THE EAGLE THROWDOWN 22'-23'

'' THE DEFIANT''

WOD 1 - RX 

FOR TIME

3 Rounds of:

• 15 Toes to rings 
• 5 Box jump overs (24/20'')

Straight into 3 Rounds of: 

• 10 Chest to bar pull ups 
• 10 Box jump overs (24/20'')

Straight into 3 Rounds of: 

• 5 Ring Muscle ups 
• 15 Box jump overs (24/20'')

TIME CAP FOR THIS WORKOUT = 12 MINUTES 

The score for this workout is time, or Rounds + Reps completed. 

NOTES: This WOD must either be judged by a Certified CF judge or by a certified CrossFit trainer (minimum CF-L1). If you do not have a judge you must record your workout ensuring the following: 

1. You, your equipment and the clock are on show all the way through the video and the recording is one continuous video with no editing at all. 
2. We recommend using an App like wetime or wodproof that has a clock on the screen all the way through.
3. You must introduce yourself (name) and the workout (Eagle Throwdown WOD 1 RX - THE DEFIANT).
4. You must take your camera and show the rig that you will be using, the rings you will be using and the box height with the height shown clearly using a tape measure. 

Any attempt to bend the rules or complete a non standard movement will incur a major penalty and you will be heavily penalised. If you are completing this workout by being judged in person, then you must retain your scoresheet as we will be randomly selecting athletes to prove their scores and will be requesting ALL top athlete scoresheets. Failure to have proof of your score will result in a DNF and you will score 0 for that event. 

Movement standards: 

Box jump overs.

• Athletes must start with both feet on the floor on one side of the box. The athlete must have a two footed jump and both feet have to touch the top of the box before the athlete goes feet to the floor on the opposite side of the box to complete their rep. No part of the body can touch the box apart from the feet. Athletes must jump up, but can step or jump down on the other side. 

Toes to rings:

• Athletes must start with feet off the floor and hands on the rings. A full rep begins with feet behind the vertical line in line with the rings and finishes when both feet touch the rings or pass through the rings. Gymnastics grips are allowed but deadlift straps are not. You are NOT allowed to tape the rings. 

Chest to bar pull ups: 

• The rep begins with both of the athlete's hands on the bar, arms straight, feet behind the vertical line of the rig behind the hands and finish when the athletes chest makes contact with the pull up bar. Strict, kipping and butterfly are allowed. Gymnastics grips are allowed. You are NOT allowed to tape the rig. 

Ring muscle ups:

• Athletes must start with feet off the floor and hands on the rings, arms straight. A full rep begins with feet behind the vertical line of the rings and finishes when the athlete has transitioned to the top of the rings with elbows locked out. Athletes must finish the rep above the rings before descending for their next rep, they cannot be falling away as they lock out. Feet must not pass above the horizontal line of the rings.

''DEFIANT''

WOD 1 - SCALED

FOR TIME

3 Rounds of:

• 10 Hanging knee raises 
• 5 Box overs (24/20'')

Straight into 3 Rounds of: 

• 10 KB Alternating Clean and STO (16/12)
• 10 Box overs (24/20'')

Straight into 3 Rounds of: 

• 10 KB Russian swings (16/12)
• 15 Box overs (24/20'')

TIME CAP FOR THIS WORKOUT = 12 MINUTES

The score for this workout is time, or Rounds + Reps completed.

NOTES: This WOD must either be judged by a Certified CF judge or by a certified CrossFit trainer (minimum CF-L1). If you do not have a judge you must record your workout ensuring the following: 

1. You, your equipment and the clock are on show all the way through the video and the recording is one continuous video with no editing at all. 
2. You must introduce yourself (name) and the workout (Eagle Throwdown WOD 1 SCALED - DEFIANT).
3. You must take your camera and show the rig that you will be using, the KB you will be using showing the weight clearly and the box height with the height shown clearly using a tape measure. 

Any attempt to bend the rules or complete a non standard movement will incur a major penalty and you will be heavily penalised. If you are completing this workout by being judged in person, then you must retain your scoresheet as we will be randomly selecting athletes to prove their scores and will be requesting ALL top athlete scoresheets. Failure to have proof of your score will result in a DNF and you will score 0 for that event. 

Movement standards:

Box overs: 

• Athletes start on one side of the box with both feet on the floor. The athlete can then jump OR step onto the box. Both feet must touch the top of the box and then the athlete can jump or step down onto the floor on the opposite side of the box. No part of the body can touch the box except for the feet. The rep starts with feet on the floor one side and finishes with both feet on the floor on the opposite side of the box. 

