Crosstown Throwdown 2015

REGISTRATION IS NOW CLOSED!

IF YOU WOULD LIKE TO VOLUNTEER OR JUDGE AT THE LIVE EVENT,

PLEASE CONTACT US AT INFO@CROSSTOWNTHROWDOWN.COM!

Welcome to the Fourth Annual Crosstown Throwdown competition series presented by CrossFit Station!

The series will run as an online competition from July 26th, 2015 and end with a final live event to be held at The Ambrose School fields.  We will post a workout on Sunday morning each week for 3 consecutive weeks, for which you will have until that following Saturday by 5pm mountain time to complete and send in your results.

Our mission is to bring our Idaho CrossFit community together, encourage friendly competition, cheer on our friends and make new ones.  Above all, we want this to be fun for everyone!  Peruse the site, register to compete, and get ready for the competition to begin on July 26th, 2015!

Please feel free to e-mail suggestions, comments, or questions to info@crosstownthrowdown.com.

2015 Online Workout #2a and 2b – Pull and Push

2015 Qualifier Workout 2a & 2b – “Pull and Push”

Click here for a downloadable two-page PDF including all workout specifications and a scorecard.

MEN & WOMEN, ALL AGES AND DIVISIONS:

1-rep-max deadlift then

1-rep-max strict press

10-minute time cap

You will have a total of 10 minutes to establish both a 1RM deadlift and 1RM strict press. You must begin with the deadlift and end with the strict press. Once you have moved on to the strict press, you cannot re-attempt the deadlift. You are allowed as many attempts as desired at either lift, as long as both lifts are completed within the 10-minute time cap.

You must begin with an empty barbell on the floor and load your own plates. The weight of each lift must be a whole number (for example, 246 is good; 246 ½ is not and must be rounded down). The weight of barbell clips cannot be included in the total weight. Once the deadlift is completed, you may reposition the barbell, either empty or with plates, onto a rack for the strict press. You must use the same barbell for both lifts.

You must use a judge to verify weights and ensure full range of movement (see Movement Standards below). Prior to each lift, communicate with your judge what weight you are about to attempt. Please fill out the attached scorecard and keep it for the duration of the competition in case of inquiry.

ADAPTIVE ATHLETES:

Adaptive athletes should contact Tony Kubitschek at crossfitstation@yahoo.com or (208) 841-4757 for specific movement substitutions.

Scoring

This workout will be scored as two events. You will submit your heaviest successful deadlift weight in pounds and heaviest successful strict press weight in pounds. Both lifts must be performed within the same 10-minute timeframe. If you re-do the workout, you must re-do both the deadlift AND the strict press.

How to Submit Your Score

Use a judge during the workout to ensure full range of movement, and have a CrossFit Level 1 certified trainer validate your scores. You must submit your score before 5:00 pm Mountain Time on Saturday, August 8, 2015. Late scores will not be accepted–no exceptions! If you miss the deadline, you will remain in the competition, but receive a “zero” score for the workout. Results of the online workouts will count as 25% of your final score as well as determine your heat(s) for the live event on August 22. We are using a new online system for collecting scores this year. Please see our website for information on how to submit your score.

Equipment

  • One barbell (women’s 15 kg bar counts as 35# and men’s 20 kg bar counts as 45#)
  • Plates as desired (weight of each lift must equal a whole number or be rounded down)

Movement Standards

Deadlift Movement standards are the same as for the 2015 CrossFit Open. This is a traditional deadlift with the hands outside the knees; sumo deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. Each attempt must start with the barbell stationary on the floor.

Strict Press Starting with the barbell in the front rack position, athlete must press the barbell overhead in line with the body, with arms completely locked out at the top. While performing the press, the athlete’s body below the waist (hips, legs, feet, and ankles) must remain completely immobile during the entire lift. Any movement of the lower body will constitute a no-rep. Examples of movement include bending the knees, jutting the hips forward, and coming up on the toes. Dipping of the elbows and/or shoulders is NOT allowed and will also constitute a no-rep. (Stay tuned into the Crosstown Throwdown website and/or Facebook page for more information on this standard of movement.)

2015 Online Workout #1 – What about BOB?

2015 Qualifier Workout 1 – “What about BOB?”

Click here for a downloadable two-page PDF including all workout specifications and a scorecard.

MEN/WOMEN OPEN SCALED AND RX’D, MASTERS 40-49:

AMRAP Ladder. Every 2 minutes for as long as possible complete:

From 0:00-2:00

      8 Bar-Over-Burpees (BOBs)

      8 Cleans (115/75)

From 2:00-4:00

     10 Bar-Over-Burpees (BOBs)

     10 Cleans (115/75)

From 4:00-6:00

     12 Bar-Over-Burpees (BOBs)

     12 Cleans (115/75)

 Follow the same pattern (increasing reps by 2) until you fail to complete the reps within the 2 minutes. If you finish the designated reps before the end of the 2 minutes, you must wait until the start of the next 2 minutes to begin the next set of the couplet.

Begin with a loaded barbell on the floor. Bumper plates must be used so that the barbell is elevated for the burpees. You must use a judge to ensure full range of movement (see Movement Standards below). Please fill out the attached scorecard and keep it for the duration of the competition in case of inquiry.

MEN/WOMEN MASTERS 50-59:

Same as above except 105/70 for the cleans.

MEN/WOMEN TEENS, MASTERS 60+:

Same as above except 95/65 for the cleans.

ADAPTIVE ATHLETES:

Adaptive athletes should contact Tony Kubitschek at crossfitstation@yahoo.com or (208) 841-4757 for specific movement substitutions.

 Scoring / Submitting Your Score

This is an AMRAP and your score will be total reps completed. Use a judge during the workout to ensure full range of movement, and have a CrossFit Level 1 certified trainer validate your scores. You must submit your score before 5:00 pm Mountain Time on Saturday, August 1, 2015. Late scores will not be accepted–no exceptions! If you miss the deadline, you will remain in the competition, but receive a “zero” score for the workout. Results of the online workouts will count as 25% of your final score as well as determine your heat(s) for the live event on August 22. We are using a new online system for collecting scores this year. Please see our website for information on how to submit your score.

Equipment

  • One barbell (women’s 15 kg bar counts as 35# and men’s 20 kg bar counts as 45#)
  • Collars (do not count towards weight)
  • Bumper plates to load to the appropriate weight for your division

Movement Standards

Bar-Over-Burpee (BOB) Each BOB starts on one side of the barbell, through a full-range burpee, and ends once you jump over the barbell. At the bottom of the burpee, your chest and thighs must touch the floor and your head may not be over the barbell. You must jump over the barbell from both feet and land on both feet. One-footed jumping or stepping over is NOT permitted. There is no requirement for being perpendicular to and/or facing the barbell. You also do not have to stand all the way upright or clap overhead.

Clean Movement standards are the same as for the 2015 CrossFit Open. The barbell begins on the ground. Touch-and-go is permitted. No bouncing. A muscle clean, power clean, squat clean, or split clean may be used, as long as the barbell comes up to the shoulders, with the hips and knees fully extended with the feet in line and the elbows in front of the bar.

Good luck to all athletes!  Show BOB who’s boss!