Crosstown Throwdown 2014

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

The series will run as an online competition from July 27th, 2014 and end with a final live event to be held in Eagle, Idaho on August 23rd, 2014 (exact location TBA).  We will post a workout on Sunday morning each week for 3 consecutive weeks, for which you will have until that following Saturday 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 27th, 2014!

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

2014 Crosstown Throwdown Qualifier Workout #1

2014 Qualifier Workout #1 – “One Way or Another”

Click here for a printable workout summary and scorecard.

MEN: Includes Rx’d Men, Scaled Men, and Masters Men 40-59 years old

Complete as many rounds and reps as possible in 17 minutes of:

40 Wall Balls, 20 lb. ball to a 10-foot target

30 Ground to Shoulder, 95 lb.

30 Wall Balls, 20 lb. ball to a 10-foot target

30 Ground to Shoulder, 115 lb.

20 Wall Balls, 20 lb. ball to a 10-foot target

30 Ground to Shoulder, 135 lb.

10 Wall Balls, 20 lb. ball to a 10-foot target

30 Ground to Shoulder, 155 lb.

WOMEN: Includes Rx’d Women, Scaled Women, and Masters Women 40-59 years old

Complete as many rounds and reps as possible in 17 minutes of:

40 Wall Balls, 14 lb. ball to a 9-foot target

30 Ground to Shoulder, 65 lb.

30 Wall Balls, 14 lb. ball to a 9-foot target

30 Ground to Shoulder, 75 lb.

20 Wall Balls, 14 lb. ball to a 9-foot target

30 Ground to Shoulder, 95 lb.

10 Wall Balls, 14 lb. ball to a 9-foot target

30 Ground to Shoulder, 105 lb.

MASTERS MEN 60+ YEARS YOUNG:

Complete as many rounds and reps as possible in 17 minutes of:

40 Wall Balls, 14 lb. ball to a 10-foot target

30 Ground to Shoulder, 75 lb.

30 Wall Balls, 14 lb. ball to a 10-foot target

30 Ground to Shoulder, 95 lb.

20 Wall Balls, 14 lb. ball to a 10-foot target

30 Ground to Shoulder, 115 lb.

10 Wall Balls, 14 lb. ball to a 10-foot target

30 Ground to Shoulder, 135 lb.

MASTERS WOMEN 60+ YEARS YOUNG:

Complete as many rounds and reps as possible in 17 minutes of:

40 Wall Balls, 10 lb. ball to a 9-foot target

30 Ground to Shoulder, 55 lb.

30 Wall Balls, 10 lb. ball to a 9-foot target

30 Ground to Shoulder, 65 lb.

20 Wall Balls, 10 lb. ball to a 9-foot target

30 Ground to Shoulder, 75 lb.

10 Wall Balls, 10 lb. ball to a 9-foot target

30 Ground to Shoulder, 95 lb.

Scoring

Your score will be the total number of reps completed before the 17-minute time cap. You will submit your result as the total number of reps completed plus your tiebreak time (see below). Click here for a printable PDF scorecard for the workout.

Tiebreak Time

In this workout, we’re requiring a tiebreak time. After each completed set of Ground to Shoulder, your elapsed time should be marked. When you submit your final result, your score will be the total number of reps completed and the elapsed time at which you finished your last complete set of Ground to Shoulder. If you do not get through the first set of 30 Ground to Shoulder, you will not have a tiebreak time.

For example, an Rx’d female participant finishes all the reps up to and including the last set of 10 Wall Balls, for a total of 190 reps. This is her score. She finished her set of 30 Ground to Shoulder at 95 lbs. at 16:30. She should submit 16:30 as her tiebreak time. This participant would be ranked above someone who got 190 reps and a tiebreak time of 16:45, but below someone with 190 reps and a tiebreak time of 16:15.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up!

If you forget to submit a tiebreak time and end up in a tie with another participant, you will be assigned a slower tiebreak time.

How to Submit Your Score

You must submit your score by midnight on Saturday, August 2, 2014. Use a judge during the workout to count your reps and ensure full range of movement, and have a CrossFit Level 1 certified trainer validate your score. If your gym has a “box lead,” they will validate, collect, and submit scores for all participants at your gym. Results should be e-mailed to info@crosstownthrowdown.com. Please include full name, total reps, and tiebreak time. Results will be posted online as soon as possible after the deadline.

Equipment

  • A medicine ball at the specified weight
  • A wall mark or target set at the specified height
  • One barbell (women’s 15 kg bar counts as 35# and men’s 20 kg bar counts as 45#)
  • Plates to load to the appropriate weights for your division

Movement Standards

Wall Balls Movement standards are the same as for the 2014 CrossFit Open. The medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target. The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall, it is a no rep. If the ball hits the ground, it must come to a complete stop before you pick it up (you cannot catch it on the bounce). You must begin the workout in a fully upright, motionless position, with the medicine ball on the ground (no jumping the gun).

Ground to Shoulder Movement standards are the same as for the 2014 CrossFit Open. The barbell begins on the ground. Touch-and-go is permitted, but no bouncing. A muscle clean, power clean, squat clean, or split clean may be used, as long as the barbell comes up to and in contact with the shoulders, with hips and knees fully extended, feet in line, and elbows in front of the bar. You are allowed a single barbell preloaded with the beginning weight. As you progress through the workout, you must add/remove plates without assistance from anyone else. If you advance beyond the first round, the weight will decrease back to your original starting weight on the first set of Ground to Shoulder.

For a printable PDF of the workout description, including a scorecard, click here.