The Throwdown Is Coming

We are less than two weeks away from our Summer Team Throwdown.  There is still time to sign up for the Throwdown at the gym.  And remember, even if you don’t have a full team, you can sign up on our Free Agent list and we’ll place you on a team.  It’s a great way to jump into the fun competition and meet other cool members of our CrossFit community.  The last day to sign up will be June 11th.

And since we’re talking about the Throwdown, how about we reveal one of the three workouts?  So here you go:

Workout # 1 (RX Division)

Number of team members participating: 4

Number of team members working at one time: 2

Total workout time: 12 minutes

Scoring: max team weight lifted

In 6 minutes, run the large block, then max squat cleans in the remainder of the time.

Men can choose one of three weights for their cleans:  135#, 185#, 225#

Women can choose one of three weights for their cleans: 93#, 113#, 153#

2 team members will run the large block and proceed with their cleans.  At the end of the first 6 minutes, the next 2 team members will immediately run the large block and then proceed with their cleans.  

Team members going in the second 6 minute period may choose different weights from their team members in the first 6 minute period.  

Workout # 1 (Almost RX Division)

Number of team members participating: 4

Number of team members working at one time: 2

Total workout time: 12 minutes

Scoring: max team weight lifted

In 6 minutes, run the large block, then max front squats  in the remainder of the time.

Men can choose one of three weights for their squats:  95#, 135#, 165#

Women can choose one of three weights for their squats: 63#, 93#, 108#

2 team members will run the large block and proceed with their front squats.  At the end of the first 6 minutes, the next 2 team members will immediately run the large block and then proceed with their front squats.  

Team members going in the second 6 minute period may choose different weights from their team members in the first 6 minute period.  

Workout # 1 (Beginner Division)

Number of team members participating: 4

Number of team members working at one time: 2

Total workout time: 12 minutes

Scoring: max team weight lifted

In 6 minutes, run the large block, then max front squats in the remainder of the time.

Men can choose one of three weights for their squats:  75#, 95#, 125#

Women can choose one of three weights for their squats: 53#, 63#, 83#

2 team members will run the large block and proceed with their front squats.  At the end of the first 6 minutes, the next 2 team members will immediately run the large block and then proceed with their front squats.  

Team members going in the second 6 minute period may choose different weights from their team members in the first 6 minute period.  

“Okay, I kneel.  I’ll do the Throwdown.”  Said Arien.

Thursday

All Levels and Intermediate Class

Skill: ring work, holds and lever practice

Workout

12 minute AMRAP ladder:

1 hang power clean (155#/103# for women)

5 ring dips

30 double-unders

2 hang power cleans

5 ring dips

30 double-unders

3 hang power cleans

5 ring dips

30 double-unders…keeping adding 1 hang power clean

Beginner Class

Skills: ring work

Review the dumbbell hang power clean

12 minute AMRAP ladder:

1 dumbbell hang power clean

5 hand release push-ups

50 single-unders

2 dumbbell hang power cleans

5 hand release push-ups

50 single-unders

3 dumbbell hang power cleans

5 hand release push-ups

50 single-unders…keep adding 1 hang power clean

Advanced Class

Part A:

Every 30 seconds for 3 minutes:

1 power snatch + 2 snatch grip push presses (70% of 1 rep max)

Part B:

Every 30 seconds for 3 minutes:

2 power cleans (touch and go) + 1 push jerk (70% of 1 rep max)

Part C:

10 minute AMRAP of:

7 overhead squats (115#/78# for women)

10 toes to bar

200 meter run

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