6th Annual Dynamite Duo!

Onsite Competition for Teams

Event description

READ FIRST BEFORE REGISTERING: This is an in-house competition EXCLUSIVELY for the members of Tribe Functional Fitness, CF Resistance, CF Reason, CF Crown City, Spry Society, Superhuman , and Nui Nation!
 
Event Day Schedule
TBD
 
HEAT SCHEDULE: 
TBD
 
WOD #1 - KIP WALK
Explanation & Standards: https://youtu.be/ndDDtcma6do
 
12min AMRAP: (RX)
80 Chest To Bar Pull Ups
100 Box Step Overs w/ Med Ball (30/20 – 24”/20”)
80 Toes To Bar
100ft Handstand Walk

12min AMRAP: (MRX)
80 Chin Over Bar Pull Ups
100 Box Step Overs w/ Med Ball (20/14 – 24”/20”)
80 Toes To Bar
100ft Handstand Walk

12min AMRAP: (SCALED)
80 Ring Rows
100 Box Step Overs (24”/20”)
80 Hanging Knee Raises
100ft Seal Walk
 
WOD #2 - UNITE
Explanation & Standards: https://youtu.be/x2OgUxT6ylA

3 rounds For Time (12min CAP): (RX)
20 Burpees Over Partner (High Plank)
20 Synchro Alt DB Power Snatch (50/35)
20 Synchro Alt Overhead DB Lunges (50/35)

3 rounds For Time (12min CAP): (MRX)
16 Burpees Over Partner (High Plank)
16 Synchro Alt DB Power Snatch (50/35)
16 Synchro Alt Overhead DB Lunges (50/35)

3 rounds For Time (12min CAP): (SCALED)
20 Burpees Over Partner (Lay On Stomach)
20 Synchro Alt DB Power Snatch (35/20)
20 Synchro Alt DB Front Rack Lunges (35/20)

WOD #3 - TEAR DOWN TO BUILD UP

For Time (14min CAP):

(RX)
4 rounds*: 30 DUs – 20 Deadlifts (135/95)
4 rounds*: 30 DUs – 15 Thrusters (115/75)
4 rounds*: 30 DUs – 10 Hang Squat Snatches (95/65)

(MRX)
4 rounds*: 30 DUs – 20 Deadlifts (115/75)
4 rounds*: 30 DUs – 15 Thrusters (95/65)
4 rounds*: 30 DUs – 10 Hang Squat Snatches (75/55)

(SCALED)
4 rounds*: 60 SUs – 20 Deadlifts (95/65)
4 rounds*: 60 SUs – 15 Thrusters (75/55)
4 rounds*: 60 SUs – 10 Hang Power Snatches (65/45)

(ALL)
THEN 4min for each athlete to build to a max clean and jerk. 

*Athletes must complete full rounds and alternate rounds with their partners.

--------------------------
 
NOTE: This competition is exclusive to members of Tribe, Resistance, Spry Society, Reason, NuiFit and Superhuman ONLY.
 
This will mark the 6th Annual Throwdown between our boxes, and we are proud to welcome a couple new boxes into the mix this year!
 
Like last year, this year's Throwdown will be a partner competition with pairs of the same sex with a masters a master's division (35+)
  • There are 3 divisions: Rx'd, Rx'd Masters, Scaled (all ages)
  • The competition will will consist of 3 workouts.  
  • Early Registration (by May 12th) for the event will be $120 per pair, and go up to $150 on May 13th.  The registration will cover the cost of t-shirts and prizes for the top finishers!  
  • We are capping the competition at 60 teams
Teams must register NO LATER THAN Monday, May 25th so we have enough time to put in the order for competitor t-shirts.
 
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Movements List (subject to change):
Toes to Bar (Scaled - Knee Raises)
Clean & Jerk
Burpees
Box Step Overs
DB Power Snatch
Thrusters
Handstand Walks (Scaled - Wheelbarrow Walks)
OH DB Lunges
CTB Pull-ups (Scaled - Ring Rows)
Deadlifts
Snatches

Scoring: For Repetitions: More is Better

WOD #1 - KIP WALK

12min AMRAP: (RX) (280reps/round)
80 Chest To Bar Pull Ups
100 Box Step Overs w/ Med Ball (30/20 – 24”/20”)
80 Toes To Bar
100ft Handstand Walk (1 rep = 5ft || 20 reps total)

12min AMRAP: (MRX) (280reps/round)
80 Chin Over Bar Pull Ups
100 Box Step Overs w/ Med Ball (20/14 – 24”/20”)
80 Toes To Bar
100ft Handstand Walk (1 rep = 5ft || 20 reps total)

12min AMRAP: (SCALED) (280reps/round)
80 Ring Rows
100 Box Step Overs (24”/20”)
80 Hanging Knee Raises
100ft Seal Walk (1 rep = 5ft || 20 reps total)

Scoring: For Time: Fastest is Better | Time Cap: 12

WOD #2 - UNITE

3 rounds For Time (12min CAP): (RX) (180ttl reps)
20 Burpees Over Partner (High Plank)
20 Synchro Alt DB Power Snatch (50/35)
20 Synchro Alt Overhead DB Lunges (50/35)

3 rounds For Time (12min CAP): (MRX) (144ttl reps)
16 Burpees Over Partner (High Plank)
16 Synchro Alt DB Power Snatch (50/35)
16 Synchro Alt Overhead DB Lunges (50/35)

3 rounds For Time (12min CAP): (SCALED) (180ttl reps)
20 Burpees Over Partner (Lay On Stomach)
20 Synchro Alt DB Power Snatch (35/20)
20 Synchro Alt DB Front Rack Lunges (35/20)

Scoring: For Time: Fastest is Better | Time Cap: 14

WOD #3 - TEAR DOWN TO BUILD UP

For Time (14min CAP):

(RX) (540 ttl reps)
4 rounds*: 30 DUs – 20 Deadlifts (135/95) (200 ttl reps)
4 rounds*: 30 DUs – 15 Thrusters (115/75) (180 ttl reps)
4 rounds*: 30 DUs – 10 Hang Squat Snatches (95/65) (160 ttl reps)

(MRX) (540 ttl reps)
4 rounds*: 30 DUs – 20 Deadlifts (115/75) (200 ttl reps)
4 rounds*: 30 DUs – 15 Thrusters (95/65) (180 ttl reps)
4 rounds*: 30 DUs – 10 Hang Squat Snatches (75/55) (160 ttl reps)

(SCALED) (900 ttl reps)
4 rounds*: 60 SUs – 20 Deadlifts (95/65) (320 ttl reps)
4 rounds*: 60 SUs – 15 Thrusters (75/55) (300 ttl reps)
4 rounds*: 60 SUs – 10 Hang Power Snatches (65/45) (280 ttl reps)

(ALL)
THEN 4min for each athlete to build to a max clean and jerk. 

*Athletes must complete full rounds and alternate rounds with their partners.

Scoring: For Weight: Heavier is Better

WOD 3b - BUILD UP

 

(ALL) 

4min cap for each athlete to build to a max clean and jerk.