CrossFit 231 Spring Throwdown '24: presented by Blackout Barbell

ALL DIVISIONS

EMOM Until Failure

Sandbag Clean Ladder:

1. 50#

2. 75#

3. 100#

4. 125#

5. 150#

6. 175#

7. 200#

8. 225#

9. 250#

10. 300#

Every athlete will start at the 50# sandbag. You will have one minute, each station to complete 1 sandbag clean and establish control. A successful attempt must be completed INSIDE of the 1:00 (no basketball clock rule). If the attempt is not successful and the bag is not dropped at the 1:00 mark, a 25# penalty will be assesed. 

**Tie Break**

You may complete more than one rep at each station. Tie break will be number of reps completed at your last successful weight. 

RX

4:00 EMOM for Max Reps

1. DDB Front Squats (50/35)

2. Box Jump Overs (24/20)

3. DB Facing Burpees

4. Handstand Push-ups

x2

Rest 2:00 between rounds

Intermediate

4:00 EMOM for Max Reps

1. DDB Front Squats (35/20)

2. Box Jump Overs (24/20)

3. DB Facing Burpees

4. Wall Walks

x2

Rest 2:00 between rounds

Scaled

4:00 EMOM for Max Reps

1. DDB Front Squats (25/15)

2. DB Box Step Overs 

3. DB Facing Burpees

4. Wall Walks to 25" Line

x2

Rest 2:00 between rounds

At 3,2,1 Go the athlete will begin accumulating Front Squat reps for 1 minute before moving to the box for 1 minute....and so on. At the completetion of HSPU or Wall Walks the athlete will rest for 2 minutes before completing the EMOM again in the same order. Score is total reps completed.

RX 

AMRAP 10

15/12 Calorie Echo Bike

45 Double Unders

30ft/30ft Sled Push/Pull (250/205)

Intermediate

AMRAP 10

15/12 Calorie Echo Bike

30 Double Unders

30ft/30ft Sled Push/Pull (205/180)

Scaled

AMRAP 10

12/10 Calorie Echo Bike

60 Single Unders

30ft/30ft Sled Push/Pull (180/145)

At 3,2,1 GO athletes will begin working on bike calories. Once completed the athlete then moves to the jump rope to complete prescribed reps before completing a 30ft/30ft sled push pull. The athlete must touch the 30ft line with the end of the sled before pulling the entire sled back across the other 30ft line beside the bike.

RX
For Time (4:00 cap)
32/24 Calorie Row
24 Chest To Bar Pull-ups
12 Snatches (135/95)
*Rest till 5:00*
5:00-10:00
1RM Snatch

Intermediate
For Time (4:00 cap)
32/24 Calorie Row
24 Pull-ups
12 Snatches (115/80)
*Rest till 5:00*
5:00-10:00
1RM Snatch

Scaled
For Time (4:00 cap)
28/20 Calorie Row
24 Jumping Pull-ups
12 Snatches (95/65)
*Rest till 5:00*
5:00-10:00
1RM Snatch

At 3, 2, 1, Go the athlete will have 4 minutes to complete the triplet of Row, Pull-ups, and Snatches. Once the athlete has completed the work or the time cap of 4 minutes is reached (one second will be added for every rep not completed), the athlete will rest until minute 5. At minute 5 the athlete will have 5 minutes to complete a 1RM Snatch. The athlete may load their bar during the 1 minute rest. Lifts must be started before the 10 minute mark for lift to count.

1RM Snatch after The Big Unit Part A