The Connecticut THROWDOWN
This event is what we refer to as a "Throwdown". A Throwdown is 3 individual events separated by a 5:00 Rest and Transition period where it is you versus you! In this spirit of community and raising awareness this competitive atmosphere is designed to push you to your physical limits! BUT more importantly its not the end result but the journey to get there. Fight for them THROWDOWN WITH US!
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Full Workout Description below!
Link to sign up below! Heat Preference will be on a first come first serve basis!
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The Next Rung's Got Your 6 Throwdown
Hosted by Columbia CrossFit and Powered by The Notorious Fire Company!
Individual Throwdown:
Event 1:
8:00 AMRAP
4 Devils Presses
6 DB Box Step-Ups
30 Double Unders
Rx - 24”/20” 50lbs/35lbs
Scaled Movements:
35lbs / 20lbs DBs
Universal 20” Box for Scaled
30 Single Unders
Novice
Burpees
Box Step-ups (Light DB or No Weight)
20 Plate Jumps or 20 Singles
5:00 Rest/ Transition
Event 2:
8:00 AMRAP
3-6-9-12-15-18-21….
Toes To Bar
Hang Clean and Jerk 135/95 (Option B- Hang Power Snatch at 95/65)
100’ Shuttle Runs (25’ Intervals CF Open Standard)
Each 25’ Section = 1 Rep
Scaled:
Hanging Knee Raises
95lbs/65lbs
No Line touch required.
Novice:
Ab-Mat Sit-Ups
Light Dumbell Hang Cleans
Light Dumbbell Push Press
100’ Shuttle Runs or Walk (25’ Intervals CF Open Standards)
5:00 Rest/Transition
Event 3 (Rx, Scaled and Novice)
1:00 Max Cal Row
:30 Rest
1:00 Max Cal Bike
:30 Rest
1:00 Max Cal Ski
