In-House Throwdown – Saturday May 2nd!

Mar 6th, 2020

Category: CrossFit

In-House Throwdown – Saturday May 2nd!

BSull – Bent Over Rowzzz

In-House Throwdown: Saturday, May 2nd!
This competition is for everyone: first time competitors, newbies, long time members, seasoned competitors, and everything in between. This is a fun, no-pressure opportunity to get a taste of what competing is like. More importantly, it’s an opportunity to meet some new people at the gym… because we’ll be making the teams for you!

Teams will be co-ed and will be made up of 2 Rx athletes and 1 scaled athlete. You will choose the division you wish to participate in and then complete the workouts with the prescribed weights or movements for that division. Your coaches will be creating the teams to make sure that they are fair AND to shake things up a bit so that we all have a chance to meet some new faces at the gym. We’ll announce the teams and workouts ahead of time so that you can get together with your team to meet and come up with a game plan. Creative team names and outfits are HIGHLY recommended, though not required.

As always, we’ll close the day out with some beers, ciders, and a barbecue in the parking lot. We really hope that EVERYONE can make it and participate! If you are on the fence, talk to someone in class who did it last year or ask one of your coaches… we will help convince you!

Not sure which division you should sign up for? Use these suggested standards as a guideline.
-Rx Division-
Unassisted Pull ups
Box Jumps 24, 20”
Wallballs 20/14# to 10’ Target
Thruster 95, 65

-Scaled Division-
Jumping Pull ups
Box Jumps OR Step ups 24, 20”
Wallballs 14/10# to 10’ target (9′ target for ladies)
Thruster 65, 35

CLICK HERE TO SIGN UP!  We hope to see everyone there!

Warm-up
Partner Up!
P1- 12|10 Calorie Bike
P2- Floor Angels
-Switch-
P1- 12|10 Calorie Bike
P2- PVC Around the Worlds

Strength
E2MOM12
Overhead Squat
3 Reps @ 80%

WOD
12 Minute AMRAP
12 Hang Power Snatches 95|65
12 Thrusters 95|65
12|10 Calorie Bike (18|15 Schwinn or C2 bike)

Level 2- 75|55
Level 1- 65|35

Extra Work
100 ft Front Rack DB Lunge 50|35
8 Sandbag Cleans 140|90
80 Double Unders
8 Sandbag Cleans
100ft Front Rack DB Lunge

ADV – Rest 3 Mins and Repeat