Fraser Valley Throwdown 2019

Event 3 - “Body weight Specialist” - 100 points

4 rounds for time - 15 minute time cap

50 double unders

3 reps of the complex

(3 pullups + 2 chest to bar pullups + 1 Bar Muscle up)

12 handstand pushups

15 wall balls (20/14 to 10/9 foot target)

Workout Description:

With the athlete standing on the starting mat, at the call of 3,2,1..go! The athlete will start their set of 50 double unders. After 50 double unders is complete, the athlete will move to the pullup bar where they will complete 3 reps of the given complex of 3 pullups, 2 chest to bar pullups, and 1 bar muscle up. The athlete must do the 3-2-1 complex unbroken on the pullup bar. They may come off of the pullup bar after they have completed the bar muscle up. If the athlete fails to do the 3-2-1 complex without coming off of the bar, they will have to attempt the complex again. After 3 sets of the 3-2-1 pullup bar complex, the athlete will complete 12 handstand pushups. After the athlete has completed 12 handstand pushups, they will move to the wall ball target where they will complete 15 wall balls. The men will throw a 20 pound ball to the 10 foot target while the women will throw a 14 pound ball to the 9 foot target. After the athlete has completed the 15 wall balls, they will move back to the mat where they will begin their second round of 50 double unders. They will repeat this process until 4 rounds is completed, or they reach the 15 minute time cap. If you finish under the time cap, you will be awarded a time. If you fail to finish the workout within the time cap, you will be given an amount of repetitions as your score. 

SCALED INDIVIDUALS: There is a substitute for the kipping pull-ups if you cannot perform them. It is going to be 10 alternating dumbbell power snatches. If you choose this substitute, you will be placed lower on the leaderboard for this workout than anyone who performs at least 1 kipping pullup. You cannot switch between pull-ups and dumbbell power snatches between the workouts. You may only choose one or the other. 

Movement Standards:

Double Under

•This is a standard double under where the rope passes completely
under the feet twice for each jump

•The rope must spin forward for the rep to count.

Kipping Pull Up

•The arms must be fully extended at the bottom of the rep, in the starting position.

•At the top, the chin must clear the horizontal plane of the bar.

•Strict, kipping or butterfly pull-ups are all allowed if all the requirements are met.

Chest to Bar Pullup

•This is a standard chest to bar pull-up. Strict, kipping or butterfly
variations are allowed as long as all other requirements are met

•At the bottom, the arms must be fully extended with the feet off
the ground.

•At the top, the chest must clearly come in contact with bar below
the collarbone.

Bar Muscle Up

•The athlete must begin with, or pass through, a hang below the
bar with arms fully extended and feet off the ground.

•Kipping the muscle up is permitted but pull-overs, rolls to support
and glide kips are not allowed. The athlete’s heels must not rise
above the height of the bar during the initial kip.

•Athletes must pass through some portion of a dip to lockout over
the bar.

•Only the athlete’s hands may touch the bar when completing the
rep. No other part of the arm may touch the bar.

•At the top, the elbows must be fully locked out while the athlete supports their body above the bar with the shoulders over or in front of the bar.

Handstand Pushup

•Every repetition of the handstand push-up begins and ends at the top of the handstand with the arms fully locked out, the heels in contact with the wall, the hips open and the body in line with the arms.

•At the top of the rep, the feet must be in contact with the wall.

•The palm of the hands must remain inside the pre-marked box on the ground through the entire repetition.

•At the bottom of the rep, the athlete’s head must make contact with the ground.

•The feet do not need to remain in contact with the wall for the entire movement.

Wall Balls

•The rep starts with the medicine ball being taken in the bottom of a squat with the hip crease clearly below the knee and ends with the medicine ball being thrown and hitting the specified target.

•The center of the ball must hit the target at or above the specified target height. If the ball hits low, rolls up or does not make contact with the target it is a “No Rep”.

•If the ball drops to the ground, it cannot be caught off the bounce and must be allowed to settle on the ground before picking it up and beginning the next rep.

