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Downtown Throwdown

Throwdown Timeline

Here is the timeline of events for the Downtown Throwdown on Saturday, June 21st.  Please note that all times listed are subject to change without notice.

Downtown Throwdown

9 a.m. – Registration Opens

9:45 a.m. – Registration Closes

10 a.m. Opening Announcement

10:15 a.m. Head Judge’s Briefing; All athletes must attend this briefing.

10:30 a.m. Individual Workout 1 Begins

  • Heat 1 – 10:30 a.m.
  • Heat 2 – 10:40 a.m.
  • Heat 3 – 10:50 a.m.
  • Heat 4 – 11:00 a.m.

11:30 a.m. Team Workout 1 Begins

  • Heat 1 – 11:30 a.m.
  • Heat 2 – 11:45 a.m.
  • Heat 3 – 12:00 p.m.
  • Heat 4 – 12:15 p.m.

12:45 p.m. Individual Workout 2 Begins

  • Heat 1 – 12:45 p.m.
  • Heat 2 – 1 p.m.
  • Heat 3 – 1:15 p.m.
  • Heat 4 – 1:30 p.m.

2 p.m. Team Workout 2 Begins

  • Heat 1 – 2 p.m.
  • Heat 2 – 2:15 p.m.
  • Heat 3 – 2:30 p.m.
  • Heat 4 – 2:45 p.m.

3:15 p.m. Individual Workout 3 Begins

  • Heat 1 – 3:15 p.m.
  • Heat 2 – 3:25 p.m.
  • Heat 3 – 3:35 p.m.
  • Heat 4 – 3:45 p.m.

4:10 p.m. Team Workout 3 (FINAL) Begins, all teams will compete in the final.

  • Heat 1 – 4:10 p.m.
  • Heat 2 – 4:30 p.m.

5 p.m. Individual Workout 4 (FINAL) Begins, top 6 females and top 24 males compete in the final.

  • Heat 1 – 5 p.m.
  • Heat 2 – 5:20 p.m.

6 – 6:30 p.m. Podium Announcements

After party will be announced soon!

Downtown Throwdown

Throwdown Movement Standards

Chest to Bar Pull-ups

The arms must be fully extended at the bottom.  At the top, the chest must clearly come into contact with the bar.  Athletes must begin the rep in the bottom position.

Hang Snatch

This movement begins with the athlete deadlifting the barbell and stopping at this position prior to snatching. The athlete may not lower the bar past the knees after deadlifting the weight. The barbell must be received in the overhead squat position and squatting the bar after receiving it is not required. Only the feet may touch the ground during the lift and the athlete may not step out of the lifting area at any time during the lift.

Full Squat Clean

In this movement, the barbell goes from the ground to the front rack position with the athlete passing through a full squat position while the barbell is racked on the shoulders.  The full squat position is achieved when the crease of the hips passes below the top of the knees. The lift is completed when the athlete comes to a,standing position with knees and hips fully extended with the barbell in the front rack position.  Only the feet may touch the ground during the lift and the athlete may not step out of the lifting area at any time during the lift.

Snatch

In this movement, the barbell goes from the ground to the overhead position. The lift is completed when the athlete comes to a standing position with knees and hips fully extended with the barbell overhead and the arms fully extended at the elbows and shoulders. Squatting the bar after it is received is not required. Only the feet may touch the ground during the lift and the athlete may not step out of the lifting area at any time during the lift.

The Jerk

Each rep begins with the barbell being taken out of the rack in the front rack position and finishes with the weight fully locked out overhead and over the middle of the body.  A shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line.

Overhead Squat

Each rep begins with the barbell being taken out of the rack in the back rack position and finishes with the weight fully locked out overhead and over the middle of the body. From the back rack position the bar will be pressed overhead and proceed to squat until the crease of the hip passes below the top of the knee. The lift is completed when the athlete comes to a standing position with knees and hips fully extended with the barbell overhead and the arms fully extended at the elbows and shoulders.

Clean and Jerk

In this movement, the barbell goes from the ground to the front rack position then to the overhead position and is completed when the athlete comes to a standing position with knees and hips fully extended with the barbell overhead and the arms fully extended at the elbows and shoulders. It is not necessary to pass through a full squat.

