In-House Throwdown WOD Announcement! – CFS

In-House Throwdown WOD Announcement!
We’ve heard from many of you that you are on the fence about signing up for the In-House Throwdown or are unsure of which division to choose. Well, look no further… first workout is announced below! All levels can participate! The competition is Saturday, June 10th and will run from 9-12:45, with check-in starting at 8AM. All regular classes will be canceled on this day. Following the competition, we’ll have a BBQ in the parking lot to celebrate! The deadline to register is May 31st, so sign up today! For more details & standards, click HERE. To sign up to compete, click HERE.

Steel & Speed
12 minute AMRAP Relay
7 Barbell Movement* (95#)
7 Burpee Lateral Jumps
21 Double Unders or 42 Single Unders

*Barbell movements will vary depending on division:
Rx Men – Snatch
Rx Women / Scaled Men – Clean
Scaled Women – Deadlift

Teams will establish an order and must keep that order for the entire workout. At “Go!” the first athlete will complete one full round of the workout. After completing the jump rope, he/she will run back to the start line and tag the next team member who will step up and complete a round. Continue in this fashion until the 10 minutes are up. Score = Total Rounds + Reps

Standards
Snatch (Rx Men) – Barbell must move from the ground to overhead in one motion. Full lockout of knees and hips must be shown at the top. Any type of snatch is permitted (power, squat, split).
Clean (Rx Women/Scaled Men) – Barbell must move from the ground to the front rack position on the shoulders in one motion. Full lockout of the knees and hips with the elbows completely through must be shown at the top. Any type of snatch is permitted (power, squat, split).
Deadlift (Scaled Women) – Barbell must start with both plates touching the ground. At the top, shoulders finish behind the bar with full extension of knees and hips. The barbell may be dropped from the top. Bouncing the barbell is not allowed.
Burpee Lateral Jumps – Chest must make contact with the floor at the bottom of each rep. Must jump from two feet to the other side of the barbell. If you mess up the jump, you can redo the jump without redoing the burpees. Stepovers are allowed in the scaled division.
Jump Rope – Double unders are required in the scaled division. Single unders are allowed in the scaled division. Scaled athletes may choose to do double unders; however, this must be established before the workout starts and must stay consistent for the whole workout.

Warm-up
With a partner
2 Rounds
A: 350m/300m Row
B: 10 Burpees then AMRAP Pass throughs
Switch

Accessory
4×10 Bandy Side Steps (each direction)
4x 20 Bridges with band resistance around legs

Strength
Box Squat
3-3-3-3-3

-Add chains if proficient with the box squat

WOD
2000m Row
50 Burpees
30 Overhead Squats (115,75)

Level 2 (95,65)
Level 1 (65,35)
ADV – Squat Snatch