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Lowlands Throwdown Online Qualifier 2018

Workout

ELITE & MASTERS 35-39

For time (time cap: 18 min):

150 Double-unders
50 Chest-to-bar pull-ups
40 Deadlifts, 85kg/60kg
30 Burpee box jump-overs, 24"/20" (61cm/51cm)
40 Deadlifts, 85kg/60kg
50 Chest-to-bar pull-ups
150 Double-unders

MASTERS 40+ & TEENS

For time (time cap: 18 min):

150 Double-unders
50 Chest-to-bar pull-ups (female: pull-ups)
40 Deadlifts, 70kg/40kg
30 Burpee over-the-box jumps, 24"/20" (61cm/51cm)
40 Deadlifts, 70kg/40kg (female: pull-ups)
50 Chest-to-bar pull-ups
150 Double-unders

SCALED

For time (time cap: 18 min):

150 Single-unders
50 Jumping chest-to-bar pull-ups
40 Deadlifts, 50kg/35kg
30 Burpee over-the-box jumps, 24"/20" (61cm/51cm)
40 Deadlifts, 50kg/35kg
50 Jumping Chest-to-bar pull-ups
150 Single-unders

Download description & score form:
QUALIFIER 2018 WORKOUT 18.3 (pdf)

Workout Standards

This workout must be done after you have done workout 18.1 and 18.2, on the same day.

This workout begins with the athlete standing tall with their jump rope in their hands. At the call of “3, 2, 1, GO” the athlete will perform 150 double-unders, then 50 chest-to-bar pull-ups, then 40 deadlifts, then 30 burpee box jump-overs. They then go back to the barbell to perform 40 deadlifts, 50 chest-to- bar pull-ups and 150 double-unders. This workout ends when the athlete completes their last double-under or when they hit the 18-minute time cap.

The athlete’s score is the total time it takes for them to complete the event or the amount of repetitions they have completed within the 18-minute time cap.

DOUBLE-UNDERS

This is the standard double-under in which the rope passes completely under the feet twice for each jump. The rope must spin forward for the rep to count.

CHEST-TO-BAR PULL-UPS

This is a standard chest-to-bar pull-up. The arms must be fully extended at the bottom, with the feet off the ground. At the top, the chest must clearly come into contact with the bar below the collarbone. Strict, kipping or butterfly pull-ups are allowed as long as all the requirements are met.

DEADLIFTS

This is a traditional deadlift with the hands outside the knees. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the head and shoulders behind the bar. The arms must be straight throughout. No bouncing. Sumo deadlifts are not allowed. A mixed grip may be used.

BURPEE BOX JUMP-OVER

The burpee box jump-over starts with the athlete facing the box while touching their chest and thighs to the ground, and finishes with the athlete jumping over the box and landing on the other side. There is no requirement to stand tall while on top of the box. A two-foot takeoff is always required, and only the athlete’s feet may touch the box. The athlete may jump on top of the box using a two-foot landing and then jump or step off to the other side, or the athlete may jump completely over the box. If jumping over the box, the feet must go over the box, not around it, and the athlete must use a two-foot landing. Each rep is counted when the athlete lands on the ground on the opposite side, where they may begin their next rep.

Only athletes that perform the workout scaled may choose to step up during the box jump.

JUMPING CHEST-TO-BAR PULL-UP

For the jumping chest-to-bar pull-up, the bar should be at least six inches (15cm) above the top of the athlete’s head when standing tall. The athlete may need to use plates or other stable platforms to decrease the distance between the top of the head and the bar. At the bottom of the movement, the athlete must lower their body so the arms are fully extended. At the top, the chest must clearly come into contact with the bar below the collarbone.

Support

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

If you have questions about submitting your score visit the Help Center on how to submit online scores here