NTX Throwdown IV

FINAL

YOU WILL HAVE TIL 1:00PM TO COMPLETE FLOATER

AMRAP 4
MAX CALORIE ROW
MAX CALORIE GHD SITUPS

MASTERS - WEIGHTED SITUPS(20/14)
SCALED - WEIGHTED SITUPS(14/10)

SCORE WILL BE TOTAL CALORIES + TOTAL SITUPS. 
BOTH ATHLETES WORK AT THE SAME TIME, YOU CAN SWITCH MOVEMENTS AT ANY TIME.  
ROWER HANDLE MUST BE PLACED BACK IN THE CRADLE, NOT RELEASED FREELY.
GHD SITUPS - BOTH HANDS MUST TOUCH THE GROUND, BOTH HANDS MUST TOUCH THE FEET PADS FOR A REP TO COUNT.
WEIGHTED SITUPS - ON AN ABMAT, ATHLETES WILL START SITTING, LAY BACK AND TOUCH A WALLBALL TO THE GROUND OVERHEAD, THEN SITUP AND TOUCH THE BALL TO THE GROUND(NOT FEET) IN FRONT OF THEIR FEET TO COUNT. 

9 MINUTE CAP
1 UP TO 10
PLATE GROUND TO OVERHEAD
RING ROWS

6-8 – 10lb plate
9-10 – 10lb plate
11-13 – 15lb plate

GROUND TO OVERHEAD - ONE SOLID MOVEMENT FROM GROUND TO OVERHEAD. PLATE MUST TOUCH THE GROUND EACH REP. KNEES, HIPS AND ELBOWS MUST BE LOCKED OUT, BEFORE PLATE IS LOWERED FOR REP TO COUNT.

RING ROWS - NO KIPPING, FEET WILL BE DIRECTLY UNDER THE RINGS ON TAPE, ARMS COMPLETELY STRAIGHT,  PULL RINGS TO MAKE CONTACT WITH CHEST.

AMRAP 6
15 AIRSQUATS
12 KNEE RAISES
9 BURPEE BOX JUMP/CLIMB OVERS (CAN USE HANDS TO CLIMB OVER) 20 INCH BOX

AIR SQUATS - STARTING STANDING STRAIGHT UP AND DOWN, SQUAT TO HIPS BELOW PARALLEL, AND BACK UP.  HIPS AND KNEES MUST BE LOCKED OUT AND SHOULDERS OVER HIPS TO COUNT AS A REP. 
KNEE RAISES - STARTING FROM DEAD HANG, STRAIGHT ELBOWS, FEET BEHING THE RIG, RAISE YOUR KNEES IN FRONT OF YOUR BODY TIL THEY ARE HIGHER THAN YOUR HIP CREASE. KNEES MAY BE BENT AT ANY POINT.
BURPEE BOX JUMP OVERS - ATHLETES MUST FACE THE BOX DURING THE BURPEE, CHEST(NOT STOMACH) MUST TOUCH THE GROUND DURING BURPEE. STEPPING UP OR DOWN IN BURPEE IS ALLOWED. BOTH FEET MUST TOUCH THE BOX. ATHLETES MAY USE HANDS TO CLIMB ON TO THE BOX IF NEEDED. REP IS NOT COMPLETED UNTIL BOTH FEET TOUCH THE OTHER SIDE OF THE BOX.

Kids Final

YOU WILL HAVE TIL 1:00PM TO COMPLETE FLOATER

1 MINUTE MAX CALORIE ROW
STRAIGHT INTO
1 MINUTE MAX ABMAT SITUPS

SCORE WILL BE TOTAL CALORIES + TOTAL SITUPS. 

ROWER HANDLE MUST BE PLACED BACK IN THE CRADLE, NOT RELEASED FREELY.
ABMAT SITUPS - ON AN ABMAT, ATHLETES WILL START SITTING, LAY BACK AND TOUCH BOTH HANDS TO THE GROUND OVERHEAD, THEN SITUP AND TOUCH BOTH HANDS TO THE GROUND(NOT FEET) IN FRONT OF THEIR FEET TO COUNT. 

9 MINUTE CAP

1 UP TO 10 
SNATCH 
CHEST TO BAR PULLUPS
IMMEDIATELY INTO 1.B -  1 REP COMPLEX
HANG SNATCH + SNATCH

SCORE IS TIME - IF TIME CAPPED, SCORE WILL BE 9 MINUTES PLUS 1 MINUTE FOR EACH REMAINING REP

RX 135/95 CHEST TO BAR
INTERMEDIATE 115/85 PULLUPS
MASTERS 95/65 PULLUPS
SCALED 75/55 RING ROWS

1 REP UNBROKEN COMPLEX
HANG SNATCH + SNATCH

SCORE IS TOTAL WEIGHT FOR EACH ATHLETE ADDED TOGETHER.

COMPLEX CAN BE POWER, MUSCLE, OR SQUAT, AND MUST BE UNBROKEN. NO RESTING ON THE FLOOR FOR ANY AMOUNT OF TIME.
DEADLIFT THE BAR, PERFORM SNATCH FROM ANYWHERE ABOVE THE KNEE, THEN LOWER THE BAR TO THE GROUND FOR A TOUCH AND GO SNATCH. RESTING AT THE HIPS IS OK, JUST NOT ON THE GROUND.

AMRAP 9
15 CALORIE ASSAULT BIKE
12 TOES TO BAR
9 BURPEE BOX JUMP OVERS(BOX FACING)

RX 30/24 TTB
INTERMEDIATE 24/20 TTB
MASTERS 24/20(CAN STEP OVER) TTB
SCALED 24/20(CAN STEP OVER) TOES ABOVE HIPS

ATHLETES WILL NOT HAVE TO TAG ON THIS ONE. THEY CAN SWITCH AT ANY TIME.

NO GHOST RIDING THE ASSAULT BIKE, HANDLES MUST  STOP BEFORE GETTING OFF OF THE BIKE.  
TOES TO BAR - STARTING FROM DEAD HANG, STRAIGHT ELBOWS, FEET BEHIND THE RIG, BOTH FEET MUST TOUCH THE BAR AT THE SAME TIME.  
TOES ABOVE HIPS - STARTING FROM DEAD HANG, STRAIGHT ELBOWS, FEET BEHING THE RIG, RAISE YOUR TOES IN FRONT OF YOUR BODY TIL THEY ARE HIGHER THAN YOUR HIP CREASE. KNEES MAY BE BENT AT ANY POINT.
BURPEE BOX JUMP OVERS - ATHLETES MUST FACE THE BOX DURING THE BURPEE, CHEST(NOT STOMACH) MUST TOUCH THE GROUND DURING BURPEE. STEPPING UP OR DOWN IN BURPEE IS ALLOWED. 2 FOOT JUMP ON TO BOX IS REQUIRED FOR RX AND INTERMEDIATE. MASTERS AND SCALED MAY STEP UP OR JUMP. BOTH FEET MUST TOUCH THE BOX.   ATHLETES ARE ALLOWED TO FULLY CLEAR THE BOX, BUT BOTH FEET MUST GO OVER THE BOX, NOT TO THE SIDE.  REP IS NOT COMPLETED UNTIL BOTH FEET TOUCH THE OTHER SIDE OF THE BOX.