CrossTown Throwdown Workouts
Ok everyone, here are all of the workouts for the CrossTown Throwdown that will be at the Sweat Shop Saturday Nov. 9th! Oakland got to design 5 workouts that play to their strengths, Sweat Shop programmed 5 workouts that play to our strengths, and MJ programmed 17 workouts that are neutral. To review, the main rules are only MJ knows the order of the workouts, and no one can participate in back to back workouts. Therefore, participation by as many Sweat Shopppers as possible is definitely necessary to pull off a victory, personnel strategy on game day is a must. To help us plan, please let us know if you are interested and will be there on Nov. 9th. We’ll try to use as many people as possible, and remember, if you aren’t great at double unders or overhead squats, we won’t put you in a workout that has those movements… the key is using people for what they’re good at! If you’re going to be at the gym today or tomorrow write your name up on the whiteboard if you’d like to participate, if you won’t be at the gym for a couple of days just post to the comments of this blog post that you’d like to participate. We’re going to start formulating our “playbook” this week.
Lastly, we need a couple of people to help out as judges on that day. If you don’t feel comfortable competing, but would still like to be there and help out by judging, that would be GREATLY appreciated!
15 Overhead Squats 135#
* If you drop the bar before finishing 15 reps, the set does not count, you still must do HSPU before the next person starts.
* Must stay in the same order
60 Muscle Ups
* Everyone must be at the rings before starting
* Girl must start
* Each girl must do 1 MU
“Thanks For Playing”
3 Guys (Bar Muscle Ups And Snatch)
2 Girls (Rope Climbs and HSPU)
6 Rounds of:
1 Rope Climb
1 Squat Snatch 135#
8 Bar Muscle Ups
*Relay style, girl does 3 HSPU, then 1 rope climb, tags Guy, Guy does 1 squat snatch @ 135# then 8 Bar muscle ups. Tags the next girl.
*Must stay in the same order
“Do you even lift, bro?”
* Score is percentage over bodyweight for each lift
* Team that wins 2 out of 3 lifts wins the event
Guy#1: 3 minutes to find 1RM squat clean
Guy#2: 2 minutes to Run 403m then find 1RM bench press
Guy#3: 3 minutes to find 1RM overhead squat
Complete a total of 7 Rounds of:
5 Chest to bar Pullups
50 Double Unders
*Relay style, 1 person works at a time
*Each athlete must complete the entire round before the next person can start
Bust out the calculator: (3m 3w) 7 minutes to go ground to overhead with as much weight as possible. Every time the bar is lifted, that weight is counted toward the total. 1 bar per team, and 1 person working at a time. Everyone must do 1 lift.
CFO 1 – SS 0: (3m 3w) Team event #4 CF Regionals 2013. Everything the same except 20 reps of each movement.
Lungs & Legs: (2w) Most meters rowed in 5 minutes & complete a 400m run. Scored on meters rowed.
Cluster Fu*k: (10 any) Round 1- Start with tabata :20 on :10 off of these movements… Burpess/empty bar thrusters/air squats/hand release push ups. Add up scores of all 20 participants, bottom 2 scores out of all participants are out. Round 2- Next go 1:00 on, :30 off for each individual movement. After each individual movement, bottom 2 scoring participants are out. Keep cycling through all 4 movements until all of one team is eliminated. Bottom 2 in each round regardless of team will be eliminated. If 3 or more people are tied with bottom score, then they all will be eliminated.
Thunder Dome!!: (3m 3w) First to 9 points, one-on-one tug of war. Rounds will alternating between men and women. Team stays in same start order.
Who’s gonna choke?: (5m) 9 rounds. 30 double unders no misses/partner carry down and back = completed round. Miss DU player must still partner carry, but round doesn’t count. 15 minute time cap.
TKO: (5w 5m) FGB for 1 round. Each woman starts at a separate station. Men continue after women. 10 minute running clock.
There will be blood: (12 total -4w minimum) 400 meter run. 3 heats of 8. 4 SS and 4 CFO. Score points for finishing place. Lowest team points after 3 rounds wins. Round 1: Coin flip, one gym picks team, the other gym gets to match up against them. Round 2: Other gym picks team first. Round 3: team is made up of remaining athletes.
FRAN-OFF [tm]: (10 any) Doubles Fran for 5 rounds. Best of 5 rounds. Each team has 10 people. From the 10 people, teammates will be randomly selected.
Smoke em’ if ya got em’: (??) Three separate muscle up contests will be scored as one. Event 1. How many different individuals can do 1 MU in your gym? Event 2. One man and One woman must do their biggest unbroken set. Add both sets for score. Event 3. 4 minutes to get as many combined team MU.
Nabil DNF?: (1m) 6 Minute Clock. 800m Run/25 Handstand pushups/Wall Balls for reps
Jerk off the dead: (3m 3w) Individuals matched up head-to head. 8 minutes to find 1 rep max jerk. Using the 1 rep max jerk weight, opposing players have 2 minutes for max rep deadlifts.
All your base are belong to us: (4m 3w) 10 ball slams/20 air squats/ crab walk. Teams start on opposite sides of the gym. 29 tokens are placed between two teams. Player must do 10 ball slams, then 10 air squats, then crab walk to grab token and bring it back to their team. First team to get 15 tokens to their side wins.
Ohhh the pressure: (5w) 9 rounds. 9 unbroken OHSQ 65#/ 150 meter row. 15 minute time cap.
Grace: (5m) Head-to-head. 155#