WOD 1:
CFI vs CFHSV Throwdown WOD 1
There will be an 6 minute time cap on WOD 1 during the Throwdown competition. Each team will be given a number based on the order they finish, gym with the lowest total number wins.
Each team must complete the following for time:
Scales for Throwdown Competition WOD 1 :
Advanced (During the Throwdown each gym will divide 10 athletes into 5 teams of 2.)
50 Chest to Bar Pull Ups
50 Burpees
Competition Standards: Chest must contact bar at clavicle or below, arms fully extended at bottom on CTB pull ups. Thighs and chest must touch floor on burpees, jump to 45# plate with hips and knees extended while standing on plate.
Intermediate (During the Throwdown each gym will divide 16 athletes into 4 teams of 4.)
75 Pull ups
75 Burpees
Competition standards: Chin over vertical plane on the pull ups. Thighs and chest must touch floor on burpees, jump to 45# plate with hips and knees extended while standing on plate.
Advanced Beginer (During the Throwdown each gym will divide 16 athletes into 4 teams of 4.)
75 Kettlebell Swings (16kg/12kg)
75 Burpees
Competition Standards: KB must be fully inverted (bell over handle) at top of swing, hips & knees fully extended arms straight on KBS. Thighs and chest must touch floor on burpees, jump to 45# plate with hips and knees extended while standing on plate.
Beginner (During the Throwdown each gym will divide 10 athletes into 5 teams of 2.)
50 Kettlebell Swings (12kg/8kg)
50 Burpees
Competition Standards: KB must be fully inverted (bell over handle) at top of swing, hips & knees fully extended arms straight on KBS. Thighs and chest must touch floor on burpees, jump to 45# plate with hips and knees extended while standing on plate.
WOD 2:
CFI vs CFHSV Throwdown WOD 2
WOD 2 will start immediately following the 6 minutes allotted for WOD 1. Representatives from each team will have 3 minutes to find a 1RM ground to overhead. Max lifts from all levels will be added together to comprise a total score for each gym. Gym with the most total pounds lifted wins WOD 2.
Scales for the Throwdown Competition WOD 2:
Advanced (During the Throwdown each gym will pick 1 male and 1 female athlete.)
1 rep max ground to overhead.
Intermediate (During the Throwdown each gym will pick 2 male and 2 female athletes.)
1 rep max ground to overhead.
Advanced Beginner (During the Throwdown each gym will pick 2 male and 2 female athletes.)
1 rep max ground to overhead.
Beginner (During the Throwdown each gym will pick 1 male and 1 female athete.)
1 rep max ground to overhead.
Competition Standards: Each participating athlete will have their own bar. Each bar will be set up with a weight predetermined by the athlete prior to the start of WOD 1. Athletes can attempt as many lifts as they would like during the 3 minutes. Other team members can assist in loading weights/changing weights/ect. For the lift, bar must start on the ground and finish fully locked out overhead with the hips, knees and arms fully extended with feet together.
Warmup:
PVC warm up for shoulders, then:
Burpee Dogeball
Skill or Mobility Work:
Ground to Overhead