AnchorTown Throwdown

January 8, 2022

Event 1: “FUNky Monkey”

RX Men and Women:

AMRAP 8

1 Legless Rope Climb

10 Alternating Weighted Pistols (35/20)

2 Legless Rope Climbs

20 Alternating Weighted Pistols (35/20)

3 Legless Rope Climbs

30 Alternating Weighted Pistols (35/20)

4 Legless Rope Climbs

40 Alternating Weighted Pistols (35/20)

…And so on until time expires.

TIEBREAK TIME AFTER 2 ROPE CLIMBS in round 2.

Athlete must complete Legless Rope Climb up to 12-foot mark. BOTH hands must CLEAR the 12-foot mark and then athlete may use feet to the 15-foot tape mark. Only one hand has to touch the 15-foot tape mark. Hands DO NOT need to clear the 15-foot tape mark.Athlete must show control on the decent and both hands must be clearly below the 9-foot mark before they jump down.

 Athlete will complete alternating pistols/single leg squat while holding a dumbbell in front of chest. Either both hands or one hand must be holding dumbbell and the dumbbell must be in contact with athlete’s chest the entirety of the squat. If the dumbbell leaves the chest during the pistol squat at any time, that will be a NO REP and the rep must be repeated on the same side. If an athlete doesn’t have hip crease below knee crease (breaking parallel) and/or doesn’t reach full hip extension at the top of the rep, that will be a NO REP. If the non-working foot touches the floor at any time during the repetition, that is a NO REP. The non-working foot must be in front of the body, if not, it is a NO REP. Any NO REP must be redone on the SAME leg that received a NO REP.

Event 1: “FUNky Monkey”

Intermediate Men and Women:

AMRAP 8

1 Rope Climb

10 Alternating Pistols

2 Rope Climbs

20 Alternating Pistols

3 Rope Climbs

30 Alternating Pistols

4 Rope Climbs

40 Alternating Pistols

…And so on until time expires.

TIEBREAK TIME AFTER 2 ROPE CLIMBS in round 2.

 Athlete must complete Rope Climb up to the 15-foot tape mark. Only one hand has to touch the 15-foot tape mark. Hands DO NOT need to clear the 15-foot tape mark. Athlete must show control on the decent and both hands must be clearly below the 9-foot mark before they jump down.

 Athlete will complete alternating pistols/single leg squats. If an athlete doesn’t have hip crease below knee crease (breaking parallel) and/or doesn’t reach full hip extension at the top of the rep, that will be a NO REP. If the non-working foot touches the floor at any time during the repetition, that is a NO REP. The non-working foot must be in front of the body, if not, it is a NO REP.   Any NO REP must be redone on the SAME leg that received a NO REP.

Event 1: “FUNky Monkey”

Scaled Men and Women:

AMRAP 8

1 Floor to Stand, Stand to Floor Rope Climb

10 Reverse Goblet Lunges (35/20)

2 Floor to Stand, Stand to Floor Rope Climbs

20 Reverse Goblet Lunges (35/20)

3 Floor to Stand, Stand to Floor Rope Climbs

30 Reverse Goblet Lunges (35/20)

4 Floor to Stand, Stand to Floor Rope Climbs

40 Reverse Goblet Lunges (35/20)

…And so on until the time expires.

TIEBREAK TIME AFTER 2 FLOOR TO STAND/STAND TO FLOOR ROPE CLIMBS in round 2.

Athlete will start the rope climb repetition lying flat with back on the floor. Athlete must complete the entirety of the movement with their body rigid from waist below, meaning legs/knees locked straight and in line with hips as they pull themselves up the rope into a stand (fully upright/fully extended) position. They must maintain the same rigid lower body standard waist below as they descend from stand back to floor with entire body flat on the ground to complete the entire repetition. If the knees bend or the “RIGID” body from waist below is no longer at ANY time during the rep, that is a NO REP. The entire repetition must be redone.

 The athlete will be required to hold the dumbbell in a goblet hold, meaning BOTH HANDS on the dumbbell and the dumbbell must be in contact with the chest as the reverse lunges are completed. If the dumbbell leaves the chest at any time, that is a NO REP. The start of every reverse lunge begins at full hip extension. The athlete will then step back, with the back knee touching the floor and then stand back up to full hip extension. If the athlete has a NO REP on one leg, that rep must be redone on the SAME leg.Provide a detailed description of your workout here. Select text to apply markup like italics and links.

Event 2A: “Beast the Barbell”

RX Male and Female (135/95)

Intermediate Male and Female (95/65)

Scaled Male and Female (65/45)

EMOM x 5

On the 1:00 x 5

6 Thrusters

6 Overhead Squats

Athlete will complete 6 Thrusters and 6 Overhead Squats every minute on the minute for 5 MINUTES. The athlete’s SLOWEST round will be their score/time. For example, times for the 5 rounds might be 38 seconds, 45 seconds, 43 seconds, 37 seconds, and 55 seconds. Therefore, the SLOWEST round would be 55seconds. The SLOWEST round is the athlete’s score.

