+ GREEK Throwdown Crossfit

Deadline for Workout 5 (Crossfit): 18/07/2021 @ 23:59 EEST

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WORKOUT DIVISIONS

PAY ATTENTION TO YOUR DIVISION'S EXERCISES

TEENAGE BOYS

For Total Time

  • 60 Wall Ball Shots @ 9 kgs
  • 30 Burpees Facing Over the Box @ 60 cm
  • 50 Single Arm Alternate Dumbbell Snatch @ 15 kgs
  • 20 Burpees Facing Over the Box @ 60 cm
  • 40 Deadlift @ 85 kgs
  • 10 Burpee Facing Over the Box

Rest 3 Minutes

  • 20 Snatch @ 45 kgs
  • 150 Double Unders
  • 20 Ring Pull-Ups
  • 150 Double Unders
  • 20 Thrusters @ 45 kgs
  • 150 Double Unders

TEENAGE GIRLS

For Total Time

  • 60 Wall Ball Shots @ 6 kgs
  • 30 Burpees Facing Over the Box @ 50 cm
  • 50 Single Arm Alternate Dumbbell Snatch @ 7.5 kgs
  • 20 Burpees Facing Over the Box @ 50 cm
  • 40 Deadlift @ 45 kgs
  • 10 Burpee Facing Over the Box

Rest 3 Minutes

  • 20 Snatch @ 25 kgs
  • 150 Double Unders
  • 20 Ring Pull Ups
  • 150 Double Unders
  • 20 Thrusters @ 25 kgs
  • 150 Double Unders

SCALED MEN

For Total Time

  • 60 Wall Ball Shots @ 9 kgs
  • 30 Burpees Facing Over the Box @ 60 cm
  • 50 Single Arm Alternate Dumbbell Snatch @ 15 kgs
  • 20 Burpees Facing Over the Box @ 60 cm
  • 40 Deadlift @ 85 kgs
  • 10 Burpee Facing Over the Box

Rest 3 Minutes

  • 20 Snatch @ 45 kgs
  • 150 Double Unders
  • 20 Ring Pull-Ups
  • 150 Double Unders
  • 20 Thrusters @ 45 kgs
  • 150 Double Unders

SCALED WOMEN

For Total Time

  • 60 Wall Ball Shots @ 6 kgs
  • 30 Burpees Facing Over the Box @ 50 cm
  • 50 Single Arm Alternate Dumbbell Snatch @ 7.5 kgs
  • 20 Burpees Facing Over the Box @ 50 cm
  • 40 Deadlift @ 45 kgs
  • 10 Burpee Facing Over the Box

Rest 3 Minutes

  • 20 Snatch @ 25 kgs
  • 150 Double Unders
  • 20 Ring Pull Ups
  • 150 Double Unders
  • 20 Thrusters @ 25 kgs
  • 150 Double Unders

ELITE MEN

For Total Time

  • 60 Wall Ball Shots @ 9 kgs
  • 30 Burpees Facing Over the Box @ 60 cm
  • 50 Single Arm Alternate Dumbbell Snatch @ 22.5 kgs
  • 20 Burpees Facing Over the Box @ 60 cm
  • 40 Deadlift @ 100 kgs
  • 10 Burpee Facing Over the Box

Rest 3 Minutes

  • 20 Snatch @ 60 kgs
  • 150 Double Unders
  • 20 Ring Muscle Ups
  • 150 Double Unders
  • 20 Thrusters @ 60 kgs
  • 150 Double Unders

ELITE WOMEN

For Total Time

  • 60 Wall Ball Shots @ 6 kgs
  • 30 Burpees Facing Over the Box @ 50 cm
  • 50 Single Arm Alternate Dumbbell Snatch @ 15 kgs
  • 20 Burpees Facing Over the Box @ 50 cm
  • 40 Deadlift @ 65 kgs
  • 10 Burpee Facing Over the Box

Rest 3 Minutes

  • 20 Snatch @ 60-45/42.5-25 kgs
  • 150 Double Unders
  • 20 Chest to Bar Pull Ups
  • 150 Double Unders
  • 20 Thrusters @ 42.5 kgs
  • 150 Double Unders

MASTERS DIVISIONS

MEN 35-39

For Total Time

  • 60 Wall Ball Shots @ 9 kgs
  • 30 Burpees Facing Over the Box @ 60 cm
  • 50 Single Arm Alternate Dumbbell Snatch @ 22.5 kgs
  • 20 Burpees Facing Over the Box @ 60 cm
  • 40 Deadlift @ 100 kgs
  • 10 Burpee Facing Over the Box

Rest 3 Minutes

  • 20 Snatch @ 60 kgs
  • 150 Double Unders
  • 20 Ring Muscle Ups
  • 150 Double Unders
  • 20 Thrusters @ 60 kgs
  • 150 Double Unders

WOMEN 35-39

For Total Time

  • 60 Wall Ball Shots @ 6 kgs
  • 30 Burpees Facing Over the Box @ 50 cm
  • 50 Single Arm Alternate Dumbbell Snatch @ 15 kgs
  • 20 Burpees Facing Over the Box @ 50 cm
  • 40 Deadlift @ 65 kgs
  • 10 Burpee Facing Over the Box