VARIATIONS

Intermediate Individual 

4 rounds for time (15 minute time cap)

50 double unders

10 chest to bar pullups

10 handstand pushups

15 wall balls (20 pound ball to 10 foot target / 14 pound ball to 9 foot target)

Cross Finish Line

Scaled Individual 

4 rounds for time (15 minute time cap) 

75 single unders

10 kipping pullups - Substitute 10 alternating dumbbell power snatch 35/25 pounds 

10 Dual Dumbbell Push Press 35/25 pounds per hand

15 wall balls (20 pound ball to 10 foot target / 14 pound ball to 9 foot target)

Cross Finish Line

Elite Individuals / Masters 35-49 / Teens 16-17

“Grip” - 100 points 

For time - 11 minute time cap 

21-15-9

Axle Bar Deadlifts 200lbs / 150lbs 

Barbell Facing Burpees 

Right into,

9-6-3 Devils Press 50/35 pounds per hand 

3-2-1 Rope Climbs

Cross Finish Line 

Workout Description: 

With the athlete standing on their starting mat, at the call of 3,2,1..go! The athlete will move to their axle bar to begin 21 deadlifts. After 21 deadlifts is completed, the athlete will start their 21 barbell facing burpees. After 21 barbell facing burpees is completed, the athlete will advance their bar to their next section to begin their set of 15 deadlifts. After 15 deadlifts, they will complete their 15 barbell facing burpees. They will again roll their bar into the next section for the 9-9. After the 9 barbell facing burpees are complete, the athlete will move to the dumbbells. They will complete 9 devils press, then move to the rope and complete 3 rope climbs. After 3 rope climbs is complete, the athlete will move back to the dumbbells to complete 6 devils press. They will repeat this process until the last rope climb is finished, then they will run to the finish mat to complete the workout. If you finish within the 11 minute time cap, you will be awarded a time. If you fail to complete the work within the 11 minute time cap, you will be given an amount of repetitions as your score. 

Movement Standards

Rope Climb

•The athlete ascends the rope until they can touch the crossbeam.

•There must clearly be a physical contact with the beam.

•Jumping up on each ascent is permitted.

•Athletes must show control as they descend. NO dropping from the top of the rope.

Barbell Facing Burpee

•The athlete must always be facing the barbell when performing their repetition.

•Elite and Intermediate athletes must perform a two-foot jump back and up for their burpee and a two foot take off over the barbell. You can land anyway you choose.

•The thigh and chest must make contact on the ground at the bottom of each repetition.

•Masters 50+ and Scaled athletes may choose to perform a step back and step up variation for their burpee. Single leg jumping or stepping over the barbell is permitted. Again, landing anyway you choose.

•The athletes head must not be over the barbell.

•The repetition is scored when both feet land on the opposite side of the barbell.

Devils Press

•The Devil Press is a movement featuring two dumbbells of the same weight, and is essentially a combination of a dumbbell burpee, and a double dumbbell snatch.

•Athletes will start each repetition with the dumbbells on the ground. Then, with the athlete’s hands on the dumbbell, they’ll perform a burpee, with chest making contact with the floor.

•From here, the athlete will jump to their feet, never taking their hands from the dumbbells.

• Next, the athlete shall snatch or swing both dumbbells from the floor simultaneously, and finish with both locked out overhead, with hips, knees, shoulders, and arms at full extension. 

•This shall indicate a completed repetition. Athletes cannot “re dip” or “power snatch” prior to lock out.

•Please note, the athlete may “swing” the dumbbells between their legs to help to build momentum to get them overhead, but the athlete may NOT pause at the shoulders and press the dumbbells.

Deadlifts 

•This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed.

•Starting with the barbell on the floor, the athlete lifts the bar until the hips and knees are in full extension, and the head and shoulders are behind the bar. The arms must be straight throughout. No bouncing.

Russian Kettlebell Swing 

•Every repetition must start from the hang position.

•At the top of the snatch, the arms, hips and legs must be fully locked out with the kettlebell directly out front of the body. The kettlebell must pass above the shoulder for the repetition to count.

•The kettlebell must pass between the athlete’s legs before being lifted back into the overhead position.

