Electric City Throwdown

Onsite Competition for Teams

Event description

  • The Electric City Throwdown (ECTD) is the first CrossFit Competition in Great Falls.  It is going to be an outdoor, grass-root style competition consisting of 4 Workouts, and 1 final workout for the final 3 teams in the RX Division. There will be teams of 2 consisting of 1 Male and 1 Female.
  • All competitors will receive a T-Shirt and goodie bag.  All prizes will be given to the top 3 teams in each division.
  • There will be 2 divisions consisting of RX and Scaled
  • Movement standards for RX Athletes: Muscle-ups(Bar and Ring)-Double Unders-Chest to bar Pull-ups-Toes to Bar-Handstand Push-ups-Clean 205#+/115#+, Snatch 115#/85#-Other than that normal Open RX Standards should be doable and will be the standards.
  • Movement standards for Scaled Athletes: Pull-ups will be ring-rows-Double Unders will be Single Unders-Handstand Push-ups will be DB Push Press- Toes to Bar will be Abmat Sit-ups- Clean 115+/65+, Snatch 96/65#+
  • Athlete subsititutions are allowed but must be declared during the final registration the morning of September 22nd. 
  • Please make sure to bring all of your personal functional fitness items you regularly have during any workout. 
  • There is plenty of parking at the Centene Stadium which is hosting the ECTD.  
  • This event will be held at an outdoor facility, so please make sure to bring shade tents/umbrellas and plenty of sun screen.

Scoring: For Weight: Heavier is Better | Tiebreaker: Time of heaviest successful Clean

For Time with a 5 Minute Time Cap

30 Double Unders before each clean

Clean Weights

M-205-225-245-265-285-305

W-115-125-145-165-185-205

Notes- 

Your score will be the heaviest weight you seccessfully cleaned with the tie breaker being the time you finished the clean.

Scoring: For Weight: Heavier is Better | Tiebreaker: Time of heaviest completed clean

For Time with a 5 Minute Time Cap

30 Double Unders before each clean

Clean Weights

M-205-225-245-265-285-305

W-115-125-145-165-185-205

Notes- 

Your score will be the heaviest weight you seccessfully cleaned with the tie breaker being the time you finished the clean.

Scoring: For Weight: Heavier is Better | Tiebreaker: Time of heaviest successful clean

For Time with a 5 Minute Time Cap

50 Singles before each clean

Clean Weights:

M- 115-135-155-175-195-205

F- 65-85-105-125-135-145

Notes-

Your score will be the heaviest weight you successsfully cleaned with the tie breaker being the time you finished the clean.

Scoring: For Weight: Heavier is Better | Tiebreaker: Time of heaviest successful clean

For Time with a 5 Minute Time Cap

50 Singles before each clean

Clean Weights:

M- 115-135-155-175-195-205

F- 65-85-105-125-135-145

Notes-

Your score will be the heaviest weight you successsfully cleaned with the tie breaker being the time you finished the clean.

Scoring: For Time: Fastest is Better | Time Cap: 20

20 Min Cap

20 Wall Balls Each 20/14# to a 10'/9' target

20 Syncronized Toes to Bar

20 Wall Balls Each

20 Syncronized Alternating DB Snatches (Total) 50/35#

20 Wall Balls Each

20 Syncronized Burpees over Dumbbell

20 Wall Balls Each

20 Syncronized Burpees over Dumbbell

20 Wall Balls Each

20 Syncronized Alternating DB Snatches (total)

20 Wall Balls Each

20 Syncronized Toes to Bar

20 Wall Balls Each

Syncronized Standards

Toes to Bar- Toes must hit the bar at the same time

DB Snatches- DB must be locked out over head at the same time

Burpees- Both athletes must be completely on the floor at the same time

Scoring: For Time: Fastest is Better

20 Min Cap

20 Wall Balls Each 14/10# to a 10'/9' target

20 Syncronized Sit-ups

20 Wall Balls Each

20 Syncronized Alternating DB Snatches (Total) 35/20#

20 Wall Balls Each

20 Syncronized Burpees over Dumbbell

20 Wall Balls Each

20 Syncronized Burpees over Dumbbell

20 Wall Balls Each

20 Syncronized Alternating DB Snatches (total)

20 Wall Balls Each

20 Syncronized Sit-ups

20 Wall Balls Each

Syncronized Standards

Sit-ups-Syncornized means both athletes are touching their toes at the top of the sit-up, at the same time

DB Snatches- DB must be locked out over head at the same time

Burpees- Both athletes must be completely on the floor at the same time

Scoring: For Time: Fastest is Better | Time Cap: 15 | Tiebreaker: Time First Athlete Completes Entire Workout

For Time with a 15 Minute Time Cap

21-15-9

Deadlift 225/155

Handstand Push-ups (Open Standards)

Cal Bike

RX Ladies will complete 15-12-9 Cals on bike-everything else will be the same

When 1 Partner finishes the outher will start

Score will be total time it took both athletes to finish entire workout.

Tie Breaker will be finish time for first Athlete

Scoring: For Time: Fastest is Better

For Time with a 15 Minute Time Cap

21-15-9

Deadlift 155/105

Hand Release Push-ups

Cal Bike

Scaled Men will complete 15-12-9 Cals on bike-everything else will be 21-15-9

Scaled Ladies will complete 12-9-6 Cals on bike-everything else will be 21-15-9

When 1 Partner finishes the other will start

Score will be total time it took both athletes to finish entire workout.

Tie Breaker will be the time it took first athlete to complete the WOD.

Scoring: For Time: Fastest is Better

With a 150/100# Sandbag 

10 Alternating Sandbag Over Shoulder

Run Warning Track of Baseball Field with Sandbag

10 Alternating Sandbag Over Shoulder

Run Warning Track of Baseball Field with Sandbag back to starting position

Scoring: For Time: Fastest is Better

With a 100/75# Sandbag 

10 Alternating Sandbag Over Shoulder

Run Warning Track of Baseball Field with Sandbag

10 Alternating Sandbag Over Shoulder

Run Warning Track of Baseball Field with Sandbag back to starting position

Scoring: For Time: Fastest is Better

This WOD is 2 part

Part 1-

10 Min AMRAP

8 Rounds 1:1

Men Complete- 10 Overhead Squats 135

5 Bar Muscle-ups

Ladies Complete- 8 Overhead Squats 95#

3 Bar Muscle-ups

Part 2

While 1 Partner is completing 1 round the other partner is rowing for max Calories.  Once all 8 rounds are completed you have the remaining time to both work on the rower for max calories.  

Both parts of this WOD will be scored seperately.

Scoring: For Repetitions: More is Better

Total Rowing Calories accumulated during final WOD