Rest 3 Minutes

  • 20 Snatch @ 42.5 kgs
  • 150 Double Unders
  • 20 Chest to Bar Pull Ups
  • 150 Double Unders
  • 20 Thrusters @ 42.5 kgs
  • 150 Double Unders

MEN 40-44

For Total Time

  • 60 Wall Ball Shots @ 9 kgs
  • 30 Burpees Facing Over the Box @ 60 cm
  • 50 Single Arm Alternate Dumbbell Snatch @ 15 kgs
  • 20 Burpees Facing Over the Box @ 60 cm
  • 40 Deadlift @ 85 kgs
  • 10 Burpee Facing Over the Box

Rest 3 Minutes

  • 20 Snatch @ 45 kgs
  • 150 Double Unders
  • 20 Ring Pull-Ups
  • 150 Double Unders
  • 20 Thrusters @ 45 kgs
  • 150 Double Unders

WOMEN 40-44

For Total Time

  • 60 Wall Ball Shots @ 6 kgs
  • 30 Burpees Facing Over the Box @ 50 cm
  • 50 Single Arm Alternate Dumbbell Snatch @ 7.5 kgs
  • 20 Burpees Facing Over the Box @ 50 cm
  • 40 Deadlift @ 45 kgs
  • 10 Burpee Facing Over the Box

Rest 3 Minutes

  • 20 Snatch @ 25 kgs
  • 150 Double Unders
  • 20 Ring Pull Ups
  • 150 Double Unders
  • 20 Thrusters @ 25 kgs
  • 150 Double Unders

MEN 45-49

  • 60 Wall Ball Shots @ 9 kgs
  • 30 Burpees Facing Over the Box @ 60 cm
  • 50 Single Arm Alternate Dumbbell Snatch @ 15 kgs
  • 20 Burpees Facing Over the Box @ 60 cm
  • 40 Deadlift @ 85 kgs
  • 10 Burpee Facing Over the Box

Rest 3 Minutes

  • 20 Snatch @ 45 kgs
  • 150 Double Unders
  • 20 Ring Pull Ups
  • 150 Double Unders
  • 20 Thrusters @ 45 kgs
  • 150 Double Unders

WOMEN 45-49

  • 60 Wall Ball Shots @ 6 kgs
  • 30 Burpees Facing Over the Box @ 50 cm
  • 50 Single Arm Alternate Dumbbell Snatch @ 7.5 kgs
  • 20 Burpees Facing Over the Box @ 50 cm
  • 40 Deadlift @ 45 kgs
  • 10 Burpee Facing Over the Box

Rest 3 Minutes

  • 20 Snatch @ 25 kgs
  • 150 Double Unders
  • 20 Ring Pull Ups
  • 150 Double Unders
  • 20 Thrusters @ 25 kgs
  • 150 Double Unders

MEN 50+

For Total Time

  • 60 Wall Ball Shots @ 9 kgs
  • 30 Burpees Facing Over the Box @ 60 cm
  • 50 Single Arm Alternate Dumbbell Snatch @ 15 kgs
  • 20 Burpees Facing Over the Box @ 60 cm
  • 40 Deadlift @ 85 kgs
  • 10 Burpee Facing Over the Box

Rest 3 Minutes

  • 20 Snatch @ 45 kgs
  • 150 Double Unders
  • 20 Ring Pull Ups
  • 150 Double Unders
  • 20 Thrusters @ 45 kgs
  • 150 Double Unders

WOMEN 50+

For Total Time

  • 60 Wall Ball Shots @ 6 kgs
  • 30 Burpees Facing Over the Box @ 50 cm
  • 50 Single Arm Alternate Dumbbell Snatch @ 7.5 kgs
  • 20 Burpees Facing Over the Box @ 50 cm
  • 40 Deadlift @ 45 kgs
  • 10 Burpee Facing Over the Box

Rest 3 Minutes

  • 20 Snatch @ 25 kgs
  • 150 Double Unders
  • 20 Ring Pull Ups
  • 150 Double Unders
  • 20 Thrusters @ 25 kgs
  • 150 Double Unders
CROSSFIT

THE WORKOUT

DETAILS

Workout Notes

Video Details:

The video starts with the competitor stating his/her first and last name along with the division they are competing in.  Once that is complete the competitor must measure all equipment noted below depending on his or her division.  All views of the camera are at a 45 degree angle to show complete movement and movement specifications.

 

Measurements:

The plyo box must measure 60 cm * 50 * 70 for the Men and women.  The Men’s workout needs to set the tall side at 60 cm and in the women’s workout, the tall side must measure at 50 cm.  The medicine Ball weight for the men is 9 kgs whereas for the women it must weigh in at 6 kgs.  The height of the Wall Ball Shot for the men is 3.05 m and the women 2.75 m.  The dumbbell must be clearly shown with the exact weight for each category.  All weights and barbells must be shown in the video.  Every equipment measured must remain within the video at all times.

