BRIDGETOWN COMP SERIES: RX THROWDOWN

6 Rounds (2 Mins On/1 Min Off)

Rounds 1-2:

1 Seated Legless Rope Climb (12')
5 Wall Walks
Max DB Bench Press (70/50)

Rounds 3-4:

6 Bar Muscle Ups
12 GHD Sit ups
Max Wall Balls (30/20)

Rounds 5-6

60' Handstand Walk
15 Toes to Bar
Max Cals Echo Bike

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Scoring

Total Reps

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For any immediate questions regarding the workout, please e-mail us at joanne@lapuentecrossfit.com or direct message us on Instagram @bridgetownthrowdown

For Time:

50/40 Cal Row
50/40 Cal C2 Bike *Standing on Damper 10/8*
50/40 Cal Assualt run

Time Cap: 8 Minutes

WOD Description and Flow:

This event is for time on a 8 min clock. 

The workout begins with the athlete behind next to their rower

After the “Go Signal” the athlete will sit on their rower to complete 50/40 Cals. After 50/40 Cals are completed, athletes will make their way to the C2 Bike to complete 50/40 Cals. Damper will be set to 10/8 and athlete must complete bike cals standing. Followed by the bike, the athlete will head to their last machine, the  Assualt Runner and complete 50/40 Cals. Once 50/40 Cals are completed the workout will end and the ahtlete will receive a timed score.

*Athletes will not touch machine monitors. 

*If at any moment the athlete sits down on the C2 Bike they must stop pedaling. 

Scoring:

Time or Reps completed at the 8 Min Mark.

If the athlete completes all of the reps under the time cap, their score will be the total time taken to complete the test. If the athlete reaches the time cap before completing all of the reps, their score will be the total number of reps completed.

For any immediate questions regarding the workout, please e-mail us at joanne@lapuentecrossfit.com or direct message us on Instagram @bridgetownthrowdown

For Time

Buy in: 75 Drag Rope Double Unders

1-10
Front Squats (185/135)
Burpee Box Get Overs (48"/42")

Buy out: 75 Drag Rope Double Unders

Time Cap: 15 Mins

WOD Description and Flow:

This event is for time on a 15 min clock. 

The workout begins with the athlete standing at the start line.

On the count of “3..2..1..Go” the athlete will begin with 75 Drag Rope Double Unders. After double unders are completed they will complete 1-10 of front squats and burpee box get overs. 1 front squat, 1 burpee box get over, 2 front squats, 2 burpee box get overs and so on until 10 front squats, 10 burpee box get overs are completed. Once athlete completes their last burpee box gets over they will buy out with 75 drag rope double unders to receive a timed score.

Scoring:

Time or Reps completed at the 15 Min Mark.

If the athlete completes all of the reps under the time cap, their score will be the total time taken to complete the test. If the athlete reaches the time cap before completing all of the reps, their score will be the total number of reps completed.

For any immediate questions regarding the workout, please e-mail us at joanne@lapuentecrossfit.com or direct message us on Instagram @bridgetownthrowdown

Mins 0-5

Establish 1 Snatch + 1 Overhead Squat

Mins 5-8 

Rest

Mins 8-15

For Time

9-7-5
Ring Muscle Ups
Squat Snatches (165/115)

Scoring:

1) Max Load

2) WOD Time

For any immediate questions regarding the workout, please e-mail us at joanne@lapuentecrossfit.com or direct message us on Instagram @bridgetownthrowdown

Mins 0-5

Establish 1 Snatch + 1 Overhead Squat

Mins 5-8 

Rest

Mins 8-15

For Time

9-7-5
Ring Muscle Ups
Squat Snatches (165/115)

Scoring:

1) Max Load

2) WOD Time

For any immediate questions regarding the workout, please e-mail us at joanne@lapuentecrossfit.com or direct message us on Instagram @bridgetownthrowdown