Throwdown Hub - Competition Management & Calendar

#	Team Name	Pts	Workout 1 Males Rx			Workout 2 Male Rx			Workout 3 Male			Workout 4
#	Team Name	Pts	Pts	#	Reps	Pts	#	Weight (kg)	Pts	#	Time	Pts	#	Reps

Workout 1 Females

Score: Reps 9 minute time cap

3x 3' AMRAP

0-3:

30 Synchro Box Jump Overs (2)

20 Synchro Down Ups (2)

Max Synchro Toes to Bar

3-6:

30 Synchro Box Jump Overs (2)

20 Synchro Down Ups (2)

Max Synchro Pull Ups (2)

6-9:

30 Synchro Box Jump Overs (2)

20 Synchro Down Ups (2)

Max Chest to Bar (1)

------------------------------
Scaled:

3x 3' AMRAP

0-3:

30 Synchro Box Overs (2)

15 Synchro Down Ups (2)

Max Synchro Hanging Leg Raise (2)

3-6:

30 Synchro Box Overs (2)

15 Synchro Down Ups (2)

Max Synchro Weighted Abmat SitUp (2)

6-9:

30 Synchro Box Overs (2)

15 Synchro Down Ups (2)

Max Single Arm Devil Press (1)

Workout 1 Males Rx

Score: Reps 9 minute time cap

3x 3' AMRAP

0-3:

30 Synchro Box Jump Overs (2)

20 Synchro Down Ups (2)

Max Synchro Toes to Bar

3-6:

30 Synchro Box Jump Overs (2)

20 Synchro Down Ups (2)

Max Synchro Pull Ups (2)

6-9:

30 Synchro Box Jump Overs (2)

20 Synchro Down Ups (2)

Max Chest to Bar (1)

Workout 2 Female

Score: Weight (kg) 15 minute time cap

Rx:

0-9:

0-3:

5 Overhead Squats

3-6:

3 Hang Snatch

6-9:

1 Snatch

* Each athlete needs to complete one of the lifts in the allocated 3 minute window
** Score is total weight lifted
-----------------------

Scaled:

Rx:

0-9:

0-3:

5 Front Squats

3-6:

3 Hang Cleans

6-9:

1 Clean
* Each athlete needs to complete one of the lifts in the allocated 3 minute window
** Score is total weight lifted

Workout 3 Females

Score: Time 6 minute time cap

Rx:

90 Double Unders OR 180 Skips

21 Synchro DB|BB Thruster (2x 15)(30)

90 Double Unders OR 180 Skips

15 Synchro DB|BB Thruster (2x 15)(30)

90 Double Unders OR 180 Skips

9 Synchro DB|BB Thruster (2x 15)(30)

Scaled:

Rx:

180 Skips

21 Synchro DB|BB Thruster (2x 10)(20)

180 Skips

15 Synchro DB|BB Thruster (2x 10)(20)

180 Skips

9 Synchro DB|BB Thruster (2x 10)(20)

Workout 2 Male Rx

Score: Weight (kg) 15 minute time cap

Rx:

0-9:

0-3:

5 Overhead Squats

3-6:

3 Hang Snatch

6-9:

1 Snatch

* Each athlete needs to complete one of the lifts in the allocated 3 minute window
** Score is total weight lifted

Workout 3 Male

Score: Time 6 minute time cap

90 Double Unders or 180 Skips

21 Synchro DB|BB Thruster (2x 22.5)(42.5)

90 Double Unders or 180 Skips

15 Synchro DB|BB Thruster (2x 22.5)(42.5)

90 Double Unders or 180 Skips

9 Synchro DB|BB Thruster (2x 22.5)(42.5)

Workout 4

Score: Reps 12 minute time cap

For time:

12' Cap

1500/1200 m Ski

1500/1200 m Row

Max Cal Echo Bike in remaining time

* Workout starts with Athlete 1 on the ski erg, once athlete 1 finished 500/400 m on the ski, they move on to the row and athlete 2 can get on the ski.

