612-644-9781 info@crossfitslipstream.com

THROWDOWN WORKOUTS

Event 1a:
Event 1b:
Event 2
Event 3
Final Event
Event 1a:

Event 1a: “Midline-Mania!”

Event 1 has two parts that are back to back within 14 minutes. Part 1a is a 9 minute time cap and 1b starts at minute 9 with 5 minutes to complete. Each part has a separate score.

RX (W/M)

9 min time cap

For Time

40 Toes-to-Bar

Then,

2 Rounds:

20 Pistols (alternating)

20 Knees-to-Elbows

2 Rounds:

50 Double-unders

50’ Handstand Walk

Then,

20 Chest-to-Bar Pull-ups 

-The athlete that starts a movement must complete all reps of the movement before the next movement can begin

-Movements can be shared as desired, I.e. only one person needs to be able to do Pistols, only one person needs to be able to do Handstand Walk, etc

-Only one partner works at a time

-Tag partner to switch

– If the team has not completed Event 1a at the 9 minute cap, they can move on to Event 1b at the 9 minute mark

-Score is time completed or 9 minutes plus number of reps that weren’t completed before the time cap

Scaled (W/M)

9 min time cap

For Time

40 Hanging-Knee-Raises

Then,

2 Rounds: (Only one partner works at a time)

20 Overhead Weighted Walking Lunges (alternating) (5kg/10kg plates)

20 AbMat Sit-ups

2 Rounds: (Partners are only allowed to switch movements between rounds; Partner 1 must be in Handstand Hold for any skips to count)

  • Partner 1: Handstand Hold while Partner 2 completes 100 Single skips

Then,

20 Chin-over Bar Pull-ups

-The athlete that starts a movement must complete all reps of the movement before the next movement can begin

-Movements can be shared as desired, I.e. only one person needs to be able to do Pull-ups, only one person needs to be able to do Handstand Hold, etc

-Tag partner to switch

– If the team has not completed Event 1a at the 9 minute cap, they can move on to Event 1b at the 9 minute mark

-Score is time completed or 9 minutes plus number of reps that weren’t completed before the time cap

Event 1b:

Event 1b: “Hail Hogan!”

Event 1 has two parts that are back to back within 14 minutes. Part 1a is a 9 minute time cap and 1b starts at minute 9 with 5 minutes to complete. Each part has a separate score.

RX (W/M)

At 9:00 start:

Single Kettlebell Strict Press Ladder

5 minutes to do 5 Reps each Partner at each weight, then max reps at 24kg:

Women start at 14kg, 16kg, 18kg, 20kg, then max reps at 24kg

Men start at 16kg, 18kg, 20kg, then max reps at 24kg

Scaled (W/M)

At 9:00 start:

Single Kettlebell Strict Press Ladder

5 minutes to do 5 Reps each Partner at each weight, then max reps at 24kg:

Women start at 8kg, 10kg, 12kg, 14kg, 16kg, 18kg, 20kg, then max reps at 24kg

Men start at 12kg, 14kg, 16kg, 18kg, 20kg, then max reps at 24kg

  • May use a LAX or other grip-able item in unused hand

  • All reps at a given weight must be completed using the same arm

  • Athletes may change arms between weights

  • Score is total # of repetitions completed

Event 2

Event 2: “Macho Savagery!”

RX (W/M)
14 min time cap

3 RFT:

400m Partner Run
15/20 Partner Deadlifts (275lbs/308lbs)
10 Synchronized Bar-Facing Burpees


Scaled (W/M)
14 min time cap

3 RFT:

400m Partner Run
10/15 Partner Deadlifts (209lbs/286lbs)
10 Synchronized Bar-Facing Burpees

 

Event 3

Event 3: “Andre”

 

RX (W/M)

5 min time cap

For Time:

9, 6, 3 Clusters (99lbs/132lbs)

 

Scaled (W/M)

5 min time cap

For Time:

9, 6, 3 Clusters (55lbs/99lbs)

  • One partner works at a time
  • P1 does a set, then P2 does a set
  • Tag partner to switch
  • P2 advances the weight for the next set
  • Each rep of the cluster (squat-clean-to-overhead press) is from the floor
Final Event

TBD

TEAM REGISTRATION

Each team must have a captain and a team name.

 The team captain registers the team and represents the team as point of contact.

Cost: Early Registration (April 1-30) $90/team, Registration (May 1-20) $110/team.

 At time of registration, team captain must specify each athletes full name and shirt size.

Athlete Age: 18+

All purchases are final and not refundable.

Registration CLOSES MAY 20TH.