Alsace Throwdown 2019 FINAL

Onsite Competition for Individuals and teams

Event description

Alsace Throwdown Final

 

Elites Men and Women + Teams : 26-27-28 July 2019

RX Men Women / Scaled Men Women / Masters all categories 27-28 july 2019

 

 

15 rue louis joseph gay lu00ssac

68000 Colmar 

 

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

3 rounds for time (TC 12min)

20 OHS 1 arm KB (16/12)

15 Hand Release Push Ups

1 A/R Swim

Scoring: For Time: Fastest is Better | Time Cap: 13

3 RFT  TC ( 13 ‘ )

300m Air Runner

100 DU

12-9-6 RING MU ( Men )

12-9-6 BAR MU ( Women )

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

RX - Master Men

3 rounds For Time (TC 10’)


300m Air Runner 

50 DU

9-6-3 Bar MU

 

Master Women

3 rounds For Time (TC 10’)’


300m Air Runner 

50 DU

9-6-3 chest to bar


Scaled

3 rounds For Time (TC 10’)’


300m Air Runner 

50 DU

9-6-3 Bar MU (men) / Pull ups (women)

Scoring: For Repetitions: More is Better

ELITE: 11H00


AMRAP 10’ 

5 rope climb Legless ( Men )

10 burpees over DB

15 double DB thrusters ( 22,5 - 15 kg )

 

Scoring: For Time: Fastest is Better | Time Cap: 3

FOR TIME ( TC 3’ )

 

12/9 cal Ski Erg 

12/9 cal Bike Erg

1 A/R buddy rescue carry 

12/9 cal Bike Erg

12/9 cal Ski Erg

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

FOR TIME (12’) (Elite/RX/Master35-39/Master+40)

21 Power Clean

21 Toes to bar

15 Shoulders To Over Head

15 Chest to bar

9 Snatch

9 Bar MU

6 Over Head Squat

6 Burpees Over the Bar

3 Cluster

3 Bar MU

3 Ring MU

Charge

Elite : 70/45
Master 35-39/40+ : 70
RX/40+ : 60

 

FOR TIME (12’) (Elite/RX/Master35-39/Master+40)

21 Power Clean

21 Toes to bar

15 Shoulders To Over Head

15 Chest to bar

9 Snatch

9 Bar MU

6 Over Head Squat

6 Burpees Over the Bar

3 Cluster

3 Bar MU

3 Ring MU

Charge : 60kg

 

FOR TIME (12’) (Scaled W/Master W+35)

21 Power Clean

21 Toes to bar

15 Shoulders To Over Head

15 Pull Ups

9 Snatch

9 Chest

6 Over Head Squat

6 Burpees Over the Bar

3 Cluster

3 Bar MU

charge : 35kg

 

Scoring: For Repetitions: More is Better

AMRAP 15’


5 // HSPU ( ABMAT + PLATE20 / abmat + 2 plates 20)

5m HSW obstacle ( plate de 10 - 15 - 20 - 10 )

5 sandbag over shoulder

10 lunges with sandbag on shoulders (5/5)

Scoring: For Time: Fastest is Better | Time Cap: 3

FOR TIME ( TC 3’ )

 

12/9 cal Ski Erg 

12/9 cal Bike Erg

1 A/R buddy rescue carry 

12/9 cal Bike Erg

12/9 cal Ski Erg

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

3 rounds for time (TC 12min)

20 OHS 1 arm KB (16/12)

15 Hand Release Push Ups

1 A/R Swim

Scoring: For Repetitions: More is Better

AMRAP 5’

2-4-6-8-10… Snatch ( 80 - 50 kg )

2-4-6-8-10 complex 1T2B + 1C2B

Then

AMRAP 3min

2-4-6-8 hang squat clean / burpees facing over the bar

Scoring: For Repetitions: More is Better

RX & Master Men :

AMRAP 12’


5 parallette HSPU

3 legless rope climb

5m HSW 

5 sandbag over shoulder

10 alt. lunges with sandbag on shoulders (5/5)

 

Scaled & Master Women: 

AMRAP 12’


5 HSPU

3 rope climb (men : legless)

5m one arm OH walking lunges 

20 m sandbag bear carry (2 AR)

5m one arm OH lunges

Scoring: For Repetitions: More is Better

5 WINDOWS OF 1’30

18/12 cal row UB + Max devil press ( 22,5 - 15 kg ou 15 - 10 kg )

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

3 rounds For Time (12' TC)

30 OHS 1 arm KTB to share ( 16 - 12 kg )

15 HRPU to share

1 A/R Swim together

Scoring: For Repetitions: More is Better

AMRAP 5’

2-4-6-8-10… Snatch to share ( 70 - 45 kg )

4-8-12-16-20… T2B Synchro


AMRAP 3min

2-4-6-8 hang squat clean to share/ burpees synchro  facing over the bar

Scoring: For Repetitions: More is Better

 

5 WINDOWS OF 1’30 

18/12 cal row  + Max Devil Press

( 22,5 - 15 kg )

Scoring: For Repetitions: More is Better

Team MM

You Go I Go  AMRAP 13 ‘


200m Air Runner

50 DU

3 RING MU

 

Team MW

You Go I Go  AMRAP 13 ‘


200m Air Runner

50 DU

3 RING MU (men)

3 Bar MU (women)

 

Team WW

You Go I Go  AMRAP 13 ‘


200m Air Runner

50 DU

6 chest to bar (partner A)

3 Bar MU (partner B)

Scoring: For Repetitions: More is Better

AMRAP 10’  

5 rope climb

10 burpees over worm Synchro

15 worm thrusters 

Scoring: For Time: Fastest is Better | Time Cap: 15

FOR TIME (15’)

21 Power Clean synchro

21 Toes to bar

15 Shoulders To Over Head synchro

15 Chest to bar

9 Snatch synchro

9 Bar MU

6 Over Head Squat synchro

6 Burpees Over the Bar

3 Cluster synchro

3 Bar MU + 3 Ring MU synchro (athlete A : bar MU//athlete B : ring MU, at the same time)

 

Men/Men : 70 kg
Men/Women : 70/45 kg
Women/Women : 40 kg

 

 

Scoring: For Repetitions: More is Better

AMRAP 15’ 


10 // HSPU à partager ( ABMAT + PLATE )

10 worm C&J

1 A/R worm lunges 

10m HSW ( 5m each, palier 2,5m )

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

12/9 cal Ski Erg ( Partner A ) puis ( Partner B )

12/9 cal Bike Erg ( Partner B ) puis ( Partner A )

Les deux athlètes passent sur chaque machine

1 A/R buddy rescue carry ( Aller/ Partner A Retour/ Partner B ) 

Les deux athlètes repassent sur chaque machine

12/9 cal Bike Erg ( Partner A ) puis ( Partner B )

12/9 cal Ski Erg ( Partner B ) puis ( Partner A )