VARIATIONS

Intermediate Individuals

“Grip” - 100 points 

For time - 11 minute time cap

21-15-9

Axle Bar Deadlifts 180lbs / 120lbs 

Barbell Facing Burpees 

Right into,

9-6-3 Devils Press 50/35 pounds per hand 

3-2-1 Rope Climbs

Cross Finish Line 

Scaled Individuals (Masters 55+ / Teens 14-15) 

“Grip” - 100 points 

For time - 11 minute time cap

21-15-9

Axle Bar Deadlifts 150lbs / 100lbs 

Barbell Facing Burpees 

Right into,

9-6-3 Devils Press 35/25 pounds per hand 

3-2-1 Rope Climbs

Cross Finish Line

*Penalty option 10 Russian Kettlebell Swings 24/16kg = 1 rope climb 

(Reps are then 30-20-10 Russian Kettlebell Swings) 

*If you decide to do russian kettlebell swings instead of rope climbs, you will be placed lower than someone who does a single rope climb. You cannot switch between russian kettlebells swings and rope climbs during the workout. 

“Nova Three” - 100 points

18 min AMRAP

2000 meter run (as a team)

Then,

AMRAP calories on rower + handstand walk in remaining time. 

Workout description:

With all three athletes on the starting mat, at the call of 3,2,1..go! All three team members will take off on their 2000 meter run. The run will be a designated route marked out by the event staff and judges. After ALL three team members have completed their 2000 meter run, they will begin their AMRAP of Rowing calories and handstand walk. It is an 18 minute clock, therefore the faster all team members finish their run, the more time they have to row calories and handstand walk. There will be 1 team member rowing, 1 handstand walking, and 1 resting at all times. Team members can switch out at any point. The handstand walk must be 25-feet minimum unbroken section before switching out team members. The score is total reps between the handstand walk and rowing calories. For every 25-feet of handstand walk completed, you will be awarded 5 reps. For every 5 calories rowed, you will be awarded 1 rep. If you did not complete a set of 5 calories rowed, you will not be awarded partial reps. You will continue this sequence with your team until the 18 minutes is up. Your team score is total reps on the handstand walk + total repetitions on the rower. 

Movement Standards

Run

Team will run the designated route marked out clearly by event crew and staff

Row 

•Any damper setting is allowed and can be adjusted during the event

•Athlete is not allowed the touch display screen at any time

•Their judge will ensure the rower display is turned on and set to zero before the start of the event.

Handstand Walk

•They must kick up into the handstand with both hands clearly behind the start marker (or 5-foot increment line)

•Athletes must travel a minimum of 25-feet for the rep to count. 

•Both of the athlete’s hands must clearly pass the 25-foot marker. 

•If the athlete comes down before both their hands make contact on the ground after the marker, they must begin their next attempt from the beginning of that 25-foot section. 

•Each 5-foot section will be counted as 1 rep.

Elite Individuals / Masters 35-54 / Teens 16-17

“Power” - 100 points

Complete for time - 6 minute time cap

30 toes to bar

30 thrusters 95/65 pounds

50’ Dual Dumbbell Overhead Walking Lunge 50/35

Cross Finish Line 

Workout Description: 

With the athlete on the starting point, at the call of 3,2,1..go! The athlete will move to the pullup bar to complete 30 toes to bar. After 30 toes to bar are completed, they will advance to their barbell on the mats and complete 30 thrusters, advancing their bar into the next mat every 10 repetitions. They do not need to put the barbell down to advance it. You may walk it overhead, or hold it in the front rack, or roll it forward if you choose to put down the bar. After the last 10 repetitions are completed, the athlete will roll their bar off to the side and move to their dumbbells. They will complete 50 feet of a Dual Dumbbell Overhead Walking Lunge, 25 feet down the mats, turning around, and 25 feet back. After they finish the 50 feet of lunging, they will put down their dumbbells and run across the finish mat. There will be 5 feet minimum markers along the mats. If you put down the dumbbells at any point you must return to the previous 5 foot marker you completed. 

Movement Standards

Toes to Bar

•Athletes must start from a full hang with arms fully extended and feet off the ground.

•At the top of the rep, both feet must come into contact with the bar at the same time between the hands.

•At the bottom of the rep, both feet must clearly come behind the vertical plane of the bar and rest of the athlete’s body.

Thruster

•This is a standard thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. The bar must start from the ground. No racks allowed.

•At the bottom of the thruster, the hip crease must clearly pass the below the knee.

•A squat clean into the thruster is permitted on the first rep.

•At the top of the thruster, the barbell must come to a full lockout overhead with the knees, hips and arms fully extended and the bar directly over the middle of the athlete’s body

•Jerking the bar is not permitted. Any type of re-dip will result in a “no rep”.

