes upon their workout type (Rx of Scaled), reps and time.

SCORE SUBMISSION INSTRUCTIONS

I did NOT complete the workout	I completed the workout
Fill in the total number of repetitions you completed Fill in the tiebreak time after your last set of 15 competed box jumps	Fill the total 205 reps in at ‘Repetitions’ Fill in your finish time

.

EQUIPMENT

• Concept 2 Rower
• Box
• Barbell
• Collars
• Plates to load to the appropriate weight for your division

WEIGHTS & MEASUREMENTS

.

WEIGHTS IN LBS

Although our official weights are metric, we also provide the minimum weights in lbs as a service.

• Elite male: 50-70-85-100-110 kg -> 111-155-188-221-243 lbs
• Elite female: 35-50-60-70-80 kg -> 78-111-133-155-177 lbs
• Masters 35-39 male: 50-70-85-100-110 kg -> 111-155-188-221-243 lbs
• Masters 35-39 female: 35-50-60-70-80 kg -> 78-111-133-155-177 lbs 
• Masters 40+ male: 40-60-70-80-90 kg -> 89-133-155-177-199 lbs 
• Masters 40+ female: 25-35-45-55-65 kg -> 56-78-100-122-144 lbs
• Teens male: 40-50-60-70-80 kg -> 89-111-133-155-177 lbs
• Teens female: 25-35-45-50-55 kg -> 56-78-100-111-122 lbs
• Scaled male: 20-30-40-50-60 kg -> 45-67-89-111-133 lbs
• Scaled female: 15-25-35-40-45 kg -> 34-56-78-89-100 lbs

WORKOUT ORDER

Please read the following rules, chapter 6 (6), (7) and (8), from our rulebook carefully

• ATHLETES and TEAMS must complete all workouts on the same day, in the prescribed order.
• Repeating the workouts is permitted, but all workouts need to be completed again and in the prescribed order. It is not allowed to redo one or two workouts solely .
• Only scores that are part of one three-workouts attempt, performed in consecutive order (workout1, workout2, workout3) may be submitted online to Competition Corner. ​Submitting results from different attempts is not permitted​.

Maybe this video might help.

19.1A AND 19.1B

MM Pair:

With a 14-minute running clock, perform for time:

• 100 Calorie Row
• 75 Box jumps

In the remaining time:

• Establish a 1RM Overhead squat

FF Pair:

With a 14-minute running clock, perform for time:

• 75 Calorie Row
• 75 Box jumps

In the remaining time:

• Establish a 1RM Overhead squat

SCORING

The scores for the couples are: (19.1A) the times it took to perform the calorie row and box jumps as a couple and (19.1B) the total of the individual 1RM weights.

SCORE SUBMISSION INSTRUCTION

• For team workout 19.1, uploading a copy / photo of the scorecard is mandatory.

19.1 is scored separately: 19.1a and 19.1b.

Although the 19.1a is performed as a team, all four team members must have a time submitted in competition corner. Please follow the instructions on the scorecard.

The time submission for male and female number 1 is their finish time minus 1 second. The time for male and female number 2 must be entered as 1 second (00:01) in competition corner.

For 19.1b the max successful lifts of the four athletes must be entered separately in competition corner for each athlete. There is no scaled option for 19.1b

EQUIPMENT

• 1 Concept 2 Rower
• 1 or 2 Boxes
• 2 Barbells (M: 20kg F:15kg)
• Collars
• Plates

MEASUREMENTS

.

WORKOUT ORDER

Please read the following rules, chapter 6 (6), (7) and (8), from our rulebook carefully

• ATHLETES and TEAMS must complete all workouts on the same day, in the prescribed order.
• Repeating the workouts is permitted, but all workouts need to be completed again and in the prescribed order. It is not allowed to redo one or two workouts solely .
• Only scores that are part of one three-workouts attempt, performed in consecutive order (workout1, workout2, workout3) may be submitted online to Competition Corner. ​Submitting results from different attempts is not permitted​.

Maybe this video might help.

19.1A AND 19.1B

MM Pair:

With a 14-minute running clock, perform for time:

• 100 Calorie Row
• 75 Box jumps

In the remaining time:

• Establish a 1RM Overhead squat

FF Pair:

With a 14-minute running clock, perform for time:

• 75 Calorie Row
• 75 Box jumps

In the remaining time:

• Establish a 1RM Overhead squat

SCORING

The scores for the couples are: (19.1A) the times it took to perform the calorie row and box jumps as a couple and (19.1B) the total of the individual 1RM weights.

