2017 FALL THROWDOWN

We are excited to announce a new edition to the CrossFit 604 in-house throwdown series! 2017 FALL THROWDOWN will be a contest just for CrossFit 604 members and for ALL levels of athletes. You can push yourself in a fun, friendly, competitive environment in the comfort of your own gym and with your own friends and community. We have created both a Competitive Division (which is suitable for those who meet the requirements set out below) and the Open Division (which is suitable for anyone), which means it’s an awesome way for all of our athletes who have never competed to unleash the beast!

Movement Standards

Here are the standard for “Open” and “Competitive” categories for the in-house throwdown.

Open Athletes:
Even if you do not meet all these standards, you will still be able to compete, you just may have scale some of the WOD’s to your level which we always encourage.

 

Male:
Snatch: 95
Clean and Jerk: 135
Deadlift: 225
Pull-up
Push-ups

 

Female:
Snatch: 65
Clean and Jerk: 95
Deadlift: 155
Jumping chest to bar pull-up
Push-ups to bench
Competitive:

These are the minimum requirements. Some workouts may include heavier and/or higher skill movements as they progress.

 

Male:
Snatch: 155 1RM
Clean and Jerk: 205 1RM
Deadlift: 315 1RM
Chest to bar pull-ups
Handstand push-ups

 

Female:
Snatch: 110 1RM
Clean and Jerk: 135 1RM
Deadlift: 200 1RM
Chest to bar pull-ups
Handstand push-ups

Event Details

Registration: Opens Thursday Sept 7th at 10am

When: Oct 1st 2017 – 9am start

Who: First 60 athletes to sign up (604 members only)

Categories: Competitor Male /Competitor Female / Open Male / Open Female

How Much: $20 to register and will include a free t-shirt

Volunteers

If you are not up for competing, but would like to help out, we will also need some judges and support staff for the event! As always our community comes together to make CrossFit 604 what it is and we appreciate any help you can offer. To volunteer for this event please email riley@crossfit604.com

If you have any questions please don’t hesitate to ask!

Event 1

Event 1: “Speed Snatch Ladder”

Complete the snatch ladder for time, or complete as many reps as possible in 10 minutes:
Competitive:
                  

  • 13 reps @ 95 / 65
  • 11 reps @ 115 / 85
  • 9 reps @ 135 / 95
  • 7 reps @ 155 / 105
  • 5 reps @ 175 / 120
  • 3 reps @ 195 / 135

Open:

  • 13 reps @ 65 / 45
  • 11 reps @ 80 / 55
  • 9 reps @ 95 / 65
  • 7 reps @ 115 / 75
  • 5 reps @ 125 / 85
  • 3 reps @ 135 / 95

For this workout, each athlete will have 2 barbells, one will be used for the first 3 weight jumps and the second for the last 3. Athletes will be responsible for changing their own plates for each bar (the second barbell will be pre-loaded to the 4th weight). Collars must be used, and clipped closed.
We will review all movement standards on Sunday morning, but any style of snatch is permitted (power, squat, split etc.), but it must be one continuous motion from ground to overhead.
There will be a “tie break time” taken at the completion of the first barbell. This tie breaker will only be used for any athletes that tie with the same number of reps at the end of 10 minutes. You must complete the sets of 13, 11, and 9 to get a tie break time.

Event 2

Event 2“Kettlebell ‘n Chill”

Complete for time:
Competitor:

  • 90 Double unders
  • 30 Double Kettlebell front squats
  • 30 Toes to bar
  • 60 Double unders
  • 20 Double Kettlebell shoulder to overhead
  • 20 Chest to bar pull-ups
  • 30 Double unders
  • 10 Double Kettlebell thrusters
  • 10 Ring muscle-ups
  • Men will use 2 x 24kg, Women: 2 x 16kg

 

Open:

  • 150 Single unders
  • 30 Double Kettlebell front squats
  • 30 Hanging knee raises
  • 100 Single unders
  • 20 Double Kettlebell shoulder to overhead
  • 20 Jumping Pull-ups (Men: C2B / Women: Chin over)
  • 50 Single unders
  • 10 Double Kettlebell thrusters
  • 10 Pull-ups
  • Men will use 2 x 12kg, Women: 2 x 8kg

This workout is a chipper completed for time. There will be a 15 minute time cap, uncompleted reps will be added to 15:00 for a final score.

Event 3

Event 3: “Pushing Dianne”

Complete for time:

Competitor:

  • 21 Deadlifts (225/155)
  • 21 Handstand push-ups
  • 100ft Sled push (200/160)
  • 15 Deadlifts
  • 15 Handstand push-ups
  • 100ft Sled push
  • 9 Deadlifts
  • 9 Handstand push-ups
  • 100ft Sled push

Open:

  • 21 Deadlifts (155/105)
  • 21 Push-ups (females to 20” box)
  • 100ft Sled push (135/90)
  • 15 Deadlifts
  • 15 Push-ups
  • 100ft Sled push
  • 9 Deadlifts
  • 9 Push-ups
  • 100ft Sled push

There is a 10 minute time cap on this workout. Uncompleted reps will be added to 10:00 for a final score. The sled push is worth 10 reps, 1 rep/10ft. Kipping handstand push-ups are allowed.