Hanging knee raises: 

• The rep begins with both of the athlete's hands on the bar, feet behind the vertical line of the rig behind the hands and finishes when the athletes knees raise higher than the horizontal line of the hip (knees higher than hip crease). 

KB clean and STO:

• The KB must go from the floor to the shoulder, making contact with the shoulder and then go from shoulder to overhead. The clean can be any style (muscle, power, squat) and the STO can be any shoulder to overhead (Strict press, push press, push jerk). Athletes must alternate hands every rep. The rep starts with the KB on the floor and finishes with the entire body stood tall and elbow locked out with the KB directly overhead and with the arm in line with or behind the ears. 

KB Russian swings:

• The rep starts from the swing position with the KB between the athlete's legs and finishes with elbows locked out and the KB higher than the athlete's shoulders. The entire body must be locked out with arms straight and KB above shoulder height for the rep to count. 

'' CANNONBALL OUT ''

WOD 2 PART A - SCALED AND RX (all categories)

FOR TIME: 

• 1000m Row on C2 Rower (1k Row)

NOTES: This WOD must either be judged by a Certified CF judge or by a certified CrossFit trainer (minimum CF-L1). If you do not have a judge you must record your workout ensuring the following: 

1. You, your equipment and the clock are on show all the way through the video and the recording is one continuous video with no editing at all. 
2. We recommend using an App like wetime or wodproof that has a clock on the screen all the way through.
3. You must introduce yourself (name) and the workout (Eagle Throwdown WOD 2 part A and B- CannonbALL OUT and RAZE IT UP).
4. You must take your camera and show the rower that you're using and that you have set it to a single distance workout of 1000m. 
5. You must also show the barbell that you will be using in Part B (20kg for males, 15kg for females) and the plates, showing each weight individually. Plates allowed are 25kg, 20kg, 15kg, 10kg, 5kg, 2.5kg and 1.25kg.
6. You can get set on the rower with feet strapped in but cannot touch the handle until the clock starts.

Any attempt to bend the rules or complete a non standard movement or use no standard equipment will incur a major penalty and you will be heavily penalised. If you are completing this workout by being judged in person, then you must retain your scoresheet as we will be randomly selecting athletes to prove their scores and will be requesting ALL top athlete scoresheets. Failure to have proof of your score will result in a DNF and you will score 0 for that event. A concept 2 rower must be used for this workout.

Movement standards:

The athlete must complete Part A and Part B of workout 2 on a rolling clock, so before you start you must begin a 20 minute up timer. At the beginning of the workout the athlete must start sat on the rower, feet strapped in with the handle in the cradle (clip that holds the handle). After the clock starts the athlete may take the handle and complete their 1000m row. The score you will log is the score shown on the rower screen, as it will stop when you get to 0m. The athlete will then rest until 08:00 when Part B will begin. 

''RAZE IT UP''

WOD 2 PART B - RX and SCALED (all categories)

NOTE: This workout begins after WOD 2 Part A, when the clock hits 08:00. 

For max weight in a 12 Minute window athletes must find the following for max weight (Kilograms):

• 1rm Overhead squat (from the floor)
• 3rm Deadlift

The score for this workout is the weight for both lifts combined (example: 50kg OH squat + 130kg 3rm deadlift = 180kg score).

NOTES: This WOD must either be judged by a Certified CF judge or by a certified CrossFit trainer (minimum CF-L1). If you do not have a judge you must record your workout ensuring the following: 

1. You, your equipment and the clock are on show all the way through the video and the recording is one continuous video with no editing at all.
2. We recommend using an App like wetime or wodproof that has a clock on the screen all the way through.
3. Your video must be a continuous recording which includes Part A and Part B of WOD 2, therefore you do not need to introduce yourself at the start of PART B.
4. Athletes can load the barbell once the row in PART A is complete, but not before. 
5. Athletes must load their own barbell.

Any attempt to bend the rules or complete a non standard movement or use non standard equipment will incur a major penalty and you will be heavily penalised. If you are completing this workout by being judged in person, then you must retain your scoresheet as we will be randomly selecting athletes to prove their scores and will be requesting ALL top athlete scoresheets. Failure to have proof of your score will result in a DNF and you will score 0 for that event.

NOTE: Barbells must be 20kg for males, 15kg for females and the plates allowed for this workout are 25kg, 20kg, 15kg, 10kg, 5kg, 2.5kg and 1.25kg. The athlete must load their own barbell. The athlete can NOT load the barbell until after their row, but CAN load it before the 08:00 mark. You may only use one barbell for this event.

