Southbelt Throwdown

6 Minute AMRAP

RX/ Intermediate/Beginner

6 Thrusters (3 Each)

(135/95) (115/85) (95/65)

3 Synchro Wall Walks

*Beginner is a modified version, please see CompetitionCorner.net for details

THEN 6 Minutes to find Max Lift

3 Deadlifts

2 Hang Clean

1 S2O

At the count of 3,2,1 go, Athlete’s will make their way over to the barbell to complete 6 thrusters.

-        Each athlete must complete 3 thrusters (broken up however)

-        THRUSTERS

-        Each set will start from the ground. The athlete will clean the weight and do a full squat with the in the front rack position (hip crease below knee) and finish with the barbell fully extended overhead (arms, hips, knees locked out)/Athlete does not have to return the barbell to the ground after the first rep but can immediately go into the second.

-        Once the team finished their thrusters they will make their way to the wall where they will complete 3 synchro wall walks.

-        WALL WALKS

-        RX & Intermediate

o   Every rep begins and ends with the athlete lying down, with their chest, feet and thighs touching the ground

o   At the start and finish of each rep, both hands must touch the first tape line – fingers touching is OK.

o   Both hands must remain on the tape until both feet are on the wall

o   At the top of the movement, both hands must touch the tape line for the 10-inch mark before the athlete can descent – any part of the hand may touch the tape.

o   On the decent, the feet must remain on the wall until both hands have touched the tape line.

o   The rep is credited when both athletes have return to the starting position.

o   The wall walks will have the same standard as this years open. We will have two pieces of tap on the ground.

-        Beginner athletes

o   Both hands must remain in front of the tape until both feet are on the wall

o   The athlete will walk up the wall until both hands are on the other side of the tape – fingers may NOT be touching the tape line

o   On the decent, the feet must remain on the wall until both hands are in front of the tape line.

o   The rep is credited when both athletes have return to the starting position.

At the 6min mark the second part of your workout begins.

-        Both athletes’ will have 6 min to establish a 1 rep max complex of:

-        3 dead lifts

-        2 hang cleans (power or squat)

-        1 shoulder to overhead

-        DEADLIFTS

-        Athlete’s stand all the way up with arms, hips, legs fully extended.

-        HANG CLEANS

-        Hang power and hang squat cleans are permitted

-        SHOULDER TO OVERHEAD

-        Athlete’s can strict press, push press, push jerk or split jerk

-        The weight must be stood up with feet together and arms fully extended over head for the rep to count

-        ONCE THE BARBELL IS LIFTED YOU CANNOT DROP THE BAR AT ANY POINT DURING YOUR COMPLEX. YOU MUST COMPLETE 3 DL, 2 HANG CLEANS, 1 S2OH UNBROKEN.

-        YOU MUST LIFT THE WEIGHT OFF THE GROUND BEFORE THE TIME CAP FOR THE COMPLEX TO COUNT. YOU CAN FINISH YOUR COMPLEXE AFTER THE ALLOTED TIME IF YOU HAVE PICKED UP THE WEIGHT BEFORE TIME ENDS.

6 Minute AMRAP

RX/ Intermediate/Beginner

6 Thrusters (3 Each)

(135/95) (115/85) (95/65)

3 Synchro Wall Walks

*Beginner is a modified version, please see CompetitionCorner.net for details

THEN 6 Minutes to find Max Lift

3 Deadlifts

2 Hang Clean

1 S2O

At the count of 3,2,1 go, Athlete’s will make their way over to the barbell to complete 6 thrusters.

-        Each athlete must complete 3 thrusters (broken up however)

-        THRUSTERS

-        Each set will start from the ground. The athlete will clean the weight and do a full squat with the in the front rack position (hip crease below knee) and finish with the barbell fully extended overhead (arms, hips, knees locked out)/Athlete does not have to return the barbell to the ground after the first rep but can immediately go into the second.

-        Once the team finished their thrusters they will make their way to the wall where they will complete 3 synchro wall walks.

-        WALL WALKS

-        RX & Intermediate

o   Every rep begins and ends with the athlete lying down, with their chest, feet and thighs touching the ground

o   At the start and finish of each rep, both hands must touch the first tape line – fingers touching is OK.

o   Both hands must remain on the tape until both feet are on the wall

o   At the top of the movement, both hands must touch the tape line for the 10-inch mark before the athlete can descent – any part of the hand may touch the tape.

o   On the decent, the feet must remain on the wall until both hands have touched the tape line.

o   The rep is credited when both athletes have return to the starting position.

o   The wall walks will have the same standard as this years open. We will have two pieces of tap on the ground.

-        Beginner athletes

o   Both hands must remain in front of the tape until both feet are on the wall

o   The athlete will walk up the wall until both hands are on the other side of the tape – fingers may NOT be touching the tape line

o   On the decent, the feet must remain on the wall until both hands are in front of the tape line.

o   The rep is credited when both athletes have return to the starting position.

At the 6min mark the second part of your workout begins.

-        Both athletes’ will have 6 min to establish a 1 rep max complex of:

-        3 dead lifts

-        2 hang cleans (power or squat)

-        1 shoulder to overhead

-        DEADLIFTS

-        Athlete’s stand all the way up with arms, hips, legs fully extended.

