604 Fall Throwdown
2022
Events
Event 1 - THE BAR STAR
Complete 5 rounds each for time, or AMRAP in 12 mins:
Alternate complete rounds of “DT”, building in weight each round.
Alternate complete rounds of “DT”, building in weight each round.
12 Deadlifts
9 Hang power cleans
6 Shoulder to overhead
Rx:
R1: 115/75
R2: 135/90
R3: 155/105
R4: 185/125
R5: 205/145
Scaled:
R1: 75/55
R2: 95/65
R3: 115/75
R4: 135/85
R5: 155/95
**Teams will have 2 barbells so the resting athlete may change weights
Score: Time or time cap + reps completed
12 min heats – Heats of 6-8 (7 girls pairs in one heat will use every women’s barbell)
Event 2 - THE GYMNAST
Complete for time, or AMRAP in 20 mins:
One partner working at a time
One partner working at a time
Rx:
3 rounds of:
3 rounds of:
21 Box jump overs (24/20)
21 Hand release push-ups
21 Toes to bar
Then; 3 rounds of:
15 Box jump overs (30/24)
15 Handstand push-ups
15 Chest to bar pull-ups
Then; 3 rounds of:
9 Box jump overs (36/30)
9 6ft Handstand walk lengths (may complete 6’ or 12’ unbroken)
9/5 Ring muscle-ups
Scaled:
3 rounds of:
3 rounds of:
21 Box jump/step overs (20/16)
21 push-ups to 20” box
21 Hanging knee raises
Then; 3 rounds of:
15 Box jump/step overs (24/20)
15 Pike HSPU (off 24/20” box to ab-mat)
15 Ring Rows
Then; 3 rounds of:
Then; 3 rounds of:
9 Box jump/step overs (30/24)
9 partial wall walks
9 Pull-ups
Score: Time or time cap + reps completed
20 min heats – Max heats of 8 (4/side)
Event 3 - THE ENGINE
Event 3: The Engine
Complete 6 rounds (3 rounds each) for total burpees completed:
Complete 6 rounds (3 rounds each) for total burpees completed:
In 2:30 mins complete:
10 Axle bar front squat (Rx:135/95) (Scaled: 95/65)
40ft Partner sled push
40ft Partner sled push
50 Doubleunders (Scaled 75 singleunders)
40ft Partner sled push
AMRAP Burpees over the barbell
Score: Number of burpees completed
15 min heats – Max of 6 (3/side)
RESULTS