** Athletes need to finish 500/400 m on the ski/row before moving on to the next erg.
*** Once the 1500/1200 m is done on the ski/row, all athletes can rotate on the Echo Bike

#	Team Name	Pts	Workout 1 Females			Workout 2 Female			Workout 3 Females			Workout 4
#	Team Name	Pts	Pts	#	Reps	Pts	#	Weight (kg)	Pts	#	Time	Pts	#	Reps

Workout 1 Females

Score: Reps 9 minute time cap

3x 3' AMRAP

0-3:

30 Synchro Box Jump Overs (2)

20 Synchro Down Ups (2)

Max Synchro Toes to Bar

3-6:

30 Synchro Box Jump Overs (2)

20 Synchro Down Ups (2)

Max Synchro Pull Ups (2)

6-9:

30 Synchro Box Jump Overs (2)

20 Synchro Down Ups (2)

Max Chest to Bar (1)

------------------------------
Scaled:

3x 3' AMRAP

0-3:

30 Synchro Box Overs (2)

15 Synchro Down Ups (2)

Max Synchro Hanging Leg Raise (2)

3-6:

30 Synchro Box Overs (2)

15 Synchro Down Ups (2)

Max Synchro Weighted Abmat SitUp (2)

6-9:

30 Synchro Box Overs (2)

15 Synchro Down Ups (2)

Max Single Arm Devil Press (1)

Workout 1 Males Rx

Score: Reps 9 minute time cap

3x 3' AMRAP

0-3:

30 Synchro Box Jump Overs (2)

20 Synchro Down Ups (2)

Max Synchro Toes to Bar

3-6:

30 Synchro Box Jump Overs (2)

20 Synchro Down Ups (2)

Max Synchro Pull Ups (2)

6-9:

30 Synchro Box Jump Overs (2)

20 Synchro Down Ups (2)

Max Chest to Bar (1)

Workout 2 Female

Score: Weight (kg) 15 minute time cap

Rx:

0-9:

0-3:

5 Overhead Squats

3-6:

3 Hang Snatch

6-9:

1 Snatch

* Each athlete needs to complete one of the lifts in the allocated 3 minute window
** Score is total weight lifted
-----------------------

Scaled:

Rx:

0-9:

0-3:

5 Front Squats

3-6:

3 Hang Cleans

6-9:

1 Clean
* Each athlete needs to complete one of the lifts in the allocated 3 minute window
** Score is total weight lifted

Workout 3 Females

Score: Time 6 minute time cap

Rx:

90 Double Unders OR 180 Skips

21 Synchro DB|BB Thruster (2x 15)(30)

90 Double Unders OR 180 Skips

15 Synchro DB|BB Thruster (2x 15)(30)

90 Double Unders OR 180 Skips

9 Synchro DB|BB Thruster (2x 15)(30)

Scaled:

Rx:

180 Skips

21 Synchro DB|BB Thruster (2x 10)(20)

180 Skips

15 Synchro DB|BB Thruster (2x 10)(20)

180 Skips

9 Synchro DB|BB Thruster (2x 10)(20)

Workout 2 Male Rx

Score: Weight (kg) 15 minute time cap

Rx:

0-9:

0-3:

5 Overhead Squats

3-6:

3 Hang Snatch

6-9:

1 Snatch

* Each athlete needs to complete one of the lifts in the allocated 3 minute window
** Score is total weight lifted

Workout 3 Male

Score: Time 6 minute time cap

90 Double Unders or 180 Skips

21 Synchro DB|BB Thruster (2x 22.5)(42.5)

90 Double Unders or 180 Skips

15 Synchro DB|BB Thruster (2x 22.5)(42.5)

90 Double Unders or 180 Skips

9 Synchro DB|BB Thruster (2x 22.5)(42.5)

Workout 4

Score: Reps 12 minute time cap

For time:

12' Cap

1500/1200 m Ski

1500/1200 m Row

Max Cal Echo Bike in remaining time

* Workout starts with Athlete 1 on the ski erg, once athlete 1 finished 500/400 m on the ski, they move on to the row and athlete 2 can get on the ski.

