CrossFit One Nation End-Of-Summer Throwdown
About This Competition
The CrossFit One Nation Throwdown is a 3 week Open-style individual competition available only to active members. Each week will have a new workout announced on Thursday, programmed for class on Friday, and due by 8PM ET Sunday night. There will be two divisions, Scaled, and Rx, with a final event in ________ for the top finishers in each category.
The first workout will be released on _______________.
Standards For RX and Masters Athletes:
All Rx athletes should be able to perform the following movements with proficiency:
-Toes-To-Bar/Knees Raises
-Pull-Ups/Jumping Pull-Ups
-Wallballs (20/14#), (14/10#)
-Handle a barbell 155#/105# for most clean movements
-Handle a dumbbell for basic movements 50/35#
The Scaled Division:
The scaled division will include no advanced movements or heavy barbells. All movements featured in the scaled division can be performed by members who regularly attend classes.
Should I do RX or Scaled?
If you can perform most class workouts programmed at the Rx weights and movements, you are a strong candidate for Rx. If you can perform 60-70% of class workouts at the Rx weights and movements, you should strongly consider competing in the Rx division.
If you typically scale the class workouts, the scaled division is a good option for you. If you are new to CF1N or are hesitant to compete in the Rx division, the scaled division is a great option for you.
Visit the link above the workout in SugarWOD to sign up today!
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Top Results
Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | Andre Briola | 9 |
| 2 | Greg O’Brien | 12 |
| 3 | John Malone | 12 |
| 4 | David Worman | 16 |
| 5 | Jose Palomino | 18 |
| # | Athlete | Points |
|---|---|---|
| 1 | Victor Saratella | 6 |
| 1 | Tom Bourdeau | 6 |
| 3 | Fred Hartman | 13 |
| 4 | Jeff Arena | 24 |
| 5 | Mark Kirshenbaum | 46 |
| # | Athlete | Points |
|---|---|---|
| 1 | Alison Cimini | 4 |
| 2 | Alayna Casey | 12 |
| 3 | Maureen Filippine | 14 |
| 4 | Abby Rogers | 15 |
| 5 | Sally Tyrie | 16 |
| # | Athlete | Points |
|---|---|---|
| 1 | Juliana Ferrucio | 7 |
| 2 | Julia Hausmann | 15 |
| 3 | Suzie Rice | 19 |
| 4 | Mara Mitchell | 22 |
Workouts
WORKOUT 24.2A
3 rounds for time:
15/10-calorie Echo bike
10 burpees over the barbell
Workout 24.2B
begins immediately upon completing 24.2.
Complete the following complex for max load:
3RM Deadlift
Time cap: 10 min.
SCALED
WORKOUT 24.2A
3 rounds for time:
12/8-calorie Echo bike
10 burpees over the barbell
Workout 24.2B
begins immediately upon completing 24.2.
Complete the following complex for max load:
3RM Deadlift
Time cap: 10 min.
WORKOUT INFORMATION
This test begins with the athlete standing behind their Echo bike. After “3, 2, 1 ... go,” athletes may begin their calories. Monitors must be reset before returning to the bike every round.
At the conclusion of 24.2A, barbells can be moved or placed as needed to complete 24.2B. Barbells may start pre-loaded to any weight.
If the athlete fails to complete 24.2A in the 10-minute time cap, the athlete’s score for 23.2A will be the total number of repetitions completed by the 10-minute time cap, and a lift of 0-pounds will be logged for 24.2B.
Athletes may make as many attempts as they’d like within the remainder of their 10-minute time cap and may have assistance loading the barbell between attempts. Any successful attempt where the bar leaves the ground before the 10-minute time cap will count.
The athlete’s score for 24.2B will be the heaviest successful lift (in pounds
WORKOUT 24.2A
3 rounds for time:
15/10-calorie Echo bike
10 burpees over the barbell
Workout 24.2B
begins immediately upon completing 24.2.
Complete the following complex for max load:
3RM Deadlift
Time cap: 10 min.
SCALED
WORKOUT 24.2A
3 rounds for time:
12/8-calorie Echo bike
10 burpees over the barbell
Workout 24.2B
begins immediately upon completing 24.2.
Complete the following complex for max load:
3RM Deadlift
Time cap: 10 min.
WORKOUT INFORMATION
This test begins with the athlete standing behind their Echo bike. After “3, 2, 1 ... go,” athletes may begin their calories. Monitors must be reset before returning to the bike every round.
At the conclusion of 24.2A, barbells can be moved or placed as needed to complete 24.2B. Barbells may start pre-loaded to any weight.
If the athlete fails to complete 24.2A in the 10-minute time cap, the athlete’s score for 23.2A will be the total number of repetitions completed by the 10-minute time cap, and a lift of 0-pounds will be logged for 24.2B.
Athletes may make as many attempts as they’d like within the remainder of their 10-minute time cap and may have assistance loading the barbell between attempts. Any successful attempt where the bar leaves the ground before the 10-minute time cap will count.
The athlete’s score for 24.2B will be the heaviest successful lift (in pounds
Celebrate 10 years of CrossFit One Nation with 10 rounds for time, consisting of:
4 rounds of
10 hang power cleans
10 box jump overs, 24/20-inch
Immediately into 3 rounds of
10 front squats
10 pull-ups
Immediately into 2 rounds of:
10 shoulder-to-overhead
10 box jump overs, 30/24-inch
Immediately into 1 round of:
10 thrusters
10 bar muscle-ups
♂ 115-lb barbell
♀ 75-lb barbell
– 20:00 time cap.
SCALED
4 rounds of
10 hang power cleans
10 box overs, 24/20-inch
Immediately into 3 rounds of
10 front squats
10 jumping pull-ups
Immediately into 2 rounds of:
10 shoulder-to-overhead
10 box overs, 30/24-inch
Immediately into 1 round of:
10 thrusters
10 chin-over-bar pull-ups
♂ 75-lb barbell and over the box any way, hands and feet allowed.
♀ 55-lb barbell and over the box any way, hands and feet allowed.
– 20:00 time cap.
For time:
50 wall-ball shots
50 dumbbell snatches
50 dumbbell box step-overs
50 dumbbell snatches
50 wall-ball shots
Time cap: 15 minutes
♂ 20-lb ball to 10-ft target, 50-lb dumbbell, 24-in. box
♀ 14-lb ball to 9-ft target, 35-lb dumbbell, 20-in. box
Scaled:
♂ 14-lb ball to 10 ft, 35-lb dumbbell, 24-in. box
♀ 10-lb ball to 9 ft, 20-lb dumbbell, 20-in. box
MOVEMENT STANDARDS
The dumbbell snatch starts with both heads of the dumbbell on the ground. The athlete must lift the dumbbell overhead in one motion. A clean and jerk is not allowed. Touch-and-go is permitted. Bouncing the dumbbell is not. Athletes must alternate arms after each repetition and may not alternate until a successful rep is achieved. The non-lifting hand or arm may NOT make contact with the legs or other parts of the body during the repetition.
For every repetition of the dumbbell box step-up, the athlete starts with both feet on the ground and faces the box. With the dumbbell supported in any position but not resting on the leg, the athlete must step to the top of the box. Only the athlete’s feet may make contact with the box. If the athlete is holding the dumbbell with one hand, the free hand may not push into the legs during the step-up.
There is no requirement to stand tall while on top of the box. Only the athlete’s feet may touch the box.
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Event Details
Closes: Sep 16, 2024
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