The Boxwolds Throwdown: Teams of 4 (MMFF)

21 - 15 - 9

DB Snatch (22.5 / 15kg)

Burpees over DB

6 minute time cap.

MOVEMENT STANDARDS:

For time, or completing as many reps as possible:

All athletes must complete the movements synchro.

SYNCHRO DB SNATCH:

• The dumbbell will start on the ground.
• Athletes must pick the DB up and move above the head in one smooth motion.
• Arms, hips and knees must be fully extended in sync at the top to credit the rep.
• Power or squat is allowed.
• Both heads of the DB must touch the ground.

RX:

M - 22.5kg

F - 15kg

SYNCHRO BURPEE DB JUMP OVERS:

• Chest and hips must touch the ground.
• Athletes must be in sync at the bottom of the rep.
• Athletes must then step or jump up out of the burpee before passing over the DB.
• RX: Both an athletes feet must be in the air whilst passing over the DB.

21 - 15 - 9

DB Snatch (15 / 10kg)

Burpees over DB

6 minute time cap.

MOVEMENT STANDARDS:

For time, or completing as many reps as possible:

All athletes must complete the movements synchro.

SYNCHRO DB SNATCH:

• The dumbbell will start on the ground.
• Athletes must pick the DB up and move above the head in one smooth motion.
• Arms, hips and knees must be fully extended in sync at the top to credit the rep.
• Power or squat is allowed.
• Both heads of the DB must touch the ground.

Scaled:

M - 15kg

F - 10kg

SYNCHRO BURPEE DB STEP OVERS:

• Chest and hips must touch the ground.
• Athletes must be in sync at the bottom of the rep.
• Athletes must then step or jump up out of the burpee before passing over the DB.
• Scaled: Athletes may step over their DB.

Part A:

In 5 minutes, simultaneously complete:

1km Row
60 Power Cleans (60/40kg)

Part B:

Into 10 minutes (split anyhow) to establish:

1RM Clean and Jerk.

MOVEMENT STANDARDS:

The Row:

• Teams will have 1 rower.
• An athlete can start sat in the row, feet secured, but may not touch the handles until the timer sounds.
• Rowers will be pre-set with the distance.

The Cleans (completed at the same time as the row):

• Teams will have one female bar and one male bar pre-loaded with the weight.
• The total of 60 reps can be divided anyhow.
• During the clean, the barbell begins on the ground and must be lifted from the ground to the shoulders in one motion. A muscle clean, power clean, split clean, or squat clean may be used, as long as the barbell comes up to the rack position on the shoulders.

Clean and Jerk

• Time split anyhow.
• As above for the clean.
• Once racked, a press, push press, split jerk, or push jerk may be used to lock the barbell out overhead. The barbell must pass through the front-rack position before going overhead; snatching is not permitted.
• The rep is counted when the barbell is fully locked out overhead directly over the middle of the athlete’s body, with the arms, hips, and knees extended, and the feet in line under the body. No part of the body other than the feet may touch the ground during the execution of the lift.
• The weight must be confirmed with the judge in Kilograms.
• Clips must be added before attempting the lift.
• Team mates can help load the bar.

The score is three parts:

• The time for row. If incomplete, the score will be the remaining metres on the row (closest to 10m, 1 point for every 10m remaining)
• The time for the cleans. If incomplete, plus the incomplete reps added to 5minutes.
• And the total weight for the clean and jerk.

Part A:

In 5 minutes, simultaneously complete:

• 1km Row
• 60 Power Cleans (40/25kg)

Part B:

Into 10 minutes (split anyhow) to establish:

• 1RM Clean and Jerk.

MOVEMENT STANDARDS:

The Row:

• Teams will have 1 rower.
• An athlete can start sat in the row, feet secured, but may not touch the handles until the timer sounds.
• Rowers will be pre-set with the distance.

The Cleans (completed at the same time as the row):

• Teams will have one female bar and one male bar pre-loaded with the weight.
• The total of 60 reps can be divided anyhow.
• During the clean, the barbell begins on the ground and must be lifted from the ground to the shoulders in one motion. A muscle clean, power clean, split clean, or squat clean may be used, as long as the barbell comes up to the rack position on the shoulders.

Clean and Jerk

• Time split anyhow.
• As above for the clean.
• Once racked, a press, push press, split jerk, or push jerk may be used to lock the barbell out overhead. The barbell must pass through the front-rack position before going overhead; snatching is not permitted.
• The rep is counted when the barbell is fully locked out overhead directly over the middle of the athlete’s body, with the arms, hips, and knees extended, and the feet in line under the body. No part of the body other than the feet may touch the ground during the execution of the lift.
• The weight must be confirmed with the judge in Kilograms.
• Clips must be added before attempting the lift.
• Team mates can help load the bar.

