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
