2018 Live Event Workouts

Click HERE for a printable PDF of the live event workouts!  Good luck to all athletes and thank you for participating in the 2018 Crosstown Throwdown!

WOD #1: BEAST MODE

For time with a 10-minute time cap:

OPEN RX MEN & WOMEN

35-39 MEN

40s MEN

35-39 WOMEN

40s WOMEN

OPEN SCALED

TEENS

50s MEN & WOMEN

60+ MEN & WOMEN

21 Thrusters

7 Bar Muscle Ups

21 Power Snatches

7 Bar Muscle Ups

21 Overhead Squats

7 Bar Muscle Ups

21 Thrusters

7 Chest-to-Bar Pull-Ups

21 Power Snatches

7 Chest-to-Bar Pull-Ups

21 Overhead Squats

7 Chest-to-Bar Pull-Ups

21 Thrusters

11 Bar-Facing Burpees

21 Power Snatches

11 Bar-Facing Burpees

21 Front Squats

11 Bar-Facing Burpees

Open Rx: 135/95

35-39 Men: 115

40s Men: 115

35-39 Women: 85

40s Women: 85

Open Scaled & 50s: 95/65

Teens: TBD

60s: 75/55

Your score is the time it takes you to complete all reps OR the time cap plus 1 second for each rep not completed within the time cap.

WOD #2: ROW/DEADLIFT AMRAP

For maximum repetitions within a 4-minute time cap:

OPEN RX 35-39 & 40s OPEN SCALED

TEENS

50s 60s
20/15 Calorie Row

10 Deadlifts

20/15 Calorie Row

10 Deadlifts

15/10 Calorie Row

10 Deadlifts

15/10 Calorie Row

10 Deadlifts

15/10 Calorie Row

10 Deadlifts

185/125 185/125 135/95

TEENS: TBD

135/95 115/85

Your score is the total number of repetitions you complete within the time cap.  1 calorie = 1 rep.

WOD #3:  3RM G2OH

On a running clock, you will have 3 attempts to achieve a 3-rep-max ground-to-overhead.  For Round 1, you will begin with your barbell loaded to your opening weight.  You will then have 1 minute to perform 3 consecutive reps at this weight.  You will have 1 minute to load your next weight and rest and then 1 minute to perform 3 consecutive reps at this weight in Round 2.  You will have 1 minute to load your final weight and rest and then 1 minute to perform 3 consecutive reps at this weight in Round 3.

The 3 reps do not have to be “touch and go,” but they MUST BE CONSECUTIVE.  (If you miss any portion of a rep, you must start over at 1.)  You may not load or unload any weight from your barbell during the minute of work.  If you fail to make 3 successful consecutive reps in the first and/or second round, you may proceed to the next round, but you may not reduce the weight on your bar.  Your score is the heaviest 3-rep ground-to-overhead that you successfully complete.

0:00-1:00               Round 1 — Lift opening weight

1:00-2:00:              Load/rest

2:00-3:00:              Round 2 — Lift second weight

3:00-4:00:              Load/rest

4:00-5:00:              Round 3 — Lift final weight

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