The score is three parts:

• The time for row. If incomplete, the score will be the remaining metres on the row (closest to 10m, 1 point for every 10m remaining)

• The time for the cleans. If incomplete, plus the incomplete reps added to 5minutes.

• And the total weight for the clean and jerk.

Part A:

In 5 minutes, simultaneously complete:

1km Row
60 Power Cleans (60/40kg)

Part B:

Into 10 minutes (split anyhow) to establish:

1RM Clean and Jerk.

MOVEMENT STANDARDS:

The Row:

• Teams will have 1 rower.
• An athlete can start sat in the row, feet secured, but may not touch the handles until the timer sounds.
• Rowers will be pre-set with the distance.

The Cleans (completed at the same time as the row):

• Teams will have one female bar and one male bar pre-loaded with the weight.
• The total of 60 reps can be divided anyhow.
• During the clean, the barbell begins on the ground and must be lifted from the ground to the shoulders in one motion. A muscle clean, power clean, split clean, or squat clean may be used, as long as the barbell comes up to the rack position on the shoulders.

Clean and Jerk

• Time split anyhow.
• As above for the clean.
• Once racked, a press, push press, split jerk, or push jerk may be used to lock the barbell out overhead. The barbell must pass through the front-rack position before going overhead; snatching is not permitted.
• The rep is counted when the barbell is fully locked out overhead directly over the middle of the athlete’s body, with the arms, hips, and knees extended, and the feet in line under the body. No part of the body other than the feet may touch the ground during the execution of the lift.
• The weight must be confirmed with the judge in Kilograms.
• Clips must be added before attempting the lift.
• Team mates can help load the bar.

The score is three parts:

• The time for row. If incomplete, the score will be the remaining metres on the row (closest to 10m, 1 point for every 10m remaining)
• The time for the cleans. If incomplete, plus the incomplete reps added to 5minutes.
• And the total weight for the clean and jerk.

Part A:

In 5 minutes, simultaneously complete:

• 1km Row
• 60 Power Cleans (40/25kg)

Part B:

Into 10 minutes (split anyhow) to establish:

• 1RM Clean and Jerk.

MOVEMENT STANDARDS:

The Row:

• Teams will have 1 rower.
• An athlete can start sat in the row, feet secured, but may not touch the handles until the timer sounds.
• Rowers will be pre-set with the distance.

The Cleans (completed at the same time as the row):

• Teams will have one female bar and one male bar pre-loaded with the weight.
• The total of 60 reps can be divided anyhow.
• During the clean, the barbell begins on the ground and must be lifted from the ground to the shoulders in one motion. A muscle clean, power clean, split clean, or squat clean may be used, as long as the barbell comes up to the rack position on the shoulders.

Clean and Jerk

• Time split anyhow.
• As above for the clean.
• Once racked, a press, push press, split jerk, or push jerk may be used to lock the barbell out overhead. The barbell must pass through the front-rack position before going overhead; snatching is not permitted.
• The rep is counted when the barbell is fully locked out overhead directly over the middle of the athlete’s body, with the arms, hips, and knees extended, and the feet in line under the body. No part of the body other than the feet may touch the ground during the execution of the lift.
• The weight must be confirmed with the judge in Kilograms.
• Clips must be added before attempting the lift.
• Team mates can help load the bar.

The score is three parts:

• The time for row. If incomplete, the score will be the remaining metres on the row (closest to 10m, 1 point for every 10m remaining)
• The time for the cleans. If incomplete, plus the incomplete reps added to 5minutes.
• And the total weight for the clean and jerk.

Part A:

In 5 minutes, simultaneously complete:

• 1km Row
• 60 Power Cleans (60/40kg)

Part B:

Into 10 minutes (split anyhow) to establish:

• 1RM Clean and Jerk.

MOVEMENT STANDARDS:

The Row:

• Teams will have 1 rower.
• An athlete can start sat in the row, feet secured, but may not touch the handles until the timer sounds.
• Rowers will be pre-set with the distance.

The Cleans (completed at the same time as the row):

• Teams will have one female bar and one male bar pre-loaded with the weight.
• The total of 60 reps can be divided anyhow.
• During the clean, the barbell begins on the ground and must be lifted from the ground to the shoulders in one motion. A muscle clean, power clean, split clean, or squat clean may be used, as long as the barbell comes up to the rack position on the shoulders.