Dual Dumbbell Overhead Walking Lunge 

•The dumbbells must remain in the overhead position while lunging. They cannot pass below the head.

•The dumbbells cannot come in contact with any other part of the body during the lunge.

•The back knee must clearly make contact with the ground.

•Stepping through the lunge is allowed as long as the movement requirements are met.

•Full extension of the knee and hip is required at the top of each rep.

•An unbroken section of 5-feet must be completed before setting the dumbbells down.

Dual Dumbbell Front Rack Walking Lunge 

•Each lunge begins with the dumbbells at the shoulders, the feet together, and the athlete standing tall. The rear head of the dumbbell must be clearly over or slightly behind the center of the athlete’s body when viewed from profile.

•The Dumbbells must remain at the shoulders, and the hands must remain around the dumbbell handle for the duration of the rep. Releasing the grip on the handle and letting the dumbbell rest solely is not allowed. 

•The back knee must clearly make contact with the ground.

•Stepping through the lunge is allowed as long as the movement requirements are met.

•Full extension of the knee and hip is required at the top of each rep.

•An unbroken section of 5-feet must be completed before setting the dumbbells down.

Dual Dumbbell Farmer Carry Walking Lunge 

•Each lunge begins with the dumbbells held in the suitcase position the feet together, and the athlete standing tall. 

•The back knee must clearly make contact with the ground.

•Stepping through the lunge is allowed as long as the movement requirements are met.

•Full extension of the knee and hip is required at the top of each rep.

•An unbroken section of 5-feet must be completed before setting the dumbbells down.

VARIATIONS 

Intermediate Individuals 

“Power” - 100 points

Complete for time - 6 minute time cap

30 toes to bar

30 thrusters 95/65 pounds

Dual Dumbbell Front Rack Walking Lunge 50/35 pounds per hand 

Cross Finish Line

Scaled / Masters 55+ / Teens 14-15 Individuals 

“Power” - 100 points

Complete for time - 6 minute time cap

30 hanging leg raises 

30 thrusters (75 pounds/55 pounds) (65 pounds for Masters 55+ and Teen 14-15)

Dual Dumbbell Farmer Carry Walking Lunge 50/35 pounds per hand 

Cross Finish Line

“Run, Row, Walk” - 100 points

For time

2000 meter run

2000 meter row - tie break time after the row

200 foot handstand walk

- 24 minute time cap

Workout Description

The workout begins with the athlete standing on their starting mat. At the call of 3,2,1… go! The athlete will take off on their 2000 meter run. They will run the designated route that will be marked out by the event crew. After they have completed their 2000 meter run, they will run the there assigned rower for a 2000 meter row. The screen will start at 0 meters, and the athlete will row until the screen hits 2000 meters. They can have any damper setting they want on the rower. The athlete must also remained strapped in the rower before the screen hits 2000 meters. After the athlete completes the 2000 meter row, the judge will mark down their tiebreak time - as this is the tiebreak before the 200 foot handstand walk. After the athlete has completed the 2000 meter row, they will move to their handstand walk lane to complete 200 feet of handstand walk.

Elite individuals will have 25 foot minimum markers to complete before they can kick down on their handstand walk. Masters/Teens will have 5 foot minimum markers to complete before they can kick down on their handstand walk. Both hands must be fully over the marker for the section of handstand walk to be completed. After the athlete has completed their 200 foot handstand walk, they will cross the finish mat and their judge will mark down their final time.

There is a 24 minute time cap for this workout. If you fail to complete the total work above in 24 minutes, you will be scored with an amount of repetitions, rather than a final time. 

Movement Standards:

Run:

- Athlete must stay in the designated running route marked out by the event staff and judges.

Row:

- Any damper setting is allowed and can be adjusted during the event

- Athlete is not allowed the touch display screen at any time

- Athlete must stay strapped in the entire time of the 2000 meter row, and must remain strapped in until monitor says 2000 meters 

- Their judge will ensure the rower display is turned on and set to zero before the start of the event.

Handstand Walk:

- The athlete must start behind the marker. 

