Tallinn CrossFit Partner Throwdown 2023

8 min AMRAP:
P1:CALORIE ROW

P2:3x Wall-walk
9x TTB
15x Wall-ball
 
Working at the same time
 
 
Rowing: MM 150 cal
MF 130 Cal
FF 110 Cal
Tiebreak Rowing time

P1 and P2 start working at the same time. P1 rows for calories while P2 completes one round of 3 wall walks, 9 toes to bars and 15 wall balls. Once wall balls are done, partners switch. Now P1 does one round of wall walks, ttb and wall balls. P2 is rowing. Once wall balls are done, partners switch. 

When calories are done both partners can work on the AMRAP of wall walks, ttb and wall balls. 

Score is rounds/reps of AMRAP of 3 wall walks, 9 TTB and 15 Wall Balls. If failed to finish required calories on the rower, left calories are deducted from the amrap score (1 cal = 1 rep) 

8 min AMRAP
P1- CALORIE ROW
P2- 5x HRPU (w. plate touch)
10x Knee Raise
15x MB Squat (6/3kg)
 
 
Rowing

MM 130 cal
MF 110 Cal
FF 90 Cal

P1 and P2 start working at the same time. P1 rows for calories while P2 completes one round of 3 HRPU, 10 knee raises and 15 MB squats. Once squats are done, partners switch. Now P1 does one round of HRPU, knee raises and MB squats.. P2 is rowing. Once MB squats are done, partners switch. 

When calories are done both partners can work on the AMRAP of HRPU, knee raises and MB squats

Score is rounds/reps of AMRAP of 5 HRPU, 10 knee raises and 15 MB squats. If failed to finish required calories on the rower, left calories are deducted from the amrap score (1 cal = 1 rep) 

For time: T.cap 25 min
PART A
1 lap Run (together)
100x KB Snatches (24/16kg)
2 laps Run (1W/1R)
80x OVH Lunges (24/16kg)
3 laps Run
60x KB Snatches (24/16kg)
4 laps Run (1W/1R)
40x OVH Lunges (24/16kg)
1 lap Run (together)

Rest 2 minutes

PART B
For time: T.cap 3 min
100m Burpee Broad Jumps

Part A: Complete exercises in the given order for time. First and last runs are done together. Snatches, lunges and other runs (2, 3 and 4 lap runs) are shared between partners. You can split work as you want. One person is working while the other is resting. It can also be that only one person runs those 2, 3 and 4 lap runs. 

For time: T.cap 22 min
PART A
1 lap Run (together)
100x Plate GTOH (15/10kg)
2 laps Run (1W/1R)
100x Walking Lunges
2 laps Run (1W/1R)
80x Plate GTOH (15/10kg)
2 laps Run (1W/1R)
80x Walking Lunges
1 lap Run (together)

Rest 2 minutes

PART B
For time: T.cap 3 min
50m Burpee Broad Jumps

Part A: Complete exercises in the given order for time. First and last runs are done together. Plate G2OH, lunges and other runs (2, 3 and 4 lap runs) are shared between partners. You can split work as you want. One person is working while the other is resting. It can also be that only one person runs those 2, 3 and 4 lap runs. 

PART B
For time: T.cap 3 min
100m Burpee Broad Jumps

One is working, one is resting. Split reps as you want. 

PART B
For time: T.cap 3 min
50m Burpee Broad Jumps

One is working, one is resting. Split reps as you want. 

Lifting Ladder, Max Reps of C & J
30 sec ON/15 sec OFF each partner
(Clean=1p / C&J = 3p)
 
1) 50/35kg
2) 70/45kg
3) 85/52.5kg
4) 100/60kg

Each partner has his own work/rest intervals of 30/15 seconds. 

In 30 seconds athlete performs as many reps as possible with the first weight. Rests  15s and proceeds to the next weight. You can do clean and jerks (1 reps = 3 points) or only cleans (1 reps = 1 point). Goal is to accumulate as many points as possible. 

Maximum of 5 reps per first, second and third barbells. As many reps as you want per last, the heaviest, barbell. 