Clean and Jerk

• Time split anyhow.
• As above for the clean.
• Once racked, a press, push press, split jerk, or push jerk may be used to lock the barbell out overhead. The barbell must pass through the front-rack position before going overhead; snatching is not permitted.
• The rep is counted when the barbell is fully locked out overhead directly over the middle of the athlete’s body, with the arms, hips, and knees extended, and the feet in line under the body. No part of the body other than the feet may touch the ground during the execution of the lift.
• The weight must be confirmed with the judge in Kilograms.
• Clips must be added before attempting the lift.
• Team mates can help load the bar.

The score is three parts:

• The time for row. If incomplete, the score will be the remaining metres on the row (closest to 10m, 1 point for every 10m remaining)

• The time for the cleans. If incomplete, plus the incomplete reps added to 5minutes.

• And the total weight for the clean and jerk.

Part A:

In 5 minutes, simultaneously complete:

• 1km Row
• 60 Power Cleans (40/25kg)

Part B:

Into 10 minutes (split anyhow) to establish:

• 1RM Clean and Jerk.

MOVEMENT STANDARDS:

The Row:

• Teams will have 1 rower.
• An athlete can start sat in the row, feet secured, but may not touch the handles until the timer sounds.
• Rowers will be pre-set with the distance.

The Cleans (completed at the same time as the row):

• Teams will have one female bar and one male bar pre-loaded with the weight.
• The total of 60 reps can be divided anyhow.
• During the clean, the barbell begins on the ground and must be lifted from the ground to the shoulders in one motion. A muscle clean, power clean, split clean, or squat clean may be used, as long as the barbell comes up to the rack position on the shoulders.

Clean and Jerk

• Time split anyhow.
• As above for the clean.
• Once racked, a press, push press, split jerk, or push jerk may be used to lock the barbell out overhead. The barbell must pass through the front-rack position before going overhead; snatching is not permitted.
• The rep is counted when the barbell is fully locked out overhead directly over the middle of the athlete’s body, with the arms, hips, and knees extended, and the feet in line under the body. No part of the body other than the feet may touch the ground during the execution of the lift.
• The weight must be confirmed with the judge in Kilograms.
• Clips must be added before attempting the lift.
• Team mates can help load the bar.

The score is three parts:

• The time for row. If incomplete, the score will be the remaining metres on the row (closest to 10m, 1 point for every 10m remaining
• The time for the cleans. If incomplete, plus the incomplete reps added to 5minutes.
• And the total weight for the clean and jerks

For time, complete:

• Pair A: Run 800m
• Pair B: 300m farmer carry (2x 22.5/15kg)
• 30 TTB synchro pairs
• 20 Pull-Ups synchro pairs
• 10 Bar Muscle Ups (only one athlete required)

MOVEMENT STANDARDS (RX):

The RUN must be completed by 2 athletes.

The FARMERS CARRY must be completed by the other 2 athletes.

Any combination of two athletes may complete the next set of movements. Athletes may be swapped in and out at any point to accumulate the reps, as long as two are always working in sync.

TOES TO BAR

• Toes must touch the bar in sync at the top.

• And the feet must break the plane of the rig at the bottom.

PULL UPS

• Athletes may perform strict, kipping or butterfly.

• The chin must break the plain of the bar at the top in synch,

• And the arms must fully extend at the bottom.

BAR MUSCLE UP

• Elbows must be fully extended at the top and must fully extend arms at the bottom of the movement.

15 Minute Time Cap!

If incomplete, the score will be the number of incomplete reps added to the time cap.

For time, complete:

• Pair A: Run 800m
• Pair B: 300m farmer carry (2x 15/10kg)
• 30 Knees to chest synchro pairs
• 20 Ring rows synchro pairs
• 10 Burpee to target (only one athlete required)

MOVEMENT STANDARDS (RX):

The RUN must be completed by 2 athletes.

The FARMERS CARRY must be completed by the other 2 athletes.

Any combination of two athletes may complete the next set of movements. Athletes may be swapped in and out at any point to accumulate the reps, as long as two are always working in sync.

KNEES TO CHEST

• The knees must break the hip crease of the athletes in sync

• and the feet must break the plane of the rig at the bottom of the movement.

RING ROWS

• In the ring row, the bottom of the rings will hang at 1.2m from the floor.

• Directly under the rings will mark a line where your feet are to be planted.

• Athletes must begin leaning back, with their arms fully extended.

• The athletes may then pull so that their chest must touch the rings in sync.

• Hips must not bend.

BURPEE TO TARGET

• This movement begins with a burpees.

• Chest and hips must touch the ground and athletes must fully extend at the top.

• Athletes will need to be under a bar they cannot reach when standing. Judges will determine what bar the athletes are jumping for.

15 Minute Time Cap!

If incomplete, the score will be the number of incomplete reps added to the time cap.