TODAY’S SCHEDULE
8a – 9a – OPEN GYM
9a to NOON – THROWDOWN
This time last year….. was a Kurt repost on glute-ham activation.
WOMEN’S THROWDOWN
Event 1 (9am Start)
1 Minute AMRAP of: Kipping Handstand Push-ups (to one abmat)
Rest 1 Minute
1 Minute AMRAP of: Front Rack Lunges (85)
Rest 1 Minute
1 Minute AMRAP of: Kipping Pull-Ups
Rest 1 Minute
1 Minute AMRAP of: Overhead Squats (85)
Rest 1 Minute
1 Minute AMRAP of: Bar Muscle-Ups
Rest 1 Minute
1 Minute AMRAP of: Power Snatch (85)
Score = Total RepsAthlete can break sets in one minute period as often as needed
ROM Standards
Kipping HSPU – Line is created from 4″ below crease of wrist from thumbs together, standing with arms at full extension. Head touches mat, heel clears line.
Front Rack Lunges – Bar starts on the floor. Trail knee touches floor, NO MATS, feet back together, hips at full extension.
Kipping Pull-Ups – Arms start at full extension, and chin finishes clearly above bar.
Overhead Squat – Bar starts on the floor. Bar must be locked out overhead, and crease of hip must break parallel.
Bar Muscle-Ups – Arms start at full extension, elbows fully locked out above the rings.
Power Snatch – Bar taken from the floor, and reaches overhead lockout. Bar cannot be pressed out from below the crown of the head.
Event 2 (9:45 start)
Speed Thruster Ladder (3 Minute Cap/Round)
Round 1 – 65 – 75 – 85 – 95
Round 2 – 105 – 115 – 125 – 135
Round 3 – 145 – 155 – 165 – 175
Score = Overall finish placeROM Standard
Bar starts from floor. Bar can be squat clean, power cleaned, hang power cleaned into position. Once the bar is in the rack position, crease of knee breaks parallel, and without pausing bar is locked out overhead with no rebending of the knee.
Event 3 (10:30 start)
For time:
15 Toes-to-Bar
20 Burpee Box Jumps (20″)
25 Russian Kettle Bell Swings (yellow)
30 Wall Balls (14# to 9′)
35 Calorie Row
400m run
Score = Overall finish time
ROM Standards
Toes-to-Bar – Both feet touch the bar at the same time, and both feet pass vertical plane at the bottom of the movement.
Burpee Box Jumps – From standing position, chest reaches floor, then athlete jumps on top of box. Hips must reach full extension before next rep occurs.
Kettlebell Swings – Kettlebell and arms are parallel with the floor on each rep with no bending of the elbow.
Wall Balls – Butt touches medicine ball ROM standard and medicine ball clears bottom of red line at top of each rep.
Row – 15 calories, any damper setting athlete chooses.