Movement standards:

Overhead squat (from the floor).

• For both the overhead squat and the deadlift, barbell clips must be used. The rep is counted when the athlete takes the bar from the floor, into a full depth overhead squat with hip crease below knees and locks out with hips and knees at full extension with the bar still overhead. A full snatch with a squat below parallel WILL count. If the athlete does not squat snatch the bar for their overhead squat, they must take the bar from the ground to over head and then start with body at full extension, descend until hip crease is below parallel and then stand all the way up with hips and knees locked out to complete their rep. The bar can NOT be taken from a rack, it must go from the floor. The athlete can NOT power snatch, catch above parallel and stop and then descend below parallel to finish their overhead squat. 

3rm Deadlift

• To begin the first rep the bar must be taken from the floor to full extension, with athletes knees and hips locked out and shoulders behind the bar to finish the rep. After the first rep the athlete must go touch and go off the floor and then back to the hip to complete the next rep and same again for the third. Sumo deadlifts are NOT allowed, conventional only with hands outside of the legs. The bar can be dropped at the hip after the final rep if the athlete wishes as long as the rep is complete. Deadlift straps and deadlift suits are NOT allowed. Taping the bar is NOT allowed. Gymnastics grips, chalk and knee sleeves CAN be used as well as belts up to a maximum width of 5 inches or 13cm. 

''ADAPT AND OVERCOME''

WOD 3 - RX AND SCALED (all categories)

EVERY 4 MINUTES x 3 Rounds of: 

• 12 Thrusters 
• 9 Hang power cleans
• 6 Deadlifts
• Max Burpees over the bar to 3:00 

The score for this workout is total burpees completed (example: 11 in round one, 9 in round two, 7 in round 3 = 27 reps score). You can either set 3 x 4 minute intervals for this or an up timer working 0:00-3:00 , 4:00-7:00 and 08:00-11:00 on the clock. 

Barbell weights: 

• Open RX (60/40kg)
• Masters RX (50/32.5kg)
• Open and Masters Scaled (40/25kg)

NOTES: This WOD must either be judged by a Certified CF judge or by a certified CrossFit trainer (minimum CF-L1). If you do not have a judge you must record your workout ensuring the following: 

1. You, your equipment and the clock are on show all the way through the video and the recording is one continuous video with no editing at all. 
2. We recommend using an App like Wetime or Wodproof that has a clock on the screen all the way through.
3. You must introduce yourself (name) and the workout (Eagle Throwdown WOD 3 - ADAPT AND OVERCOME).
4. You must take your camera and show the barbell that you're using (20kg male, 15kg female) and the plates being used. Barbell clips must be used. Only normal olympic/ bumper size plates are allowed.

Any attempt to bend the rules, complete a non standard movement or use non standard equipment will incur a major penalty and you will be heavily penalised. If you are completing this workout by being judged in person, then you must retain your scoresheet as we will be randomly selecting athletes to prove their scores and will be requesting ALL top athlete scoresheets. Failure to have proof of your score will result in a DNF and you will score 0 for that event.

Movement standards: 

Deadlift.

• To begin the first rep the bar must be taken from the floor to the hip, with athletes knees and hips locked out and shoulders behind the bar to finish the rep. The movement starts at the floor and finishes with the athlete fully locked out with shoulders behind the bar.

Hang power cleans.

• The rep starts with the athlete stood at full extension and the bar at the hip. The athlete can then descend to anywhere above the knees with the bar, finish and catch with the hips above the parallel line with the knees and with elbows in front of the bar. The rep finishes with the bar in the front rack position, elbows in front of the bar and body at full extension (knees and hips locked out. Hang power cleans are the only acceptable movement, low hang (below the knee), hang squat (full squat on the catch) etc are not allowed. Power cleans from the floor are not permitted, the bar must go from the hang. 

Thrusters. 

• The rep can start with a squat clean from the floor OR from full extension with bar in the front rack position. The athlete must then hit full depth with hip crease below knees (parallel)  and then finish with hips, elbows and knees locked out and barbell overhead with arms next to or behind the ears. 

Burpees over the bar. 

• The athlete starts side on to the bar and will go chest and thighs to the floor. The athlete will then hop up and over the bar (RX must jump with two feet, scaled can step or jump over) to finish the rep with two feet on the other side of the bar. Full extension and a jump and clap are NOT required for this movement before travelling over the bar.