Workouts for the 2016 Summer Throwdown

EVENT 1 – Snatch Ladder (11 minutes)

1 Snatch (hang, full, squat, split, or power) every 60 seconds with progressively heavier barbells. Athletes will be ranked by the weight of their heaviest successful snatch. Teammates will have 60 seconds total to successfully make the lift and to move on to the next loaded bar. If one teammate makes the lift and the other does not, the teammate with the successful lift will advance while the other will be eliminated.

Score will be total weight lifted as a team.

Women Scaled: 35-40-45-50-55-60-65-70-75-80-85
Women Rx: 75-85-90-95-100-105-110-115-120-125-130
Men Scaled: 75-85-95-105-115-125-135-145-155-165-175
Men Rx: 135-145-155-165-175-185-195-205-215-225-235

Tiebreak: (1) Highest weight lifted individually. (2) Least number of attempts of highest weight

****This is the same event as last year with two slight changes. 1) the type of snatch you do is up to you. If you want to take it from the hang, go for it. Or, if you’re better from the floor, you can do that instead. The receiving position is also your call. Squat snatch, power snatch, or split snatch. 2) because we are stronger than we were last year, the loads are heavier.

EVENT 2 – “Grip of Death” (10 minutes)

In teams of two, with partners alternating tasks, complete AMRAP in 10 minutes of:

10 Toes to Bar
8 Box Jump Overs (24 / 20)

While one person completes the 10 TTB and 8 BJO, the other is holding a barbell in the top of the deadlift (hang position). Work can only be completed when the bar is in the top of the deadlift. Partners must switch roles after 10 TTB and 8 BJO have been completed.

Rx bars: 255 / 175
Scaled bars: 205 / 135 (scaled may choose to do hang knee raises, but will not be able to place higher than those doing toes to bar)

EVENT 3A & 3B – “Run and Jump Relay” (24 minutes)

3A:

Complete the following relay style:
800m Run
600m Run
400m Run

Partner A will sprint 800m. As soon as Partner A finishes, Partner B will sprint 800m. When Partner B finishes 800m, Partner A will then sprint 600m. When Partner A finishes 600m, Partner B will then sprint 600m. When Partner B finishes 600m, Partner A will then sprint 400m. When Partner A finishes 400m, Partner B will then sprint 400m. When Partner B finishes 400m you will go right into Part B of the workout.

3B FOR Rx:

Rx Division:

80-60-40 rep rounds of Double-unders Relay Style

When Partner B completes the 400m sprint during 3A, Partner A will proceed to complete 80 double-unders. When Partner A completes 80, Partner B will then complete 80. When Partner B completes 80, partner A will proceed to complete 60. Continue this sequence until each partner has completed 80, 60, and 40 reps of double-unders.

Here’s the kicker: The set of 80 must be done in multiples of 40. If not done in sets of 40, a penalty of starting back at the closest 40 will be applied. For example, if the athlete trips up or decides to break at rep 38 out of the 80 double-unders, they must start back over at 0. Another example, if the athlete trips or breaks at rep 78 out of the 80 double-unders, they must start back at 40. However, if the athlete decides to break at rep 40, they will start back again at 40.

For the set of 60, sets must be done in multiples of 30. And for the set of 40, sets must be done in multiples of 20.

EVENT 3B FOR SCALED

80-60-40 rep rounds of double-unders

No penalty will be applied for tripping or breaking.
Partner A will complete 80 double-unders, then Partner B will complete 80 DU. Then 60, then 40.

If your team does not have double-unders, 160-120-80 reps of single-unders will be done. Again, no penalty for tripping or breaking.

You must decide as a team whether you will be doing doubles or singles and you must let your judge know in advance.

One person doing doubles and the other singles will not be allowed.

As with all the other workouts, if you decide to scale to singles, you will not be able to place higher than those who did double-unders, regardless of the time you finish.

24 MINUTE CAP

EVENT 4 – “AMRAP Chipper of Pain” (14 minutes)

Against a 14 minute clock, with partners alternating movements every minute, complete as many reps and calories as possible with the following movements:

Min 1: Row for Calories
Min 2: Ring Muscles-ups* (ladies: Ring-Dips)
Min 3: Alternating Overhead Lunges (115 / 75)
Min 4: Handstand Push-ups
Min 5: Wall-Balls (20 / 14)
Min 6: Bar Facing Burpees
Min 7: Assault Air Bike for Calories (ladies: Airdyne)

Partner A will have 1 minute to row for calories. When the minute is up, Partner A will tag Partner B and Partner B will have 1 minute to complete as many Ring Muscle-ups as possible. When the minute is up, Partner B will tag Partner A and Partner A will complete as many alternating overhead lunges as possible. When the minute is up, Partner A will tag partner B and partner B will complete as many handstand push-ups as possible…

…Continue this sequence, alternating every minute between work and rest, until each partner has completed 1 minute of work at each of the 7 movements.

*Ring Muscle-ups will have a weighted score of 3 points per rep completed. For example, if 10 muscle-ups are completed, the score will be 30

The score will be total calories and reps completed.

Scaled Movements:

Min 1: Row for Calories
Min 2: Box-Dips
Min 3: Alternating Front Rack Lunges (95 / 65)
Min 4: Hand Release Push-ups
Min 5: Wall-Balls (14 / 10)
Min 6: Bar Facing Burpees
Min 7: Assault Air Bike for Calories (ladies: Airdyne)

EVENT 5 – “Fran+” (12 minutes)

With only one partner working at a time, dividing the work however you choose, complete the following:

42 Thrusters (95 / 65)
42 Pull-ups
30 Thrusters (115 / 75)
30 Chest to Bar Pull-ups
18 Thrusters (135 / 95)
18 Bar Muscle-ups

Scaled: 65/ 45, 75 / 55, 95 / 65, pull-ups across

12 Minute Cap