If an athlete cannot complete all the repetitions within the minute, your time/score would be 60 seconds (1 minute) PLUS 10 seconds for every missed repetition.

THRUSTER: The athlete will perform a thruster by moving the barbell from the bottom of a front squat to full lockout overhead. The bar will start on the ground and can be power cleaned to get into a front rack position or a full squat clean into the thruster (cluster) may be performed at the start of a set. All squat standards are required, meaning full hip crease below the knee crease (below parallel) for every rep. Once reaching full squat depth, the barbell must come to full lock out overhead with the hips, knees and arms fully extended/locked out, and the bar directly over the heels.

OVERHEAD SQUAT: The athlete performs an overhead squat with the arms locked out overhead and the barbell may not touch any part of the body. The athlete will squat low enough that their hip crease is clearly below their knee crease (below parallel) and then stand up to full hip extension, with the barbell overhead with hips, knees and arms fully extended over the heels.

When transitioning from the thrusters to the overhead squats, athletes may rack the barbell on their back to adjust grip. Once barbell is locked out overhead, they can go right into their overhead squats.

Please do not drop the barbells unless a minimum of 25# bumper plates are loaded per side.

Event 2B: “Beast the Barbell: Max Thruster”

Immediately following Event 2A, the athlete will have 8 minutes to find a ONE REP MAX THRUSTER. The athlete can make as many attempts as they want within the allotted time period.

Athlete needs to declare to their judge the weight they are attempting before they lift.

The same thruster movement standards apply as written above. Please do not put down the bar until it is clear that the judge has given you credit for the lift.

ATHLETE MAY ONLY DROP THE BARBELL IF A MINIMUM OF 25# BUMPER PLATES ARE LOADED ON EACH SIDE.

PLEASE DO NOT DROP THE DUMBBELLS. 

Event 3: “GRIP AND BEAR IT”

RX Men and Women

Dumbbells (50s/35s)

Box Height (24/20)

For Time:

Buy In: 150 Double Unders

Then…

18 – 12 – 6

Dumbbell Box Step-Overs

Devils Press

Dumbbell Hang Cleans

Time Cap: 15:00

TIEBREAK TIME IS WHEN DOUBLE UNDERS ARE COMPLETE

The athlete will start the workout by completing 150 Double Undersas a buy in. Once completed, this time will be recorded as a tiebreak time if needed.

Next the athlete will perform 18 Dumbbell Box Step-Overs, 18 Devils Press, and 18 Dumbbell Hang Cleans. Then complete 12 Dumbbell Box Step-Overs, 12 Devils Press, and 12 Dumbbell Hang Cleans. Finally, completing 6 Dumbbell Box Step-Overs, 6 Devils Press, and 6 Dumbbell Hang Cleans.

The athlete’s score is the time they complete all of the work or if they get time capped at 15 minutes, the total number of completed repetitions.

DB Box Step-Overs: Dumbbells must be held at the athlete’s sides (farmers hold) while stepping over the box. Both feet must make contact on top of the box while stepping over to the other side. You DO NOT have to stand up to full hip extension while going over the box. The repetition is not completed until BOTH feet touch the ground on the other side of box while still holding BOTH dumbbellsat your side.

Devils Press: The movement starts with a dumbbell in each hand. The athlete will jump feet back and land with their chest and thighs on the ground while holding the dumbbells. The chest needs to clearly touch the ground in between the two dumbbells. Athletes will jump both feet back up at the same time while still holding both dumbbells. Both dumbbells then need to travel directly overhead in a continuous motion until both arms are in complete lockout with both dumbbells above the body. Athlete’s body must reach full hip extension as well before descending into the next repetition. If dumbbells make contact with the shoulder on the way up (clean and jerk), that will be a NO REP. If there isn’t a clear lockout of BOTH arms overhead, that will be a NO REP. If the athlete steps down or steps up from the ground, that will be a NO REP.

DB Hang Cleans: Holding both dumbbells in a standing position, athletes can perform a hang clean that must be anywhere from above the knee to the hip pocket. The end of the hang clean happens when both dumbbells are clearly making contact on top of both shoulders and the body is standing in full hip extension. Failure to have BOTH dumbbells make contact with the top of both shoulders will be a NO REP. Failure to stand to full hip extension will be a NO REP. If dumbbells are cleaned from the floor at the start of a set, that will be a NO REP.

Event 3: “GRIP AND BEAR IT”

Intermediate Men and Women

Dumbbells (35s/20s)

Box Height (24/20)

For Time:

Buy In: 75 Double Unders

Then…

18 – 12 – 6

Dumbbell Box Step-Overs

Devils Press

Dumbbell Hang Cleans

Time Cap: 15:00

TIEBREAK TIME IS WHEN DOUBLE UNDERS ARE COMPLETE.

The athlete will start the workout by completing 75 Double Unders as a buy in. Once completed, this time will be recorded as a tiebreak timeif needed.