** Athletes need to finish 500/400 m on the ski/row before moving on to the next erg.
*** Once the 1500/1200 m is done on the ski/row, all athletes can rotate on the Echo Bike

#	Team Name	Pts	Workout 1 Females			Workout 2 Female			Workout 3 Females			Workout 4
#	Team Name	Pts	Pts	#	Reps	Pts	#	Weight (kg)	Pts	#	Time	Pts	#	Reps

Workout 1 Females

Score: Reps 9 minute time cap

3x 3' AMRAP

0-3:

30 Synchro Box Jump Overs (2)

20 Synchro Down Ups (2)

Max Synchro Toes to Bar

3-6:

30 Synchro Box Jump Overs (2)

20 Synchro Down Ups (2)

Max Synchro Pull Ups (2)

6-9:

30 Synchro Box Jump Overs (2)

20 Synchro Down Ups (2)

Max Chest to Bar (1)

------------------------------
Scaled:

3x 3' AMRAP

0-3:

30 Synchro Box Overs (2)

15 Synchro Down Ups (2)

Max Synchro Hanging Leg Raise (2)

3-6:

30 Synchro Box Overs (2)

15 Synchro Down Ups (2)

Max Synchro Weighted Abmat SitUp (2)

6-9:

30 Synchro Box Overs (2)

15 Synchro Down Ups (2)

Max Single Arm Devil Press (1)

Workout 1 Males Rx

Score: Reps 9 minute time cap

3x 3' AMRAP

0-3:

30 Synchro Box Jump Overs (2)

20 Synchro Down Ups (2)

Max Synchro Toes to Bar

3-6:

30 Synchro Box Jump Overs (2)

20 Synchro Down Ups (2)

Max Synchro Pull Ups (2)

6-9:

30 Synchro Box Jump Overs (2)

20 Synchro Down Ups (2)

Max Chest to Bar (1)

Workout 2 Female

Score: Weight (kg) 15 minute time cap

Rx:

0-9:

0-3:

5 Overhead Squats

3-6:

3 Hang Snatch

6-9:

1 Snatch

* Each athlete needs to complete one of the lifts in the allocated 3 minute window
** Score is total weight lifted
-----------------------

Scaled:

Rx:

0-9:

0-3:

5 Front Squats

3-6:

3 Hang Cleans

6-9:

1 Clean
* Each athlete needs to complete one of the lifts in the allocated 3 minute window
** Score is total weight lifted

Workout 3 Females

Score: Time 6 minute time cap

Rx:

90 Double Unders OR 180 Skips

21 Synchro DB|BB Thruster (2x 15)(30)

90 Double Unders OR 180 Skips

15 Synchro DB|BB Thruster (2x 15)(30)

90 Double Unders OR 180 Skips

9 Synchro DB|BB Thruster (2x 15)(30)

Scaled:

Rx:

180 Skips

21 Synchro DB|BB Thruster (2x 10)(20)

180 Skips

15 Synchro DB|BB Thruster (2x 10)(20)

180 Skips

9 Synchro DB|BB Thruster (2x 10)(20)

Workout 2 Male Rx

Score: Weight (kg) 15 minute time cap

Rx:

0-9:

0-3:

5 Overhead Squats

3-6:

3 Hang Snatch

6-9:

1 Snatch

* Each athlete needs to complete one of the lifts in the allocated 3 minute window
** Score is total weight lifted

Workout 3 Male

Score: Time 6 minute time cap

90 Double Unders or 180 Skips

21 Synchro DB|BB Thruster (2x 22.5)(42.5)

90 Double Unders or 180 Skips

15 Synchro DB|BB Thruster (2x 22.5)(42.5)

90 Double Unders or 180 Skips

9 Synchro DB|BB Thruster (2x 22.5)(42.5)

Workout 4

Score: Reps 12 minute time cap

For time:

12' Cap

1500/1200 m Ski

1500/1200 m Row

Max Cal Echo Bike in remaining time

* Workout starts with Athlete 1 on the ski erg, once athlete 1 finished 500/400 m on the ski, they move on to the row and athlete 2 can get on the ski.

** Athletes need to finish 500/400 m on the ski/row before moving on to the next erg.
*** Once the 1500/1200 m is done on the ski/row, all athletes can rotate on the Echo Bike

732 CROSSFIT

732 x ASAC Throwdown Series