
11YR THROWDOWN
Events
Event 1 “Assaulting & 24’s”
A) Complete for time:
- 200/150 Cal Bike
B) 3 Rounds for Time
- 24 Pull Ups
- 24 DB Power Cleans
- 24 T2B
- 24 DB Mixed OH W Lunges (OH, SC)
- 24 HSPU
*20 min Cap
//Fitness – Pull Ups, K2ML or T2B, DB (35, 20), HRPU or HSPU with AbMat
//Performance – C2B, T2B, DB (50,35), HSPU
- 1 Athlete works on completing A, 1 Athlete works on completing B, both are for time and separate scores
- Athletes can switch at their discretion
- 2 Scores:
- A) Time on Cal Bike
- B) Time on 3RFT
Event 2 // “Two Girls and a Bar & “R Rated Relay Race”
A) “Two Girls and a Bar”
15 min AMRAP
- 150 Wallballs “Heavy Karen”
- 60 Power Snatched “Double Isabel”
- 30 Bar Muscle-ups
-
- *Athletes are to attack the workout in “I go, you go” style
- rest till minute 20
// Fitness: WB (20, 14) Snatch (95, 65)
// Performance Rx: WB (30, 20) Snatch (135, 95),
B) “R Rated Relay Race” People Choice
Complete for time
- 6-5-4-3-2-1
- Rope Climbs
- 200 meter Row
// Fitness: Rope Climb with feet on Box, or Double the Singles
// Performance Rope Climbs, Double-Unders
-
- Relay race, 1 person does the set of 6 plus row, then the next does 5 and row, and so on…etc.
- 2 Scores for Event 2
- A) Total Reps
- B) Total Time for Relay
Event 3 “Bring the Heat & Lifting the House”
A) Complete for time:
- 21-15-9
- Synchro Thrusters
- Synchro lateral Burpees over the bar
*10 min cap
B) @ minute 10:00-20:00
- Find a 1 RM Max Hang Clean
// Fitness: (75, 55)
// Performance Rx: (95, 65)
-
- 2 Scores for Event 3
- A) Time on 21-15-8
- B) Combined total weight/load
- 2 Scores for Event 3