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