SGV Throwdown 2021

Max effort pull ups for Co-ed, Advanced teams 

In this workouts all machines will be pre-set to designated calories. Males 100 and Females 80. They will be set to count down and will give an exact time of completion based off of the monitor. Judges will write the exact time displayed and will be put in as a score! So give it your all and remember the D-Ball over shoulders are next! 

For Time 

100/80Cals

50 DBalls Over Shoulder 

In this workouts you will be scored on the overall time to complete the workouts. This will be the calories on the bike plus the time it takes to finish the 50 D-balls overshoulder. All divisions have to complete 50 but weights on DBalls will be based off division. Have fun and get at it! 

DBall Weight 

Beginer (50/70lbs)

Int,Masters, COed (70/100)

Advanced (150/100

Partner 1: Holds Handstand (Rx, Int, Co-ed, Masters)                             45lb Plate Overhead (Begginers)

Partner 2: Performs workout 

*During the workout one partners must hold either a handstand or plate overhead (division dependent). While opposite partner works.

*partners can switch at anypoint but one must be holding handstand/plate before other partner can start working

*Burpees- Athletes must jump fully extend at the top and clap behind head

*Single Dumbell Squat Cleans- For each rep the athlete will start in a standing postions. From there you will tap one head of the Dumbell to the ground and perform a squat clean. For the Squat clean you will catch one dumbell below paralell and stand up fully before perfoming another rep

*Single Dumbell S2OH - Athlete must complete full lockout of both elbows and knees before lowering the weight back to the shoulder 

*Box Jump Over - Rep is completed when athlete feet touch the ground, partner 2 should not be jumping before partner 1 completes full rep 

*Alternating Dumbell Snatches- Alternating the dumbell must be completed with each rep, only one head of the dumbell needs to touch the ground for the rep to count. 

Both Partners will have 7min to complete their designated lifts.

Lift A: 1 Squat Clean, 2 Front Squats

Lift B: 2 shoulder to Overhead from the Ground

Before starting the workout athletes must decide who will be doing Lift A and Lift B. Once decided you will inform your judge who is performing which lift

*Changing in the middle of the workout WILL NOT be allowed so choose wisely*

You will have as many attempts as you'd like within the 7min time cap. Partners can share the bar and swith back and forth between attempts. 

Before attempting make sure your judge is aware and ready for the lift. 

LIFT B STANDARDS - 2 Shoulder to Overhead from the Ground 

Athlete will begin the lift by performing any lift that will bring the bar to the shoulders (power clean, squat clean, split clean, etc.) 

Once bar is at he shoulders athlete will perform 2 Shoulder to Overhead by using any method to get the bar overhead (push press, push jerk, split jerk, etc) 

All over head movments are completed once the bar is overhead, feet are together, with hips and knees locked out. 

Split jerk- make sure feet are completely together and bar is stable overhead before dropping. Dont assume wait for judges rep call 

Push jerk- make sure knees and hips are fully extended before bringing wait down. Stability is key for rep to count. wait for judges rep call

*Do not assume reps are good, make sure you complete the rep and show full control. Judges will give you a good rep call when completed* 

Both Partners will have 7min to complete their designated lifts.

Lift A: 1 Squat Clean, 2 Front Squats

Lift B: 2 shoulder to Overhead from the Ground

Before starting the workout athletes must decide who will be doing Lift A and Lift B. Once decided you will inform your judge who is performing which lift

*Changing in the middle of the workout WILL NOT be allowed so choose wisely*

You will have as many attempts as you'd like within the 7min time cap. Partners can share the bar and swith back and forth between attempts. 

Before attempting make sure your judge is aware and ready for the lift. 

LIFT A STANDARDS - 1 squat clean, 2 front squats 

Athlete will begin the lift by performing a squat clean. Meaning the bar must be caught below parallel. The rep is completed once the athlete fully stands by locking out hips and knees. 

The athlete will then perform 2 front squats. Front squats are completed by squating below parallel and finishing the rep by locking out your knees and hips at the top of the movement. 

*make sure to complete the full rep at the top of the movment. If you cut it short a no rep will be given. Never leave it in the hands of the judges!*