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Lowlands Throwdown Online Qualifier 2018

Workout

ELITE, MASTERS & TEENS

9 min AMRAP of:

27 Wall-ball shots, 20lbs/14lbs (9kg/6kg)
9 Power snatches, 40kg/30kg
3 Muscle-ups

Male athletes use a 10-ft. (3m) target, female athletes use a 9-ft. (2.75m) target.

SCALED

9 min AMRAP of:

27 Wall-ball shots, 14lbs/10lbs (6kg/4kg)
9 Power snatches, 30kg/20kg
3 Pull-ups

Male athletes use a 10-ft. (3m) target, female athletes use a 9-ft. (2.75m) target.

Download description & score form:
QUALIFIER 2018 WORKOUT 18.1 (pdf)

Workout Standards

This workout must be done before 18.2 and 18.3 on the same day.

This workout begins with the athlete standing tall in front of the medicine ball. At the call of “3, 2, 1, GO!” the athlete will perform 27 wall-ball shots, then 9 power snatches, then 3 muscle-ups. If the 3 muscle-ups are completed, the athlete will move back to the medicine ball to begin another round.

The athlete’s score will be the total number of repetitions completed within the 9-minute time cap.

WALL-BALL 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 specified target. The center of the ball must hit the target at or above the specified target height. 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.

POWER SNATCHES

For the power snatch, the barbell begins on the ground and must be lifted overhead in one smooth motion. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. A power snatch, muscle snatch, split snatch, or squat snatch is permitted, as long as all requirements are met.

Touch-and-go is permitted. No bouncing or dropping and catching the barbell on the rebound. Once dropped, the barbell must settle on the ground before the athlete begins the next repetition. If you are performing this workout as a scaled female athlete and you use a 15kg barbell with fractional plates, you may start your next repetition when the barbell is below the knee. No part of the body other than the feet may touch the ground during the repetition.

MUSCLE-UP

In the muscle-up, the athlete must begin with or pass through a hang below the rings, with the arms fully extended (with or without a false grip) and the feet off the ground. The heels may not rise above the height of the rings during the kip. The athlete must go through some portion of the dip. The elbows must be fully locked out while in the support position above the rings. Kipping the muscle-up is acceptable, but swings or rolls to support are not permitted. If consecutive kipping muscle-ups are performed, a change of direction below the rings is required.

PULL-UP

This is a standard chin-over-bar pull-up. Dead hang, kipping or butterfly pull-ups are permitted as long as all the requirements are met. The arms must be fully extended at the bottom with the feet off the ground. At the top of the movement, the chin must break the horizontal plane of the bar. Any grip is allowed.

Support

If you have any questions about the workouts and standards, please contact the event organizer, CROSSFIT LOWLANDS THROWDOWNinfo@crossfitlowlandsthrowdown.nl

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