- They must kick up into the handstand with both hands clearly behind the start marker (or 25-foot increment line). (5-foot for masters/teens) 

- Athletes must travel a minimum of 25-feet for the rep to count. (5-foot for Masters/Teens)

- Both of the athlete’s hands must clearly pass the 25-foot marker. (5-foot for Masters/Teens)

- If the athlete comes down before both their hands make contact on the ground after the marker, they must begin their next attempt from the beginning of that 25-foot section. (5-foot for Masters/Teens).

- Each 5-foot section will be counted as 1 rep.

VARIATIONS

Elite Individuals - 25 foot minimum handstand walk 

Masters/Teens - 5 foot minimum handstand walk

Event 1 & 2 - Strength & Burn - 100 points each

Running Clock

0-5 mins

1 rep max clean 

1 min transition 

Complete for time - 4 minute time cap

40/30 calorie row

40 box jump overs 24/20” 

Cross finish line

Workout Description:

Athletes will begin on their platform with an unloaded bar. On the call of “3, 2, 1, GO!”, the athlete will load their bar and make their first attempt. From minute zero to five, the athlete will have attempts at a 1 rep max clean. After the five minutes are up, there will be a one minute transition to the next event. At minute seven on the clock, Athletes will begin seated on the rower, you may have the handle in hand with the monitor reading zero calories. 

ROW: On the call of 3,2,1 Go athletes will begin rowing until the designated calories are complete. The athlete must remain on the rower until it reads the assigned calories. 

BOX JUMP OVERS: You may perform these facing the box or laterally. 

You will advance your box forward to the next marker after each set of 10 repetitions is completed. After the 50 box jump overs are complete, the athlete will run and cross the finish line. There will be two scores for this event, your weight on the clean and your total time to complete the second part of this workout. If you do not complete the work in the time cap, you will be awarded an amount of repetitions for your score.

Movement Standards:

Row:

•The athlete may be seated on rower prior to the start of the event, the handle can be in athletes’ hand. Any damper setting is fine.

•Athlete must stay on the rower until designated calories reached and the judge gives the OK.

Box Jump Overs:

•There is no requirement to stand tall while on top of the box.

•A two-foot takeoff is always required.

•Only the athlete’s feet may touch the box.

•The athlete may jump on top of the box using a two-foot landing and then jump or step off to the other side, or the athlete may jump completely over the box.

•If jumping over the box, the feet must go over the box, not around it, and the athlete may land on the opposite side in any fashion.

•You may perform this facing the box or lateral jumps.

•Each rep is counted when the athlete lands on the ground on the opposite side of the box, where they may begin their next rep.

• Scaled Athletes may choose to perform box step overs. The athlete will still need to make contact on top of the box with both feet before stepping or jumping off the other side.

Variations 

Scaled : may perform box step overs.

Elite Individuals / Masters / Teens

Event 2 - Not just Max Strength  - 100 points

Running Clock 10 minutes 

0-5 minutes

10-rep Max Overhead Squat

5-10 minutes

1-rep max Snatch

Workout Description: 

Athletes will begin on their platform with an unloaded bar. On the call of “3, 2, 1, GO!”, the athlete will load their bar and make their first attempt. From minute zero to five, the athlete will have attempts at a ten rep max overhead squat. The athlete must verbally confirm the weight on the bar to their judge before making their attempt.  If the bar or athlete come off the platform in anyway, the lift will not count. From minutes six to ten, the athlete will have attempts at a 1 rep max snatch. If the bar or athlete come off the platform in anyway, the lift will not count. If any part of the athlete’s body touches the ground other than the feet, the lift will not count. The score for this event is the heaviest successful combined lifts of the ten rep max overhead squat and the snatch. 

Movements Standards: 

Overhead Squat

•The bar must be taken from the floor. The athlete may choose to muscle snatch, power snatch, squat snatch, or clean the bar and then put it on their back to go overhead. A snatch balance is allowed for the first repetition as well. 

•hips must pass below parallel for the rep to count.

•At the top of each rep the knees, and hips are fully extended with the bar overhead. 

Snatch 

•The athlete must bring the bar from the ground to the overhead position in one smooth motion.

•At the top, the arms, hips and knees must be fully locked out with the bar directly over the middle of the athlete’s body and the feet in line under the body. No part of the body other than the feet may touch the ground during the execution of the lift.  A muscle snatch, power snatch, squat snatch, or split snatch may be used.