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“Double Down Throwdown”

24
Aug

“Double Down Throwdown”

Double Down Throwdown!

 

There will not be any classes today. Please feel free to come out and cheer on your fellow CFLW/CFG athletes.

If you are competing, please read the following carefully. You must be at CFLW on time for the athlete check-in.

Athlete check-in: 8:15am-8:30am. We will go over workout #1 and the Floater at 8:30am, you will then have time to warm-up (we will go over workout #2 upon conclusion of the last heat of workout #1).

Please “check-in” for your heat at the Red Table 5min before your heat starts.

Heat times:

Workout #1
9:00am:
Richard/Matty
Valerie/Jamie
Martha/Jeananne
Vicki/Jake
Kayleen/Louis
9:20am:
Fran/Jen
Jen/Andrew
Lacey/Val
Morin/Liz
Linda/Michelle
9:40am:
Wendy/Phoebe
Tony/Chance
Chad/Dave
Kathy/Karen
Ben/Andrea
10:00am:
Ryan/Joe
Ali/Gabby
Shanley/Shelby
Pricilla/Kim
Don/Debbie
10:20am:
Mr. Pete/Jake
Hamster/Logan
Tim/Scotty
Jason/Todd
Workout #2
11:40am:
Richard/Matty
Valerie/Jamie
Martha/Jeananne
Vicki/Jake
Kayleen/Louis
12:00pm:
Fran/Jen
Jen/Andrew
Lacey/Val
Morin/Liz
Linda/Michelle
12:20pm:
Wendy/Phoebe
Tony/Chance
Chad/Dave
Kathy/Karen
Ben/Andrea
12:40pm:
Ryan/Joe
Ali/Gabby
Shanley/Shelby
Pricilla/Kim
Don/Debbie
1:00pm:
Mr. Pete/Jake
Hamster/Logan
Tim/Scotty
Jason/Todd
Floater Workout
Must be completed before 12:30pm
Description of the “Double Down Throwdown” Workout’s

Please come prepared to stretch out and warm-up for the first workout.

Pay attention to the differences in each WOD. Differences are related to the makeup of your team

2 Girls

2 Guys

1 Girl-1Guy(“Mix”)

Come prepared to have fun and show off your costumes!

Pizza(and beer) will be provided after the last heat. Feel free to bring a side dish or beverage that will be able to stay out and not refrigerated!

 

Workout #1

 

3 Rounds

150m Run with Sandbag (50lbs)

Sandbag Squat, 50reps Guys, 40reps Mix, 30reps Girls

Shoulder to Overhead with 45lb Barbell- 50reps Guys, 40reps Mix, 30reps Girls

 

*150m Run- Sandbag to be carried by both members

*Squat with Sandbag- Both members have to complete a portion of the total number of reps         

*Shoulder to Overhead- Both members have to complete a portion of the total number of reps.

*15min Time Cap

 

Floater Workout: To be completed by 12:30pm.

3 Minute AMRAP

75 Feet Tire Pull, 45# Guys, 25# Mix, Tire only for Girls

*Both members have to participate in the pull. There are two metal chains attached to the tire for pulling purposes. There are no rules on how the tire is pulled -be as efficient as possible! Each 75 Feet completed is 1 point.

 

Workout #2

50 Burps to Plate (45#)

50 “Get on the Box”- 30”Guys, 24” Mix, 20” Girls

50 True Pushups

50 Sit-ups to Plate (45#)

20 Thrusters- 95# Guys, 65# Mix, 45# Girls

 

*One member of the team is always working, while the other is holding their prescribed weight in the front rack position. Bar is to not be dropped. A 5 burpee penalty will be assigned each time the barbell is dropped.  Barbell is to be transferred from partner to partner between each movement or a 5 burpee penalty will be implemented. THE BARBELL CANNOT BE DROPPED! The rep scheme per partner is up to your team. Discuss a strategy with your partner before your heat!

Example: Partner 1 does 25 Burpees, while Partner 2 is holding the barbell in the front rack position. Then you switch, without dropping the bar and Partner 1 holds the barbell, while Partner 2 completes the remaining burpess-25 reps. 

*Burpee to Plate- For this movement the end of the burpee is on top of the plate. Chest to deck-then jump on the plate with hips open at the top.

*”Get on the Box” For this movement, both step ups and box jumps are allowed. Hips to be fully open at top of box.

*Sit-Ups to Plate- For this movement the plate must be touched at the top of the sit-up with both hands. Feet will be at the edge of the plate.

*Thrusters- Below parallel and fully locked out overhead

*15min Time Cap

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