Next the athlete will perform 18 Dumbbell Box Step-Overs, 18 Devils Press, and 18 Dumbbell Hang Cleans. Then complete 12 Dumbbell Box Step-Overs, 12 Devils Press, and 12 Dumbbell Hang Cleans. Finally, completing 6 Dumbbell Box Step-Overs, 6 Devils Press, and 6 Dumbbell Hang Cleans.

The athlete’s score is the time they complete all of the work or if they get time capped at 15 minutes, the total number of completed repetitions.

DB Box Step-Overs: Dumbbells must be held at the athlete’s sides (farmers hold) while stepping over the box. Both feet must make contact on top of the box while stepping over to the other side. You DO NOT have to stand up to full hip extension while going over the box. The repetition is not completed until BOTH feet touch the ground on the other side of box while still holding BOTH dumbbells at your side.

Devils Press: The movement starts with a dumbbell in each hand. The athlete will jump feet back and land with their chest and thighs on the ground while holding the dumbbells. The chest needs to clearly touch the ground in between the two dumbbells. Athletes will jump both feet back up at the same time while still holding both dumbbells. Both dumbbells then need to travel directly overhead in a continuous motion until both arms are in complete lockout with both dumbbells above the body. Athlete’s body must reach full hip extension as well before descending into the next repetition. If dumbbells make contact with the shoulder on the way up (clean and jerk), that will be a NO REP. If there isn’t a clear lockout of BOTH arms overhead, that will be a NO REP. If the athlete steps down or steps up from the ground, that will be a NO REP.

DB Hang Cleans: Holding both dumbbells in a standing position, athletes can perform a hang clean that must be anywhere from above the knee to the hip pocket. The end of the hang clean happens when both dumbbells are clearly making contact on top of both shoulders and the body is standing in full hip extension. Failure to have BOTH dumbbells make contact with the top of both shoulders will be a NO REP. Failure to stand to full hip extension will be a NO REP. If dumbbells are cleaned from the floor at the start of a set, that will be a NO REP.

Event 3: “GRIP AND BEAR IT”

Scaled Men and Women

Dumbbells (35s/20s)

Box Height (24/20)

For Time:

Buy In: 300 Single Unders

Then…

16 – 10 - 4

Dumbbell Box Step-Overs

Devils Press

Dumbbell Hang Cleans

Time Cap: 15:00

TIEBREAK TIME IS WHEN 300 SINGLE UNDERS ARE COMPLETE.

The athlete will start the workout by completing 300 Single Unders as a buy in. Once completed, this time will be recorded as a tiebreak timeif needed.

Next the athlete will perform 16 Dumbbell Box Step-Overs, 16 Devils Press, and 16 Dumbbell Hang Cleans. Then complete 10 Dumbbell Box Step-Overs, 10 Devils Press, and 10 Dumbbell Hang Cleans. Finally, completing 4 Dumbbell Box Step-Overs, 4 Devils Press, and 4 Dumbbell Hang Cleans.

The athlete’s score is the time they complete all of the work or if they get time capped at 15 minutes, the total number of completed repetitions.

DB Box Step-Overs: Dumbbells must be held at the athlete’s sides (farmers hold) while stepping over the box. Both feet must make contact on top of the box while stepping over to the other side. You DO NOT have to stand up to full hip extension while going over the box. The repetition is not completed until BOTH feet touch the ground on the other side of box while still holding BOTH dumbbells at your side.

Devils Press: The movement starts with a dumbbell in each hand. The athlete may jump feet back or step down and land with their chest and thighs on the ground while holding the dumbbells. The chest needs to clearly touch the ground in between the two dumbbells. Athletes may jump both feet back up at the same time or step upwhile still holding both dumbbells. Both dumbbells then need to travel directly overhead in a continuous motion until both arms are in complete lockout with both dumbbells above the body. Athlete’s body must reach full hip extension as well before descending into the next repetition. If dumbbells make contact with the shoulder on the way up (clean and jerk), that will be a NO REP. If there isn’t a clear lockout of BOTH arms overhead, that will be a NO REP.

DB Hang Cleans: Holding both dumbbells in a standing position, athletes can perform a hang clean that must be anywhere from above the knee to the hip pocket. The end of the hang clean happens when both dumbbells are clearly making contact on top of both shoulders and the body is standing in full hip extension. Failure to have BOTH dumbbells make contact with the top of both shoulders will be a NO REP. Failure to stand to full hip extension will be a NO REP. If dumbbells are cleaned from the floor at the start of a set, that will be a NO REP.

PLEASE DO NOT DROP THE DUMBBELLS.

FLOATER: “Burpee B-Ball”

AMRAP 2

BURPEE BASKETBALL SHOTS

Athlete will have 2 minutes to complete as many BURPEE BASKETBALL SHOTS as possible in two minutes. Athlete will complete their burpee BEHIND the marked line. Athlete’s chest and thighs must touch the ground and then stand up before shooting a nerf ball into a target. BOTH FEET must remain BEHIND the marked line while shooting. If part of the foot or follow though goes past the line, it will be a NO REP. Whether or not the athlete completes a basket or misses the shot, they must retrieve the ball and return back to the start line before they perform the next burpee b-ball shot.