THANK YOU FOR YOUR RESPONSE TO THE "OUT OF TOWN THROWDOWN".
COMPETITOR ENTRIES HAVE CLOSED.
BUY SPECTATOR TICKETS ONLINE "HERE" GO TO OUR ONLINE STORE (TOP RIGHT OF SCREEN) AND FOLLOW THE PROMPTS. PAYMENT IS CONFIRMATION OF YOUR TICKET.
THERE WILL BE NO DOOR SALES!!
DOWNLOAD WAIVER IN OUR NEWSFLASH "HERE" IF YOU ARE COMPETING AND BRING FILLED OUT AND SIGNED ON THE DAY.
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THROWDOWN WoDS INFORMATION AND CODE OF CONDUCT
LIVE SCORING SITE CLICK "HERE"
0800: DOORS OPEN (GREEN DOORS, MOUNTAIN SIDE)
0830-0915: REGISTRATION/CHECK
IN.
PLEASE HAVE OWN
WAIVER READY AND SIGNED. NO TICKETS NEEDED FOR COMPETITORS OR SPECTATORS. NAMES
WILL BE AT THE DOOR.
0930: ATHLETE BRIEF
1000
All Athletes. Surprise WoD: TBA
1100-1400
ROTATION WoDS
Each athlete will wod/rest/judge/rest then move on to
next workout. You will keep your order for the day.
1. ASCENDING LADDER 10 MIN
(1 of each, 2 of each, 3 of each……etc)
Power Snatch (45/30 kg) (40/20) (25/15)
Front Squat
Pull Up (purple/jump)
Shoulder to Overhead
Toes to Bar (high toes/high knees)
EVERY REP = 1 POINT
THERE WILL BE NO DUMPING OF WEIGHTS, THIS INCLUDES FROM THE KNEES.
BAR MUST BE PUT ON THE GROUND. PENALTY = NO REP.
IT IS UP TO THE COMPETITOR TO BE IN THE SIGHT OF THE JUDGE.
PLEASE KEEP THIS IN MIND WHEN ON THE PULL UP RIG.
2. AMRAP 10
Row 25 Calories
23 Kettlebell Swings (24/16 kg) (16/12) (12/8)
21 Box Jumps - on and over (24/20”) (step)
EVERY CALORIE OR REP = 1 POINT
LETTING GO OF ROWER HANDLE, DUMPING OF KETTLEBELL (REGARDLESS
OF HEIGHT) WILL INCUR A NO REP.
BOX JUMP STANDARD IS A TWO FOOTED JUMP, EXTEND AND SHOW CONTROL
ON BOX, THEN GET OVER THE OTHER SIDE, REPEAT.
3. AMRAP 10
15 Burpees
50 Double Unders (2 x ss)
*1 Clean and Jerk (wtbd – 20kg/30/40/50/60/70/80/90/100 kg)
EVERY REP = 1 POINT
EVERY 10 KG = 5 POINTS
ALL ATHLETES NEED TO PROVIDE THEIR OWN ROPE
THROWING OF ROPE WILL INCUR A NO
REP.
CLEAN AND JERK: * All athletes are required to make a
successful lift – EG) if you fail 60 kg you can keep trying or move to a lower
weight. Give way policy applies. Safe dumping of 40 kg and above is allowed (you
must guide the bar down). ANY TYPE OF
CLEAN AND JERK IS PERMITTED, THIS INCLUDES ANY TYPE OF SHOULDER TO OVERHEAD.
FINALS: TBA
CODE OF CONDUCT
Please check your ego
at the door.
Even though we know
this will not occur we need to remind everyone that tantrums, swearing at
others, arguing, whinging and negative behaviour will not be tolerated and this
will be the end of your competition for the day.
Whilst we and you
strive for perfection on the day, this is not always possible. Rest assured we
have done our best.
1. Our main aim with the OUT OF TOWN THROWDOWN is to provide
an enjoyable, friendly competition where fellow crossfitters can get together
and have a great day.
2. All athletes will be required to judge their fellow
competitors. Please remember what type of judge you like to have so you can be
the best judge for someone else. Judging requires concentration and we ask you
be supportive and helpful.
3. Any dumping of equipment (excluding the Clean and Jerk at
40kg and over) will incur an automatic “no rep”. This includes power snatch,
front squat, shoulder to overhead, kettlebell swings, skipping movements and
the rower handle (an extra 1 calorie will have to be rowed if the handle is not
replaced with respect).
4. Drummond Williamson (CF42s) is head judge. All concerns
and complaints regarding judging will be directed to him and only him. Only Drummond
will liaise with head scorer – Alex. All other affiliate owners and head
coaches will be supervising each workout area. They are there to ensure
movement standards are upheld, questions are answered and most importantly that
you are supported during judging and woding.
