2nd Annual Fall Throwdown

Rx:

AMRAP 12

-12 Wallballs 20/14

-9 Deadlits 225/155

-6 Burpee Facing Box Jump Overs 24/20

Sc:

AMRAP 12

-12 Wallballs 14/10

-9 Deadlits 165/115

-6 Burpee Facing Box Jump or Step Overs 24/20

Athletes will begin at the starting line. At the "go" signal, one athlete will run to wall and begin the triplet. The other athlete will start biking on the Assault Bike. Athletes may start in whatever order they choose.

Once the athlete has finished their 6th burpee, they will switch and the biking athlete will begin the triplet. This format will continue for 12 minutes. 

Transitions may only happen after completion of full rounds of the triplet; they may NOT make transitions in the middle of the triplet. 

This workout has two scores. At the end of 12 minutes, the total rounds and reps of the triplet will be Score 1, and the total calories on the Assault Bike will be Score 2. 

Total calories on the Assault Bike.

AMRAP 10

-10 Thrusters (synchronized) 

-20 Calorie Row (tag-team)

Rx: 95/65

Scaled: 75/55

The 10 Thrusters must be synchronized at the top of each rep. The squat portion does NOT need to be synchronized, although both athletes must pass below parallell on their reps.

The rep is credited when both athletes are locked out overhead at the same time. 

The row is tag-team, with one partner working and one partner resting. Athletes may substitue on the rower and split the 20 calories however they choose. There is NOT a minimum work requirement for either partner on the row. (one partner can row all 20 cals if they decide to)

Athletes will begin under the Pull-Up rig. At the go signal athletes will begin Block 1. They will have 1 minute to perform as many Pull-Ups as posssible, in a tag-team format, with one athlete working, and one athlete resting. There is no minmum work requirement and both athletes do NOT have to perform Pull-Ups. Both athletes may be at the Pull-Up bar. There is no standard for how athletes transition.

At the minute mark, athletes will move to the Clean and Jerks and perform as many reps as possible in 2 minutes. ANY STYLE OF CLEAN AND JERK IS ALLOWED. This is also tag-team, with no minimum work requirement, and athletes may transition however they choose. One athlete MAY be waiting at the barbell while the other athlete performs Pull-Ups, but cannot touch the barbell until the allocated time.

At the 3 minute mark, athletes will be done with Block 1. Lifts MUST BE COMPLETED BY THE TIME CAP. Even if it is off the ground, if it the lift is not completed by the time cap, it will not count.

Athletes will then have ONE MINUTE to rest and change their own barbells. Judges and volunteers may NOT assist changing weight. Athletes MAY assist each other.

This format will continue for all four working blocks.

In Block 1, each rep is worth 1 point.
In Block 2, each rep is worth 2 points.
In Block 3, each rep is worth 3 points.
In Block 4, each rep is worth 4 points.

At the end of the workout, the total reps in each block will be multiplied by the point coefficient, and the total points will be added for the one cumulative event score.

Block 1: 0:00-3:00
-1 Min Pull-Ups
-2 min Clean and Jerks 165/115

3:00-4:00
-Rest & Add Weight

Block 2: 4:00-7:00
-1 Min Chest to Bar
-2 min Clean and Jerks 195/135

7:00-8:00
-Rest & Add Weight

Block 3: 8:00-11:00
-1 Min Bar Muscle Ups
-2 min Clean and Jerks 225/155

11:00-12:00
-Rest & Add Weight

Block 4: 12:00-15:00
-1 Min Ring Muscle Ups
-2 min Clean and Jerks 255/175

Athletes will begin at the Kettlebell. At the go signal athletes will begin Block 1. They will have 1 minute to perform as many KB Sumo High Pulls as posssible, in a tag-team format, with one athlete working, and one athlete resting. There is no minmum work requirement and both athletes do NOT have to perform High Pulls. Both athletes may be at the KB. There is no standard for how athletes transition.

For the KB Sumo High Pull: each rep starts with the bell between the legs and arms straight. The rep is credited when the athlete is standing tall, with hands at collarbone height, and the elbows clearly higher than the hands. The KB does NOT need to touch the ground each rep; it is NOT a Sumo DEADLIFT High Pull. However, if the rep does touch the ground, or the first rep of a set starts from the ground, that WILL be allowed.

Please note the weight changes on the KB for Blocks 1, 2 and 3, but then we move to Pull-Ups on Block 4.

At the minute mark, athletes will move to the Clean and Jerks and perform as many reps as possible in 2 minutes. ANY STYLE OF CLEAN AND JERK IS ALLOWED. This is also tag-team, with no minimum work requirement, and athletes may transition however they choose. One athlete MAY be waiting at the barbell while the other athlete performs Pull-Ups, but cannot touch the barbell until the allocated time.

At the 3 minute mark, athletes will be done with Block 1. Lifts MUST BE COMPLETED BY THE TIME CAP. Even if it is off the ground, if it the lift is not completed by the time cap, it will not count.

Athletes will then have ONE MINUTE to rest and change their own barbells. Judges and volunteers may NOT assist changing weight. Athletes MAY assist each other.

This format will continue for all four working blocks.

In Block 1, each rep is worth 1 point.
In Block 2, each rep is worth 2 points.
In Block 3, each rep is worth 3 points.
In Block 4, each rep is worth 4 points.

At the end of the workout, the total reps in each block will be multiplied by the point coefficient, and the total points will be added for the one cumulative event score.

Block 1: 0:00-3:00
-1 Min KB Sumo High Pulls 35/26
-2 min Clean and Jerks 75/55

3:00-4:00
-Rest & Add Weight

Block 2: 4:00-7:00
-1 Min KB Sumo High Pulls 53/35
-2 min Clean and Jerks 105/75

7:00-8:00
-Rest & Add Weight

Block 3: 8:00-11:00
-1 Min KB Sumo High Pulls 70/53
-2 min Clean and Jerks 135/95

11:00-12:00
-Rest & Add Weight

Block 4: 12:00-15:00
-1 Min Pull-Ups
-2 min Clean and Jerks 165/115

16 minute running clock

8 minbutes to establish a 1RM Bench Press

-Females go first, with a 4 minute window. Males go second with a 4 minute window. 

Immediately followed by:

8 minutes to establish a 1RM Snatch (any kind)

-Females go first, with a 4 minute window. Males go second with a 4 minute window. 

Score is the total for each athletes' heaviest Bench and Snatch.

For both lifts, athletes may use their 4 minute however they choose. The ammount of attemps and how they move up and down in weight is up to them. 

We will have a significant warm-up area to adequately warm up both lifts prior to the short time window for testing. 

For the Bench:

-A lift off IS allowed, but the athlete must start with the barbell secured and elbows locked out. They cannot take the liftoff right into the lift. 

-The barbell must touch the chest and be finished with the elbows completely locked out before returning it to the rig.

-Once the lift is credited, the spotter may assist getting the barbell back to the rack.

-If the athletes' ass raises off the bench, the rep WILL count. We will NOT enforce the Powerlifting standard of remaining in contact. #gethuge

-A spotter may not touch the bar any point during the movement, from the initial starting position until the final lock out. Any contact with the bar during movement will cost the lift. 

For the Snatch:

-Any style of Snatch will count, including Hang variations, Powers and Squats. The barbell simply needs to get overhead in one movement.

-Press outs WILL be allowed. We will NOT enforce the Olympic Weightlifting standard  for press-outs. #gethuge