2019 FitHAUS Labor Day Throwdown

Onsite Competition for Teams

Event description

3rd Annual FitHaus Labor Day Throwdown, Sept. 2nd, 2019!
Partner Throwdown, Kids Race, and BBQ after!

THROWDOWN INFO:

What:
Celebrate your fitness and throwdown with your friends, gymmates, and neighbors in a little Labor Day friendly competition! This is a PARTNER competition. Find a buddy and sign up ... Male/Male, Female/Female, or Male/Female teams all allowed!! There will be two workouts and two divisions: Just for Fun (which is like scaled and doesn't require CF experience), and In It To Win It (think of this like an Intermediate/RX division ... no fancy skills, but heavier weights and more competitive). Division guidelines listed below.

***Exact workouts will be released closer to event date, so stay tuned!!***

Where: Nelson Lakeside Park behind gym.

When: Labor Day Monday, September 2nd. Approximate Start time of 8:30am going until after lunch (BBQ). Exact heat times to be announced a couple days prior to event.

Who: Anyone that is looking for a fun workout(s) and a little friendly competition. We will have two divisions this year, so everyone can participate. Invite your friends, neighbors, coworkers, etc. Anyone 10 and up is welcome to Throwdown. Younger kids can participate in the kids race after and are encouraged to come cheer their parents, friends, siblings on in the Throwdown.

Volunteers also needed, so if you want to be involved, but don't want to get sweaty ... we would LOVE for you to help us out!!! We will be sending around a sign up genius to assign volunteers, so look for that to come!

Registration open for Throwdown (both divisions) and Kids Race!

Throwdown Division Guidelines (things you MAY see in the workout).  Please note the 'mens' weights listed first, ladies and teens (<16 yrs) are listed second:

Just for Fun: 

Up to 400m run at a tme
Burpee Step Ups
OH walking lunges w/ plate (25#, 10#)
Goblet Squats (44#, 26#)
Abmat Situps w/ wall ball (10# / 14#)
25m Crab walk or Bear Crawl
DB Thrusters and/or DB Snatches (30#, 15#)
Sandbag over-the-shoulder toss (50#, 30#)
Kettlebell swings (44#, 26#)
Assault bike or rowing

In It To Win It:

Up to 400m run
Burpee box jumps (24", 20")
OH walking Lunges w/ plate (45, 25)
Goblet Squats (53, 35)
25m Crab walk, bear crawl, or partner wheelbarrow
DB Thrusters and/or DB Snatches (50's, 30's)
Sandbag cleans (75#, 50#)
American Kettlebell Swings (53#, 35#)
Assault bike or rowing

 

 

Scoring: For Time: Fastest is Better | Time Cap: 24

2 rounds for time:
400m Run
80 Kettlebell Swings (American)
{100m Box Carry}
60 Box Jump Overs
{100m Box Carry}
40 Sumo Deadlift High Pulls
20 Burpee Wallball Chest Pass (18')

*one person working at a time, split all reps and distances as desired! (exception ... box carries may be done together!).
*24:00 time cap

Weights:
In it to Win It:
KB: 53 / 35
M/M: 24" jumps / F/M, F/F: 20" jumps **must jump
Wallball: M/M: 20# / M/F: 14# / F/F: 10#

Just for Fun:
KB: 35 / 26
M/M: 24" box / F/M, F/F: 20" box **may step over!
Wallball: M/M: 14# / M/F: 10# / F/F: 6#

Box Carry ... one person may carry it and switch off, or two people may carry it together. Walking or running with box allowed.

Youth athletes: If < 16 yrs old, you may use female 'just for fun' weights!

Scoring: For Repetitions: More is Better | Tiebreaker: Sandbag squats

12 Min AMRAP:
*running clock, rotating every 2:00
*one partner working at a time
*switch as often as you’d like (can’t switch until partner sets down all equip)

Station 1: OH walking lunges (RX: 45 / 25); (Scaled: 25 / 15). Every 5’ = 1 Rep
Station 2: Devil’s Presses (RX: 45s / 30s); (Scaled: 30s / 20s)
Station 3: Ski Erg for Cals
Station 4: Sandbag squats (RX: 70 / 50); (Scaled: 50 / 28)
Station 5: Slamballs (RX: 50 / 30); (Scaled: 30 / 20)
Station 6: Burpee Broad Jumps. 5’ = 1 rep