5. It is your responsibility to make yourself familiar with
all movement standards. They are linked to the Throwdown site. We will NOT be
having a standards briefing session on the day, just a Q&A session.
6. Have a great day. Any queries please email anna@crossfitworks.com.au OR
phone/text 0447 674009.
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#3 Movements and standards:
Please click "HERE" to search for the below exercises so to be familiar with movments patterns and standards for the Throwdown.
Front Squat
Power Snatch
Shoulder to Overhead (press/push press, push jerk, split jerk)
Clean and Jerk
Pull Up
Toes to Bar
Burpee
Kettlebell Swing
Shuttle Run
Double Unders
Rowing
Box Jumps
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#2 To all Competitors, Spectators, Coaches and Officials,
The schedule
for the day will be as follows:
Entry
will be through the Green Doors at the DEC (Mountain side).
Registration opens at 0830 - Registration closes at 0915
(no late registrations).
IF COMPETING,
YOU MUST BRING YOUR OWN WAIVER ON THE DAY. PLEASE DO NOT GIVE IT TO A COACH OR
FRIEND TO HAND IN. Part of your
registration is having your competition number written on and your waiver
checked off.
Welcome brief at 0930.
Be
prepared to workout at 1000 sharp.
Workouts will conclude at 1400, with finals starting
around 1445.
Presentations will be around 1545.
Movements
will be made up of but not limited by the following:
Rowing
Double unders (2
x SS)
Power
Snatch (45/30 kg) (40/20)
(25/15)
Front
Squat (45/30 kg) (as
above)
Shoulder to Overhead (45/30 kg) (as above)
Burpees
Shuttle Runs
Kettlebell Swings (24/16 kg) (16/12) (12/8)
Box
Jumps – on and over (24/20”) (Step)
Clean
and Jerk (choice of weights)
Pull
Ups (purple
band/jump)
Toes
to Bar (high toes/high
knees)
Scaling Options are in red.
Actual workout configurations will be announced on Wed
16th October through the website.
Please make yourself familiar with the standards. All
standards will be linked up to the Throwdown site over the weekend. Any
questions regarding the above please see your coach or affiliate owner, then
email anna@crossfitworks.com.au
Cheers
Anna,
Russ and the CFWX Team.
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#1To
all Competitors, Spectators, Coaches and Officials,
Thank
you all for being a part of the “CFWX OUT OF TOWN THROWDOWN.”
Firstly,
we would like to express our appreciation to the event sponsors:
Again
Faster, Lululemon, Sportco Kingston, On the Go Paleo Meals (Augusto Café),
Urban Rations, Health and Leisure and Bulk Nutrients. Please support them when
you can as they are a huge part of this event.
We
have been humbled by your response to what we hope will be a great day with 156
athletes competing. Affiliates and gyms being represented are: CrossFit Works,
CrossFit Resonate, CrossFit 42s, CrossFit Colossus, CrossFitMSD, CrossFit
Unified, CrossFit Launceston, Seaside Fitness (Ulverstone), Buff Fitness
(Ulverstone), MoveStrong (Devonport), CrossFit Dauntless (Bendigo), CrossFit
North Adelaide, MFX Strength and Conditioning (Deloraine) and the humble home
gym.
We
hope you will be able to meet as many people as possible, encourage your fellow
competitors, cheers loudly and compete to the best of your ability.
You
will not need a physical ticket for entry to the venue. You will be marked off at the door when you
hand in your already filled out and
signed (parental/guardian needed for U/18) waiver. Spectators will do the same but do not need a waiver
unless you feel like jumping in to a wod!
Exercises
Movement Standards and Code of Conduct will be linked to CrossFit Works’
website the week before the event. All movements will be familiar, friendly and
scalable.
Events
will run on a rotation basis where you will be required to workout/rest/ judge/rest
at each rotation. There will be head judges in each area to help out, ensure
standards are being met and to answer questions.
There
will be a warm up area and plenty of rest areas and quiet spaces to chill out
in if needed.
There
will be NO FOOD FOR SALE
Coffee
and bottled water will be for sale.
Children
are welcome and there will be a supervised jumping castle. Parents are still
responsible for their children if parents are competing.
THERE
WILL BE NO CHILDREN ALLOWED IN THE WARM UP AREA OR COMPETITION AREAS.
Post event
celebrations will be at the Dr.Syntax Hotel on Sandy Bay Road
Drinks and meals
will be available for purchase and a DJ will be there for those wanting to
dance the night away. This will be an awesome time to catch up with everyone in
a social setting and we hope you can support it.
Thank
you again for being part of this event and more information will be released
soon.
Any
questions so far please see your coach and then if needed email
anna@crossfitworks.com.au
Cheers
Anna,
Russ and the CFWX Team.