SCORE SUBMISSION INSTRUCTION

• For team workout 19.1, uploading a copy / photo of the scorecard is mandatory.

19.1 is scored separately: 19.1a and 19.1b.

Although the 19.1a is performed as a team, all four team members must have a time submitted in competition corner. Please follow the instructions on the scorecard.

The time submission for male and female number 1 is their finish time minus 1 second. The time for male and female number 2 must be entered as 1 second (00:01) in competition corner.

For 19.1b the max successful lifts of the four athletes must be entered separately in competition corner for each athlete. There is no scaled option for 19.1b

EQUIPMENT

• 1 Concept 2 Rower
• 1 or 2 Boxes
• 2 Barbells (M: 20kg F:15kg)
• Collars
• Plates

MEASUREMENTS

.

WORKOUT ORDER

Please read the following rules, chapter 6 (6), (7) and (8), from our rulebook carefully

• ATHLETES and TEAMS must complete all workouts on the same day, in the prescribed order.
• Repeating the workouts is permitted, but all workouts need to be completed again and in the prescribed order. It is not allowed to redo one or two workouts solely .
• Only scores that are part of one three-workouts attempt, performed in consecutive order (workout1, workout2, workout3) may be submitted online to Competition Corner. ​Submitting results from different attempts is not permitted​.

Maybe this video might help.

19.2

For time:
45 Thrusters
45 Bar facing burpees

Partition the repetitions as you like.

SCORING

The time needed to complete the thrusters and bar facing burpees.

EQUIPMENT

• Barbell
• Collars
• Plates to load to the appropriate weight for your division

WEIGHTS

.

WEIGHTS IN LBS

Although our official weights are metric, we also provide the minimum weights in lbs as a service.

• Elite male: 45 kg -> 100 lbs
• Elite female: 30 kg -> 67 lbs
• Masters 35-39 male: 45 kg -> 100 lbs
• Masters 35-39 female: 30 kg -> 67 lbs 
• Masters 40+ male: 45 kg -> 100 lbs 
• Masters 40+ female: 30 kg -> 67 lbs
• Teens male: 45 kg -> 100 lbs
• Teens female: 30 kg -> 67 lbs
• Scaled male: 30 kg -> 67 lbs
• Scaled female: 20 kg -> 45 lbs

WORKOUT ORDER

Please read the following rules, chapter 6 (6), (7) and (8), from our rulebook carefully

• ATHLETES and TEAMS must complete all workouts on the same day, in the prescribed order.
• Repeating the workouts is permitted, but all workouts need to be completed again and in the prescribed order. It is not allowed to redo one or two workouts solely .
• Only scores that are part of one three-workouts attempt, performed in consecutive order (workout1, workout2, workout3) may be submitted online to Competition Corner. ​Submitting results from different attempts is not permitted​.

Maybe this video might help.

19.3

16 minutes AMRAP of:

• 4 Bar muscles-ups
• 8 Handstand push-ups
• 16 Alternating* Dumbbell snatches

* Alternate arme after each repetition of the dumbbell snatch.

SCORING

The score is the total reps of all the athletes within the 16 minutes time cap.

EQUIPMENT

• Pull-up bar
• Measuring tape
• Floor marks for the handstand push-up box
• Dumbbell with the appropriate weight for your division

WEIGHTS

.

WEIGHTS IN LBS

Although our official weights are metric, we also provide the minimum weights in lbs as a service.

• Elite male: 22,5 kg -> 50 lbs
• Elite female: 15 kg -> 34 lbs
• Masters 35-39 male: 22,5 kg -> 50 lbs
• Masters 35-39 female: 15 kg -> 34 lbs
• Masters 40+ male: 22,5 kg -> 50 lbs
• Masters 40+ female: 15 kg -> 34 lbs
• Teens male: 22,5 kg -> 50 lbs
• Teens female: 15 kg -> 34 lbs
• Scaled male: 15 kg -> 34 lbs
• Scaled female: 10 kg -> 23 lbs

WORKOUT ORDER

Please read the following rules, chapter 6 (6), (7) and (8), from our rulebook carefully

• ATHLETES and TEAMS must complete all workouts on the same day, in the prescribed order.
• Repeating the workouts is permitted, but all workouts need to be completed again and in the prescribed order. It is not allowed to redo one or two workouts solely .
• Only scores that are part of one three-workouts attempt, performed in consecutive order (workout1, workout2, workout3) may be submitted online to Competition Corner. ​Submitting results from different attempts is not permitted​.

Maybe this video might help.