Rowing

This exercise will be done for calories or distance and the athlete may not leave the rower until the required number of calories or distance has been achieved.

Thruster

This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lock out overhead. The bar starts on the ground. No racks allowed. 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.

Pull Up

This is a standard pull-up. Dead-hang, kipping or butterfly pull-ups are all allowed as long as all the requirements are met.  The arms must be fully extended at the bottom.  At the top, the chin must break the horizontal plane of the bar. Sets of repetitions must begin in the dead hang position, jumping into the first rep is not permitted.

Double Under

This is a standard double-under in which the rope passes twice for each jump. Only successful jumps are counted, not just attempts.

American Kettlebell Swings

The American Kettlebell Swing begins with the kettlebell below the waist with the elbows locked out and forearms in contact with the body.  The kettlebell is brought to an overhead standing position with the knees, hips and elbows locked out with the shoulders fully flexed  bringing the kettlebell over the center of the body.  Finish the rep by bringing the kettlebell back to the starting position.

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 be in contact with the bar at the same time, inside the hands. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body.

Wall Ball

In the Wall ball, the medicine ball must be taken from the bottom of a squat, hip crease below knee, and thrown to hit the specified target. Using an additional ball, box or other object to check for proper depth is not allowed. If the ball is not caught between reps, it must come to a full stop on the ground. Bouncing the ball off the floor is not permitted.  The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall it is no rep.

Box Jump

Every rep must begin with both feet on the floor. The rep finishes with the hips and knees fully open while in control on top of the box.  You may jump or step up or down as long as both feet start on the ground and both feet end on the box in control.  Only the bottoms of your feet may touch the top of the box and using your hands to assist your accent by placing them on any part of your body below your navel is a no rep.

Rope Climb

The rope climb begins with both feet on the ground and athletes must ascend the rope to touch the chain above the rope.  For males, the use of your legs to assist you while you climb the rope is a no rep.  The repetition ends when the athlete returns to the bottom of the rope and both feet are in contact with the ground.

Burpee Box Over

The burpee box over begins with a burpee, then the athlete traverses their box and begins the next repetition.  The burpee begins by dropping to the ground with the chest and thighs in contact with the ground at the same time.  The athlete will then rise back to the standing position and traverse their box by stepping up, jumping up, or jumping over the box.  Standing up on top of the box is not required but only the bottoms of the feet are allowed to touch the top of the box and the athlete’s entire body must pass over the top of the box.

Handstand Pushup

The movement begins at the top of a handstand with the arms fully locked out, the heels on the wall, and the hands placed on top of 45# plates and all fingers on top of the plate. The plates and the AbMat between must remain in contact with the wall and the plates must remain in contact with the AbMat. At the bottom of each rep, the head touches the AbMat. At the top of each rep, the arms return to fully locked out with the heels on the wall and within the width of the plates. Kipping is allowed.

Downtown Throwdown

Get Ready to Throw Down

You know that competitions are all about showing your fitness to a box full of screaming CrossFitters.  You also know any competitor can have a great performance or choke when the podium is on the line, but luck favors the prepared.  The workouts for this year’s Throwdown are going to test the more than 75 competitors we are already expecting to the limit of their experience and the height of their performance!  There are both individual and team workouts and they will alternate throughout the day.

Downtown Throwdown

Individual Workout #1 – Hang Snatch

Competitors will have 7:00 to complete a max reps set of chest-to-bar pull ups in no more than 2 attempts. They will establish a 1RM hang snatch in the remaining time after their pull ups are completed.  Competitors will receive 2 separate scores and rankings for the chest-to-bar pullups and 1RM hang snatch.

Team Workout #1 – The Throwdown Total

Each team has 12:00 to establish a one-repetition maximum (1RM) lift in four separate lifts:

  • Full Squat Clean
  • Snatch
  • Jerk
  • Overhead Squat

Each teammate will max in only one of the lifts, but first teammates must fireman carry each other for 250 feet.  Male teammates carry each other and female teammates carry each other 250 feet each!  The timer starts ticking when teams are started for the fireman’s carry, and the score is the combined total weight of the 4 lifts.