Power cleans, squat cleans, strict press, push press, push jerk and split jerk are all allowed movements.

Lifting Ladder, Max Reps of Thrusters
30 sec ON/15 OFF each partner
(F.Squat=1p / Thruster = 3p)
 
1) 40/25kg
2) 47.5/30kg
3) 55/35kg
4) 60/40kg

Each partner has his/her own work/rest interval of 30/15 seconds. 

In 30s each athlete performs as many reps as possible with the first weight. Rests for 15s and procceeds to the heavier barbell. 

You can do thrusters (1 reps = 3 points) or front squats (1 rep = 1 point). Goal is to accumulate as many points as possible.

Maximum of 5 reps per first, second and third barbells. As many reps as you want per fourth, the heaviest, barbell. 

AMRAPS of 4min ON/ 1min OFF
1) 100x DU
40x Box Jumps (75/60cm)
AMRAP of HSPU
 
2) 100x DU
40x Box Jumps (60/50cm)
AMRAP of C2B/ Pull-up
 
3) 100x DU
40x Box Jump Overs (60/50cm)
AMRAP of Snatches (50/35kg)

One is working, one is resting. You can split work as you want. 

First AMRAP, you do 100 double unders, 40 high box jumps and as many reps of handstand push ups as possible in the remaining time. Both strict and kipping HSPU are allowed. 

Second AMRAP, you do 100 double unders, 40 box jumps and as many reps as possible of chest to bar pull ups/ pull ups in the remaining time. Strict, kip and butterly pull ups are allowed. 

Third AMRAP, you do 100 double unders, 40 box jump overs and as many reps of snatches as possible in the remaining time. Snatches are done from the floor. Both power and squat snatches are allowed.

AMRAPS of 3min ON/ 1min OFF
1) 80x Plate Hops
30x Box Jumps (60/50cm)
AMRAP of Deadlifts (50/35kg)
 
1) 80x Plate Hops
30x Box Jumps (60/50cm)
AMRAP of KB Swings (20/12kg)
 
1) 80x Plate Hops
30x Box Jumps (60/50cm)
AMRAP of STOH (35/20kg)

One is working, one is resting. Split reps, share work as you want.

First AMRAP, you do 80 plate hops, 30 box jumps and as many reps of deadlifts as possible in the remaining time. 

Second AMRAP, you do 80 plate hops, 30 box jumps and as many reps of kb swings as possible in the remaining time. 

Third AMRAP, you do 80 plate hops, 30 box jumps and as many reps of shoulder to overhead as possible in the remaining time. Strict press, push press, push jerks and split jerks are allowed.

All out Sprint Ladder
30sec ON/30sec Rest
 
1) BikeErg
2) Rower
3) Echo Bike
4) Single Arm DB Thrusters (22,5/15kg)

Both partners will be working at the same time on their own machines/dumbbells.

Two athletes start at the same time. Do 30s of max calories on the BikeErgs, rest 30s, do 30s of max calories on the rowers, rest 30s, etc...

Female scores will have a coefficient of:

x1.25 BikeErg 

x1.25 Row

x1.5 Echo Bike

All out Sprint Ladder
30sec ON/30sec Rest
 
1) BikeErg
2) Rower
3) Echo Bike
4) 1-arm Devil Press (15/10kg)

Both partners will be working at the same time on their own machines/dumbbells.

Two athletes start at the same time. Do 30s of max calories on the BikeErgs, rest 30s, do 30s of max calories on the rowers, rest 30s, etc...

  Female scores will have a coefficient of:

x1.25 BikeErg

x1.25 Row

x1.5 Echo Bike 

For time, T:cap 10 min
Chipper of Champions
 
40x OVH Squats (50/35kg)
4x Rope Climbs
50x 1-arm Devil Press (22,5/15kg)
5x Rope Climbs
60x Deadlifts (100/70kg)
6x Rope Climbs

Complete movements in the given order. One is working, one is resting. Split reps as you want. 

Rope Climbs:

Men: Legless, from standing 

Ladies: Regular, from standing 

Devil Press: only snatch, no clean and jerk