Freedom Throwdown 2019

Onsite Competition for Individuals

Event description

Going into our fourth competition we are excited to announce The Freedom Throwdown will be held on Saturday December 7th. With a few vendors, we will have everything from food to clothing, to coffee, and more. There are many reasons to come - from competing in our well rounded events that will test your fitness, and coming to support your friends, you are sure to have a great day. And if you have a really good day there will be a cash prize for the top 3 men and women in the Rx Divisions.


There is NO REFUND once you register.


You will receive more information as the date gets closer. 


If you need to email us with any questions please do so,





Athletes in this division are expected to have performed all workouts in the Open as prescribed.

Snatch (155/105lb)

Clean & Jerk (225/135lb)

Chest to Bar Pull-Ups, Double-Unders, Toes to Bar, Handstand Push-Ups, Rope Climbs, Single Leg Squats

Proficiency performing any movements with dumbbells (50/35lb)



Athletes in this division may have performed workouts in the Open as prescribed, but that is not mandatory. Having performed workout(s) scaled or with modifications is acceptable and programming for this division will reflect that.

Snatch (95/65lb)

Clean & Jerk (135/95lb)

Pull-Ups, Double-Unders, Hanging Knee Raises, Handstand Push-Ups (with ab mats), Rope Climbs

Proficiency performing any movements with dumbbells (35/20lb)



Scoring: For Time: Fastest is Better | Time Cap: 9

Event 1

For time:
50 DB Snatch
40 DB Box Step ups
30 Toes To Bar (hanging knee raises)
20 Burpee over box**


50/35 DB
24/20 Box

35/20 DB
24/20 Box
*hanging knee raises
**Step overs are permitted for all divisions.














DB Snatch
The dumbbell snatch starts with the dumbbell on the ground and finishes with the dumbbell directly overhead. At the top, the arms, hips and knees must be fully locked out. At the bottom of the movement, both heads of the dumbbell must touch the ground.


The dumbbell must be lifted overhead in one motion. Touch and-go is permitted. Bouncing the dumbbell is not allowed. Athletes must alternate arms after each repetition.  The dumbbell must be lowered below the top of the athlete’s head before he or she can switch hands for the next rep. The non-lifting hand and arm may not be in contact with the body during the repetition.


DB Box Step Up

Athletes can hold the dumbbell in any position, but cannot have it resting on the leg. If an athlete puts any part of the body on the box that isn’t the feet, or pushes off their legs with their hands, then the rep will not count. A rep counts once both of the athlete’s feet are on the box and the hips and knees are in full extension.


Toes to Bar

In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must touch the bartogether, inside the hands. The arms and hips must be fully extended at the bottom and the feet must be brought back to behind the bar, not out front.


Hanging Knee Raise

In the hanging knee-raise, the arms and hips must be fully extended at the bottom with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. ... At the top of the repetition, the athlete must raise the knees above the height of the hips.


Burpee Over Box

The burpee over box starts with the athlete facing the box while touching their chest and thighs to the ground, and finishes with the athlete jumping or stepping over the box. ... Each rep is counted when the athlete lands on the ground on the opposite side, where they may begin their next rep.

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

Event 2
21 Deadlifts
15 Push Press
9 Thrusters
Rx: 95/65
Scaled: 65/45
















This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed.

Starting with the barbell on the floor, the athlete lifts the bar until the hips and knees reach full extension, and the head and shoulders are behind the bar. The arms must be straight throughout. No bouncing.

Push Press

Each rep of the push press begins with the barbell at the shoulders and finishes with the weight fully locked out overhead and over the middle of the body. The athlete may dip and drive with the legs while the weight is on the shoulders. However, once the barbell leaves the shoulder, the hips and knees must remain straight until the weight is locked out overhead. No jerks.

At the top, the arms, hips and knees are fully extended, and the bar finishes directly over the middle of the body with the feet in line under the body.


This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lock out overhead.

The hip crease must pass below the knees. A full squat clean into the thruster is allowed if the bar is on the ground.

The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels.


Scoring: For Weight: Heavier is Better

Event 2A

Squat Clean
























The barbell begins on the ground. The athlete must pass through a full squat with hips below the knees. Receiving the barbell in the bottom of the squat is not required; a power clean or split clean followed by a front squat will be permitted, but a deadlift followed by a hang clean is not allowed.

The rep is credited when the athlete’s hips and knees are fully extended, and the bar is resting on the shoulders with the elbows in front of the bar.

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

Event 3

For time:
25 Calorie Assault Bike
25 Pull-Ups
20 Calorie Row
20 Handstand Push-Ups
15 Calorie Assault Bike
15 Pull-Ups
10 Calorie Row
10 Handstand Push-Ups

For time:
25 Calorie Assault Bike
25 Russian Kettlebell Swings
20 Calorie Row
20 Wallball Shots
15 Calorie Assault Bike
15 Russian Kettlebell Swings
10 Calorie Row
10 Wallball Shots


Assault Bike

The monitor on the bike will be set to zero, and the athlete must reach the required number of calories before moving off the equipment. The athlete can adjust the seat at any time but may not touch the monitor.



In the pull-up, the athlete must go from a full hang to having the chin over the bar. At the start of each rep, the arms must be fully extended with the feet off the ground, and chin must reach over the horizontal plane of the bar. Any style of pull-up is permitted.



The monitor on the rower will be set to zero before each set. The athlete must stay seated on the rower until the required calories are complete. Athletes may adjust the damper and foot settings at any time but may not touch the monitor.


Handstand Push-ups

Every repetition of the handstand push-up begins and ends at the top of a handstand with the arms fully locked out, the heels in contact with the wall, the hips open and the body in line with the arms. At the bottom, the athlete’s head makes contact with the ground. The feet do not need to remain in contact with the wall for the duration of movement, but must touch at the beginning and end of each rep. While the palm of the hands must stay within the width of the box marked on the ground, the fingers may extend past the line. Kipping is allowed.


Russian Kettlebell Swing

The Russian swing begins with the kettlebell just below the groin and is swung to shoulder level or higher. Athletes may perform the reps with bent or straight arms as long as the kettlebell reaches shoulder level or higher.


Wallball Shots

In the wall-ball shot, the medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the target. The ball must hit the face of the target. If the ball hits the bottom or the side of the target, it is a “no rep.” If the ball drops to the ground from the top, it cannot be caught off the bounce to begin the next rep. The ball must settle on the ground before being picked up for the next rep.

Scoring: For Time: Fastest is Better | Time Cap: 9

3 RFT:

15/12 Cal Ski

9 Squat Snatch (135#/95#)

6 Bar Muscle Ups 

Workouts have not been announced. Please check back again...