-        HANG CLEANS

-        Hang power and hang squat cleans are permitted

-        SHOULDER TO OVERHEAD

-        Athlete’s can strict press, push press, push jerk or split jerk

-        The weight must be stood up with feet together and arms fully extended over head for the rep to count

-        ONCE THE BARBELL IS LIFTED YOU CANNOT DROP THE BAR AT ANY POINT DURING YOUR COMPLEX. YOU MUST COMPLETE 3 DL, 2 HANG CLEANS, 1 S2OH UNBROKEN.

-        YOU MUST LIFT THE WEIGHT OFF THE GROUND BEFORE THE TIME CAP FOR THE COMPLEX TO COUNT. YOU CAN FINISH YOUR COMPLEXE AFTER THE ALLOTED TIME IF YOU HAVE PICKED UP THE WEIGHT BEFORE TIME ENDS.

For time - 9 minute cap

RX/Intermediate 

80 Wall balls 20/14

60 TTB

40 DB Snatch (50/35)(40/25)

20 Cal Ski

1 Person working on WOD, 1 person holding bar in front rack

 (135/95)(115/85)

Beginner 

80 Wall balls 14/10

60 Sit-ups 

40 DB Snatch (35/20)

20 Cal Ski

1 Person working on WOD, 1 person holding bar in front rack

95/65

Race to the Finish Standards

At the call of 3,2,1, GO!

-Athletes will race to their designated movements whether it be the wall ball or a barbell

-Partner B will pick up the barbell and hold in a front rack position(elbows in front of the barbell)

-Partner A will then begin their 80 wall balls

-Partners can switch at any point throughout the workout

-Reps will not count towards team scores if the barbell is not in a front rack position

-Once movements are completed will go onto the next movement listed. You must complete the entire amount of reps listed for each movement before going to the next.

WALL BALL

-hip crease below knee

-hips, knees, and arms fully extended at the top with your wall ball hitting the designated target

TOES TO BAR

-athletes must complete full range of motion with hips, arms extended at the bottom of the kip

-both feet must touch the bar

Sit ups

-athletes must have back completely flat, hands touch behind head

-rep will complete when athlete touch their toes, feet must be on the ground

DB SNATCH

-starts at the bottom with both heads of the DB on the ground.

-must bring DB to OH position in one fluid motion (no stopping at the shoulders for a clean and jerk)

-rep is completed when knees, hips, arms and fully extended with the DB overhead

SKI

-must pull both arms at the same time

Will be announced after 3rd workout for top 5 teams in each division.

Full Send

For Time

5 Min Time Cap

All Divisions

750 meter on the Air Runner

750 meter on the Rower

Score will be combined time on Air Runner and Rower.

If both movements are not complete in time cap, total meters completed at time cap will be added up.

Athletes may break up workout however they like. It is not required though.

If there is a tie at the end of the third or final workout. The floater will act as a tie breaker.

Petal to the Metal

8 Minute AMRAP

RX/ Intermediate

12/9 Calorie Bike

35 Double Unders

Max burpee box jump overs (24/20)

Scaled

12/9 Calorie Bike

35 Single Unders

Max burpee box step overs (20/16)

RX

At 3, 2, 1 go.. 1 athlete will complete 1 round, (12/9) calories on the bike, 35 double under (single for beginner) while the other athlete accumulates as many burpee box jump overs. Once the first athlete completes a round athletes will switch. Athletes will accumulate as many rounds/reps on the bike and jump ur rope as well as as many burpee box jump overs. There will be two seperate scores for this workout.

Two separate scores

Intermediate

At 3, 2, 1 go.. 1 athlete will work on (12/9) calories on the bike, 35 double under (single for beginner) while the other athlete accumulates as many burpee box jump overs. Athletes can switch at any time. Athletes will accumulate as many rounds/reps on the bike and jump ur rope as well as as many burpee box jump overs. There will be two seperate scores for this workout.

Standards

Burpee Box Jump Overs

Athletes may jump or step back to reach the bottom position. Athletes chest must make full contact with the floor. Athetes may jump or step forward. Athlete must use a two-foot takeoff. Athletes do not have to open up there hips on top of the box. if jumping over the box, the feet must pass over the box, not around it.

*Scaled athletes may jump or step over the box. If step up, both feet must touch the top of the box.

Gymnasty

8 Minute AMRAP

RX/ Intermediate

12/9 Calorie Bike

35 Double Unders

Max burpee box jump overs (24/20)

Scaled

12/9 Calorie Bike

35 Single Unders

Max burpee box step overs (20/16)

RX

At 3, 2, 1 go.. 1 athlete will complete 1 round, (12/9) calories on the bike, 35 double under (single for beginner) while the other athlete accumulates as many burpee box jump overs. Once the first athlete completes a round athletes will switch. Athletes will accumulate as many rounds/reps on the bike and jump ur rope as well as as many burpee box jump overs. There will be two seperate scores for this workout.

Two separate scores

Intermediate

At 3, 2, 1 go.. 1 athlete will work on (12/9) calories on the bike, 35 double under (single for beginner) while the other athlete accumulates as many burpee box jump overs. Athletes can switch at any time. Athletes will accumulate as many rounds/reps on the bike and jump ur rope as well as as many burpee box jump overs. There will be two seperate scores for this workout.

Standards

Burpee Box Jump Overs

Athletes may jump or step back to reach the bottom position. Athletes chest must make full contact with the floor. Athetes may jump or step forward. Athlete must use a two-foot takeoff. Athletes do not have to open up there hips on top of the box. if jumping over the box, the feet must pass over the box, not around it.

*Scaled athletes may jump or step over the box. If step up, both feet must touch the top of the box.