Individual Workout #2 – Assembling Grace

A bar and two 45/25# plates will begin outside the competitors’ lifting area.  Competitors will have 10:00 to complete this workout.

Competitors start with a 15-calorie row, then bring their barbell into their lifting area.  Then they will complete another 15-calorie row before placing the first of the two plates next to the barbell.

After completing a final 15-calorie row the competitor will grab the second plate and assemble their 135/95# barbell, then perform 30 clean & jerks.

Team Workout #2 – Team Fran

Each team will have 10:00 to complete 200 thrusters and 200 pull ups.  Teammates will work in 2 pairs, men and women.

Men will perform their thrusters with a 95# barbell, and while switching between thrusters and pull ups the barbell must not touch the ground or every member of the team receives a 5 burpee penalty.

Women will perform thrusters with a 65# barbell, and the same rule concerning the 5 burpee penalty applies.

Teammates are ultimately responsible for ensuring their repetitions are complete and when all 4 teammates are on the finishing mat time will stop, and the judges will verify the reps are complete.  If the team fails to complete all 400 reps, they will receive a score totaling the number of reps completed.

Individual Workout #3 – ‘Murica

A 7:00 slugfest!  Competitors will complete as many rounds and reps a possible of the following:

  • 30 double-unders
  • 20 ‘Murican kettelbell swings weighing 45/35#
  • 10 toes-to-bar.

‘Murica!

Team Workout #3 – The Mill

For 15:00, teams will accumulate as many reps as possible of all exercises.  Teammates will each begin performing a different exercise, then rotate among them in an order we will release at the Throwdown (a gotcha moment!).

The exercises are:

  • wall balls (20/16# to a 10′ target)
  • box jumps to a 24″/20″ box
  • double-unders
  • 250m row + one 14′ rope climb (legless for men)

Teammates will rotate each time the rowing teammate completes his or her rope climb and returns to the ground.

Individual Workout #4 – Throw Down Chipper

Complete all of the repetitions as fast as possible:

  • 20 burpee box-overs 24″/20″
  • 15 overhead squats at 95/65#
  • 30 handstand push ups
  • 15 overhead squats at 95/65#
  • 20 burpee box-overs 24″/20″

This workout has a 15:00 time cap.

The Points

Competitors and teams will be ranked based on their performance for each workout.  The final score for you or your team is equal to the sum of your workout rankings.  The competitor and team with the lowest final score will take first place in the Downtown Throwdown!

The Prizes

Everyone on the podium will receive outfittings from Reebok and discounts on Reebok merchandise, gift cards and discounts from LatitudeGearRx and Amazing Joe’s. The higher on the podium you place, the bigger the prize!

Download our event information packet to find out more about the Downtown Throwdown and Muncie.

Are you ready to throw down?

Announcing The Downtown Throwdown and Birthday Bash

The Arsenal presents its 1st anniversary competition, The Downtown Throwdown, on Saturday, June 21, 2014!

Downtown Throwdown

Competition Details

Where: Muncie CrossFit, 115 South Walnut Street, Muncie, IN, USA
When: Saturday, June 21st, 2014 at 10:00 a.m.
Cost: $50/athlete; $200/team

The competition begins at 10:00 a.m. and features three (3) workouts and a final throwdown for the top 8 athletes and top 5 teams!

Individual competitors are separated into male and female divisions. Four person teams must include 2 males and 2 females. Team competition is 2 qualifier WODs and a final.

There will be a scaled option for all athletes with a modified point scale. There are 60 individual and 15 team spots, so sign up and Throw Down!

Hurry and register! The deadline for registration is Saturday, June 14, at 12 noon.

Birthday Bash

We are celebrating our first birthday all day. The celebration includes a hog roast, the Downtown Farm Stand, Artie’s Paleo on the Go, and a bounce house obstacle course. This event is indoor/outdoor (weather permitting) and will feature some pretty rad prizes for the top finishers.

You can invite your friends and RSVP on Facebook after you register.