Movement Specifics:

  • Dumbbell Snatch:
    • The dumbbell snatch starts with both heads of the dumbbell on the ground.
    • The athlete must lift the dumbbell overhead in one motion. A clean and jerk is not allowed.
    • Touch-and-go is permitted. Bouncing the dumbbell is not allowed. 
    • Athletes must alternate arms after each repetition and may not alternate until a successful rep is achieved.
    • The athlete may not use the non-lifting hand or arm to assist by making contact with the legs or other parts of the body during the repetition.
    • At the top, the athlete’s arms, hips, and knees must be fully locked out, with the dumbbell clearly over the middle of the athlete’s body when viewed from profile.
    • The rep is credited once the athlete has reached lockout.
    • The athlete may choose to do a split snatch. However, both feet must return in line under the athlete’s body while the dumbbell is locked out overhead for the repetition to count.
    • Athletes may not receive any assistance in resetting the dumbbell.

 

  • Burpees Facing Over the Box
    • The burpee box jump-over starts with the athlete facing the box while touching their chest and thighs to the ground and finishes with the athlete jumping over the box.
    • In the bottom position, the center of the athlete’s chest must be on the line, and the feet and hands must be straddling the line.
    • Athletes may step or jump in and out of the push-up position. BURPEE BOX JUMP-OVER
    • Each rep is counted when the athlete lands on the ground on the opposite side of the box. From there, they may begin their next rep.
    • A two-foot takeoff is always required, and only the athlete’s feet may touch the box.
    • After landing on the box, the athlete may jump or step off to the other side.
    • Alternatively, the athlete may jump completely over the box
    • If jumping over the box, the feet must pass over the box, not around it, and the athlete must use a two-foot landing.
    • There is no requirement to stand tall while on top of the box. 

  

  • Deadlift:  

 

    • This is a traditional deadlift with the hands outside the knees.
    • Sumo deadlifts are not allowed.
    • Starting with the barbell on the floor, the athlete lifts the bar until the hips and knees reach full extension, and the head and shoulders are behind the bar.
    • The arms must be straight throughout.
    • No bouncing.
    • Two separate barbells may be used for deadlifting during the workout.
    • If one barbell is used, the athlete may receive assistance with changing the load.

  

  • Wall Ball Shot

 

    • In the wall-ball shot, the medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target
    • The rep is credited when the center of the ball hits the target at or above the specified target height
    • If the ball hits low or does not hit the wall, it is a “no rep.”
    • If the ball drops to the ground from the top, it cannot be caught off the bounce to begin the next rep.
    • The ball must settle on the ground before being picked up for the next rep.

  

  • Snatch 

 

      • The barbell begins on the ground and must be lifted overhead in one motion. Power, squat and split snatches are all permitted, but in each instance the athlete’s feet must be brought back in line. This is not a ground-to-overhead any way. A clean and jerk is a no rep. Touch and go is permitted but deliberately bouncing the barbell is not. The bar can be dropped from overhead. If a barbell is dropped, the barbell must settle on the ground before the athlete begins the next repetition.

 

  • Ring Pull Ups

 

    • The athlete must start each rep with their arms fully extended and their feet off the ground.
    • Any style of pull-up or grip is permitted as long as the other requirements are met.
    • The Chin must Clear Pass the lowest part of the Rings
    • Wrapping tape around the pull-up bar or wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted, but taping the bar AND wearing hand protection is not.

 

  • Double Under
    • The rope passes under the feet twice for each jump.
    • The rope must spin forward for the rep to count.
    • Only successful jumps are counted, not attempts. 

 

  • Ring Muscle Up
    • In the muscle-up, the athlete must begin with or pass through a hang below the rings, with the arms fully extended (with or without a false grip) and the feet off the ground.
    • The heels may not rise above the height of the rings during the kip.
    • The elbows must be fully locked out while in the support position above the rings.
    • Kipping the muscle-up is acceptable, but swings or rolls to support are not permitted.
    • If consecutive kipping muscle-ups are performed, a change of direction below the rings is required.

  

  • Thruster:  

 

    • This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. 
    • The bar starts on the ground. 
    • No racks allowed. 
    • The hip crease must clearly pass below the top of the knees in the bottom position. 
    • A full squat clean into the thruster is allowed when the bar is taken from the floor. 
    • If the barbell is dropped from overhead, it must settle on the ground before the athlete picks it up for the next repetition. 
    • The rep is credited when the barbell is locked out overhead, with the hips, knees and arms fully extended, and the bar directly over the middle of the athlete’s body.

Workout Breakdown:  

This is a for time workout.  At the 3, 2, 1, GO, the athlete who is standing above or near the medicine ball must perform the exact number of reps required before moving to the next movement.  Once the total number of reps are completed, only then can the athlete move to the next movement.  This is a two piece workout with a MANDATORY rest period once the first piece is completed.  The workout is for time, meaning the total minutes and seconds required with the rest period will be the score.  Once the total reps of the last movement of the second piece are completed, the camera must keep rolling to show the exact time.  The camera must ALWAYS have the athlete and the time in the frame of the video recording.  The timer must start @ 00:00.

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26222
Patras // Achaia // GREECE

 

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E: info@greekthrowdown.com
P: +30 6942890255
+30 2610328204

 

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