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Contra Costa Throwdown 2016 Partners Edition In

Team Crossfit Competition

Categories (Registration)

CategoryPriceFee
RX Male150.00 USD8.50 USDLeaderboard
RX Female150.00 USD8.50 USDLeaderboard
Scaled Male150.00 USD8.50 USDLeaderboard
Scaled Female150.00 USD8.50 USDLeaderboard
Masters Male150.00 USD8.50 USDLeaderboard
Masters Female150.00 USD8.50 USDLeaderboard

Details

May 22, 2016. Join us for the biggest competition in all of Northern California. Same-Sex partners. Six divisions, 200 teams, 400 athletes, 27 vendors with over $15,000 in prizes and over $2000 in our progressive prize fund! Last day to sign up is May 17. You don't want to miss this!

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WOD A - "Mirror"

With a 4 minute time cap, you and your partner must complete:

35 Axle Bar Shoulder-to-Overhead (155/105 for RX, 105/65 for Scaled and Masters)
30 Burpees
25 Toes-to-Bar (Knee Raises for Scaled)
20 Chest-to-Bar (Pull-Ups for Scaled and Masters)

You will get a 60 second break before going again, in reverse order. You will get another 4 minutes to complete:

20 Chest-to-Bar
25 Toes-to-Bar
30 Burpees
35 Axle Bar Shoulder-to-Overhead

***Rules***
- The axle bar must be off the ground for any reps outside of the S2O to count. Only deadlift, front rack, and overhead positions will be allowed - you can share reps any way you choose.
- There will be a "finish" mat at the end of the first round, time will be called when the partner holding the axle bar reaches the mat. At the end of the second round, time will be called when the 35th shoulder-to-overhead rep is completed.
- Both parts are standalone scoring opportunities and are equal to WOD B and WOD C. Your score will be the time you complete each section, or the 4:00 plus one second for not finishing, plus one second for every rep not completed.


WOD B - "Red Light, Green Light"

35 Calories on the Assault Bike
30 Alternating Pistols (or 60 Air Squats)
35 Box Jumps, 24/20
30 Alternating Pistols (or 60 Air Squats)
35 Calories on the Rower

9 Minute Time Cap

Partner A will start with 35 calories on the Assault Bike, once they complete all the calories, they may move on to the Pistols. Partner B can then get on the assault bike and complete their 35 calories. Partner B may not advance until partner A has finished all the reps in their station.

***Rules***

- Each partner will have their own score.

- If you do not finish in the time cap, your score will be 9 minutes plus two seconds for every rep not completed.

- This workout is the same for all divisions. If you cannot do pistols and must scale it to air squats, 5 minutes will be added to your overall score.


WOD C - "Cluster"

Each partner will have 4 minutes (8 minute running clock) on the platform to accumulate max weight x reps. Every lifted weight will count. To make an attempt, the athlete must run 50 yards up and back (100 yards total).

***Rules***

- Each platform will have 1 45 lb bar, 1 35 lb bar, 2 45's, 2 25's, 2 15's, 2 10's, 2 5's and 2 2.5's as well as one set of collars.
- Your partner may change weight for you, but you are not allowed to touch the barbell until both collars are secured.
- If you are no repped or fail a lift, you must run again before making another attempt.

FINAL WOD "Madness" Powered by Get Rx'd

RX
- Round 1 ( 8 teams )
24 Hang Snatch 135/95
60 Double Unders
6 Ring Muscle Ups
10 Strict Handstand Push ups
12 Wall Ball 20/14 lbs to 10'
Touch rope first wins ( both team mates )
- Round 2
20 Hang Snatch 155/115
80 Double Unders
8 Ring Muscle Ups
14 Strict Handstand Push ups
16 Wall Ball
Touch rope first wins ( both team mates )
- Round 3
16 Hang Snatch 165/125
100 Double Unders
10 Ring Muscle Ups
18 Strict Handstand Push ups
20 Wall Ball
4 Rope Climbs

Masters
- Round 1 ( 8 teams )
24 Hang Snatch 95/65
60 Double Unders
6 Ring Muscle Ups or 15 chest to bar pull ups
10 Handstand Push ups
12 Wall Ball 20/14 lbs to 10'
Touch rope first wins ( both team mates )
- Round 2
20 Hang Snatch 115/75
80 Double Unders
8 Ring Muscle Ups or 20 chest to bar pull ups
14 Handstand Push ups
16 Wall Ball
Touch rope first wins ( both team mates )
- Round 3
16 Hang Snatch 135/95
100 Double Unders
10 Ring Muscle Ups or 25 chest to bar pull ups
18 Handstand Push ups
20 Wall Ball
4 Rope Climbs

Scaled
- Round 1 ( 8 teams )
24 Hang Snatch 95/65
60 Double Unders or 150 singles
15 chest to bar pull ups
10 Handstand Push ups
12 Wall Ball 20/14 lbs to 10'
Touch rope first wins ( both team mates )
- Round 2
20 Hang Snatch 115/75
80 Double Unders or 200 singles
20 chest to bar pull ups
14 Handstand Push ups
16 Wall Ball
Touch rope first wins ( both team mates )
- Round 3
16 Hang Snatch 135/95
100 Double Unders or 250 singles
25 chest to bar pull ups
18 Handstand Push ups
20 Wall Ball
4 Rope Climbs


Find us on Facebook at https://www.facebook.com/contracostathrowdown/


Follow us on Instagram @contracostathrowdown

Questions? Email us at info@contracostathrowdown.com


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