CrossFit Lowlands Throwdown 2019

Onsite Competition for Individuals and teams

Event description

The Lowlands Throwdown is open for everyone and consists of an online qualifier and a final on-site event in the Netherlands.

The Qualifier will be held at participating gyms throughout the world. It consists of three workouts all to be completed in their designated order on one day. You have from Thursday 11 April to monday the 15 April 2019 to do the workouts and to submit your score. Spliting the workouts over multiple days or changing the order is not allowed.

After the qualifier we will invite the best of five categories (elite, masters 35-39, masters 40+, teenagers 16-17 and teams) to the finals for a grueling test of their fitness. The finals will be held at Omnisport Apeldoorn in the Netherlands from 31st of May to the 2nd of June 2019. The top athletes in the men and womens elite category and the top team win a spot for the 2019 Games.

There will be a Scaled and as prescribed (Rx’d) version of every workout. But in order to qualify dor the finals all qualifier workouts must be perfomed Rx’d.

Scoring: For Time: Fastest is Better | Time Cap: 8

For time:

1600m Run

Time cap: 8:00 min

Scoring: For Time: Fastest is Better | Time Cap: 5

9-6 and 3 reps for time:

  • Sprint
  • Sandbag cleans

Time cap: 5:00 min

WEIGHTS & REPETITIONS

Division Sandbag (kg) Reps
Elite 70 / 45 Rx
Masters 35-39 70 / 45 Rx
Masters 40+ 70 / 45 6-4-2
Teens 70 / 45 4-3-2

 

Scoring: For Time: Fastest is Better | Time Cap: 10

For time:

  • 1500m/1000m Concept 2 Bike
  • 10 Dumbbell snatches
  • 10 Burpee box jump overs
  • 10 Dumbbell snatches
  • 10 Burpee box jump overs
  • 10 Dumbbell snatches
  • 10 Burpee box jump overs

Time cap: 10:00 min

WEIGHTS & MEASUREMENTS

Division Dumbbell (kg) Box (inches)
Elite 45 / 30 30 / 24
Masters 35-39 45 / 30 30 / 24
Masters 40+ 35 / 25 30 / 24
Teens 35 / 25 30 / 24

Scoring: For Time: Fastest is Better | Time Cap: 4

12-9 and 6 reps for time of:

  • Thrusters
  • Bar muscle-ups

Time cap: 4:00 min

Rest 2 minutes

Directly followed by 19.5

WEIGHTS & REPETITIONS

Division Thruster (kg) Reps
Elite 55 / 40 Rx
Masters 35-39 55 / 40 Rx
Masters 40+ 55 / 40 9-6-3
Teens 55 / 40 9-6-3

Scoring: For Time: Fastest is Better | Time Cap: 4

21-15 and 9 reps for time of:

  • Thrusters
  • Chest-to-bar pull-ups

Time cap: 4:00 min

WEIGHTS & REPETITIONS

Division Thruster (kg) Reps
Elite 35 / 25 Rx
Masters 35-39 35 / 25 Rx
Masters 40+ 35 / 25 15-12-9
Teens 35 / 25 15-12-9

 

Scoring: For Time: Fastest is Better | Time Cap: 16

50-40-30-20 and 10 reps for time of:

  • GHD Sit-ups
  • 10m Handstand walk
  • Pistols, alternating

Time cap: 16:00 min

REPETITIONS

Division Reps
Elite Rx
Masters 35-39 Rx
Masters 40+ 50-40-30
Teens 50-40-30

 

Scoring: For Time: Fastest is Better | Time Cap: 4 | Tiebreaker: Tiebreaker

For time:

  • 4 Rope climbs
  • 4 Clean and jerks
  • 2 Rope climbs
  • 2 Clean and jerks

Time cap: 4:00 min

WEIGHTS

Division Clean and jerks (kg)
Elite 115-125 / 80-90
Masters 35-39 105-115 / 70-80
Masters 40+ 95-105 / 60-70
Teens 85-95 / 50-60

Scoring: For Time: Fastest is Better | Time Cap: 8

For time:

  • 4 x 400 meter run

Flow: MFMF relay

Time cap: 8:00 min

Scoring: For Time: Fastest is Better | Time Cap: 6

4 rounds for time of:

  • 10 Worm cleans
  • Sprint

Time cap: 6:00 min

Scoring: For Time: Fastest is Better | Time Cap: 18

MM Pair:

  • 1500m Bike (each)
  • 20 Dumbbell snatches, 45kg
  • 20 Burpee box jump overs, 30”
  • 20 Dumbbell snatches, 45kg
  • 20 Burpee box jump overs, 30”
  • 20 Dumbbell snatches, 45kg
  • 20 Burpee box jump overs, 30”

FF Pair:

  • 1000m Bike (each)
  • 20 Dumbbell snatches, 30kg
  • 20 Burpee box jump overs, 24”
  • 20 Dumbbell snatches, 30kg
  • 20 Burpee box jump overs, 24”
  • 20 Dumbbell snatches, 30kg
  • 20 Burpee box jump overs, 24”

Time cap: 18:00 min

Scoring: For Time: Fastest is Better | Time Cap: 8

For time:

  • 21 Worm Thrusters
  • 21 Synchronized bar muscle-ups
  • 15 Worm Thrusters
  • 15 Synchronized bar muscle-ups
  • 9 Worm Thrusters
  • 9 Synchronized bar muscle-ups

Time cap: 8:00 min

Rest 2 minutes

Directly followed by 19.5

Scoring: For Time: Fastest is Better | Time Cap: 10

For time:

  • 21 Worm Thrusters
  • 42 Synchronized chest-to-bar pull-ups
  • 15 Worm Thrusters
  • 30 Synchronized chest-to-bar pull-ups
  • 9 Worm Thrusters
  • 18 Synchronized chest-to-bar pull-ups

Time cap: 8:00 min

Scoring: For Time: Fastest is Better | Time Cap: 16

4 rounds for time of:

  • 50 GHD Sit-ups
  • 10m Handstand walk
  • 50 Pistols, alternating

Time cap: 16:00 min

Flow: MFMF Relay

Scoring: For Time: Fastest is Better | Time Cap: 10

For time:

  • F1
    • 4 Rope climbs
    • 4 Clean and jerks, 80kg
  • M1
    • 4 Rope climbs
    • 4 Clean and jerks, 115kg
  • F2
    • 2 Rope climbs
    • 2 Clean and jerks, 90kg
  • M2
    • 2 Rope climbs
    • 2 Clean and jerks, 125kg

Then:

  • 30 Worm clean and jerks

Time cap: 10:00 min