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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.