WORKOUT DESCRIPTION
2022 THROWDOWN

WOD 1:

Dirty Birds

10 min Time Cap

21-15-9 

Calorie Row

Squat clean (135/95) (95/55)

T2B/ Knees to 90

Max synchronized burpees until time runs out.
The score is the number of synchronized burpees.
A tie break is the time to finish 21-15-9

Row:

The workout begins with the Row. The monitor on the rower must be set to zero at the beginning of each row.  Athletes may have assistance resting the monitor.  The athlete must stay seated on the rower until the monitor reads 21 calories.  

Squat Clean - https://www.youtube.com/watch?v=Ty14ogq_Vok

The barbell begins on the ground.  Touch and go is permitted.  No bouncing or dropping and catching the barbell on the rebound. Once dropped, the barbell must settle on the ground before the athlete begins the next rep.

The athlete must pass through a full squat with hips below the knees.  Receiving the barbell at the bottom of the squat is not required; a power clean or split clean followed by a front squat will be permitted, but a deadlift followed by a hang clean is not allowed. 

The Rep is credited when the athlete's hips and knees are fully extended, and the bar is resting on the shoulders with the elbows in front of the bar.

Toes to bar - https://www.youtube.com/watch?v=6dHvTlsMvNY

In the toes-to-bar, at the start of each rep, the arms must be fully extended and the heels must be brought back behind the bar.  Athletes may wrap tape around the pull-up bar or wear hand protection (grips or gloves, etc.). Overhand, underhand, or mixed grip are all permitted. 

The rep is credited when both feet come into contact with the bar at the same time, between the hands. Any part of the feet may make contact with the bar.

Knees to 90

In the hanging position the arms and hips must be fully extended at the bottom with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body first before pulling the knees up to 90.  An overhand, underhand, or split grip are all permitted. 

At the top of the repetition, the athlete must raise the knee above the height of the hips.  Athletes may wrap the tape around the pull-up bar OR wear hand protection (gymnastics-style grips, gloves, etc.). 

Synchronized Burpee - https://www.youtube.com/watch?v=auBLPXO8Fww


Starting from a stand

Both athletes’ chests and thighs touch the ground at the bottom.

You must jump and clap your hands together in synchronicity at the top of the jump.  

Standards are from the CrossFit.com website and the CrossFit Open website.  In the case of conflict please provide video evidence to the Head Judge.  If you are unclear on a standard you may ask questions Saturday Morning.  The final decision on all conflicts will be at the discretion of the Head Judge.    

WOD 2:

The 100's

For Time-14 Min Cap

100 Wall balls (20/14)

100 Box Jumps/Step ups

100 Double Unders/Single Unders

100 Pull-ups/Ring Rows

Tie break time is the completion of 100 Double Unders

The Wall Ball https://www.youtube.com/watch?v=EqjGKsiIMCE

In the wall-ball shot, the medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target.

The rep is credited when the center of the ball hits the target at or above the specified target height.  If the ball hits low or does not hit the wall, it is a "no rep."  If the ball drops to the ground from the top, it cannot be caught off the bounce to begin the next rep.  If the ball hits the floor the ball needs to settle on the ground before being picked up for the next rep.  

You can catch the ball from your partner and continue the accumulation of reps without the ball hitting the ground. 

Rx - Box Jumps - https://www.youtube.com/watch?v=NBY9-kTuHEk

Every rep must begin with both feet on the floor. The rep finishes with the hips and knees fully extended on top of the box.

To reset, you may jump or step down as long as both feet start on the ground before the next rep begins.

Box step-up - https://www.youtube.com/watch?v=5qjqDHOUh-A

Start with both feet on the ground.  Only the feet may make contact with the box at all times.  Using hands to push into the legs during the step-up is not allowed.  

The rep is credited when both feet are on top of the box; and hips and knees are fully extended.  

 

Double Unders - https://www.youtube.com/watch?v=82jNjDS19lg

• The rope passes under the feet twice for each jump.

• The rope must spin forward for the rep to count.

• Only successful jumps are counted, not attempts.

Single Underhttps://www.youtube.com/watch?v=hCuXYrTOMxI

For scaled divisions, the rope passes under the feet once for each jump. 

The rope must spin forward for the rep to count.

Only successful jumps are counted, not attempts.

 

Pull-Up

You can use any of the acceptable standards below:
 

Strict - https://www.youtube.com/watch?v=HRV5YKKaeVw

Kipping - https://www.youtube.com/watch?v=lzRo-4pq_AY

Butterfly - https://www.youtube.com/watch?v=OenVG15QMj8


Dead hang, kipping or butterfly pull-ups are allowed as long as all the requirements are met.
The arms must be fully extended at the bottom, with the feet off the ground.
Overhand, underhand, or mixed grip are all permitted.
At the top, the chin must break the horizontal plane of the bar. 

Athletes may wrap the tape around the pull-up bar OR wear hand protection (gymnastics-style grips, gloves, etc.).
 

Ring Rows https://www.youtube.com/watch?v=sEAOZc77wk8

Starting position for the rings rows is creating a 45-degree angle between yourself and the floor with your elbows fulling extended. From this position keeping your midline locked in pull yourself up so your rings hit your armpits.

Rep is completed when you return to the start position. 

Standards are from the CrossFit.com website and the CrossFit Open website.  In the case of conflict please provide video evidence to the Head Judge.  If you are unclear on a standard you may ask questions Saturday Morning.  The final decision on all conflicts will be at the discretion of the Head Judge.    

WOD 3:

DT Complex

1 Rep Max-10 Min Cap

1 Deadlift

1 Hang Clean (Power or squat)

1 Jerk

Deadlift

The barbell starts on the ground. Collars must be placed outside the plates.

• The athlete’s hands must be outside the knees. Sumo deadlifts are not allowed.

• The rep is credited when the athlete’s hips and knees reach full extension and the athlete’s head and shoulders are behind the bar.

 

Hang clean

The hang clean begins when the bar is lowered from the rack position.
• The bar may not pass below the knee.

• Hang power cleans, hang squat cleans, and hang split cleans are permitted.
• If the knee touches the floor during the attempt, the rep will not count.
• The rep is credited when the athlete’s hips and knees reach full extension and the bar is supported in the front-rack position.

 

Jerk

• Following the hang clean, the barbell must be in contact with the shoulders to begin the jerk.

• A press, push press, push jerk, or split jerk are all permitted as long as the required finish position is achieved.

• The rep is credited when: - The barbell is locked out overhead, and arms, hips, and legs are extended. - The bar is over or slightly behind the center of the athlete’s body, with feet in line.

• If the athlete fails the jerk and brings the barbell back to the front rack, the athlete may NOT reattempt the jerk.

Standards are from the CrossFit.com website and the CrossFit Open website.  In the case of conflict please provide video evidence to the Head Judge.  If you are unclear on a standard you may ask questions Saturday Morning.  The final decision on all conflicts will be at the discretion of the Head Judge.