Rock Your Box Throwdown 2018

//Rock Your Box Throwdown 2018

Rock Your Box Throwdown 2018

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Divisions and Standards

The following Divisions and Standards have been established to help Rock Your Box Throwdown athletes choose the correct division and optimize their competition experience.

Weights and movements listed as a reference. Athletes should be able to perform these for multiple repetitions. Higher or lower loads may be used in actual events.

Snatch – 155 / 105

Clean 185 / 125

Legless Rope Climb (m) / Rope Climb (f)

Deficit HSPU

C2B Pullup

Double Under

Muscle ups – at least one teammate

Kettlebell Swing 2pd/1.5pd

Snatch – 135 / 85

Clean 155 / 105

Rope Climb

HSPU

Pullup

Double-unders – at least one teammate

Kettlebell Swing 1.5pd/1.0pd

Clean 135 / 85

S2OH 85 / 55

Single Under

Ring Row

Push-ups

Box Jump

Russian Kettlebell Swing 1.5pd/1.0pd

Event 1A / 1B

Events 1A and 1B are scored separately but happen back to back with a 1-minute transition.

Event 1A: Speed Snatch Ladder

At 3-2-1 go! both athletes will leave their start mats and proceed to attempt a series of 5 barbells loaded with progressively heavier loads. Upon successfully lifting the fifth barbell the athlete will sprint to the finish mat.

Score is:

1: Total combined weight lifted.

2: Total time of both athletes final successful lift as noted when the bar is on the ground and athlete has progressed to the next zone or finish mat.

2-minute time cap

Men’s Rx

  • 135
  • 155
  • 165
  • 185
  • 205

Women’s Rx

  • 95
  • 105
  • 115
  • 125
  • 135

Men’s Intermediate

  • 115
  • 135
  • 145
  • 155
  • 165

Women’s Intermediate

  • 75
  • 85
  • 95
  • 105
  • 115

Men’s Scaled CLEAN

  • 115
  • 135
  • 145
  • 155
  • 165

Women’s Scaled CLEAN

  • 75
  • 85
  • 95
  • 105
  • 115

1 Minute transition

Event 1B: GHD Med-Ball Toss

(Rain event: reverse medicine ball toss)

During the transition, athletes should proceed immediately from the speed snatch ladder and set the Rogue GHD 2.0 to the hole position of their choosing using the pop pin. No other adjustments shall be made to the GHD machine.

At the count of 3-2-1 go! The male athlete will sit on the GHD with female athletes loading each of 5 medicine balls into the chambering box 1 at a time. The athlete will throw the ball as far as possible to one of 5 zones marked off correlating to their points score. Upon throwing (not landing) of the 5th medicine ball time will be recorded as a tie-break metric.

Immediately upon completion of the 5th throw athletes may adjust the GHD for the female athlete.

At the count of 3-2-1 go! (60 seconds after the male athlete started) The female athlete will sit on the GHD with male athlete loading each of 5 medicine balls into the chambering box 1 at a time. The athlete will throw the ball as far as possible to one of 5 zones marked off correlating to their points score. Upon throwing (not landing) of the 5th medicine ball time will be recorded as a tie-break metric.

Loading:
Men’s RX’d
12-14-16-18-20

Women’s RX’d
10-12-14-16-18

Men’s Int
10-12-14-16-18

Women’s Int
8-10-12-14-16

Men’s and Women’s Scaled will use an Abmat and dumbbell foot anchors

Men’s Scaled
10-12-14-16-18

Women’s Scaled
8-10-12-14-16

Scores:

1: Total points

2: Total time

Event 2

Event 2: “You’re in Treble”

Thruster/Airdyne

3 Rounds:

Athlete 1

75 Seconds

5 Thrusters

Max calories Airdyne in remaining time.

Athlete 2

75 Seconds

5 Thrusters

Max calories Airdyne in remaining time.

Rest (TEAM)

75 Seconds

Rx’d: 155/105 lbs

Intermediate: 135/85 lbs

Scaled: 105/65 lbs

At the call of 3-2-1 go! Athlete 1 will leave the start mat and perform 5 thrusters immediately followed by max calories on the Airdyne Pro in the remainder of 75 seconds.

At 75 seconds athlete 2 will proceed to their barbell and perform 5 thrusters immediately followed by max calories on the Airdyne Pro in the remainder of 75 seconds.

Both athletes will take 75 seconds full rest following Athlete 2’s interval.

In this event, a resting athlete may adjust the seat height and position. Teams are responsible to stop and reset the monitor each round after the judge has verified calories.

*we will provide crystal clear instructions on monitor operation in the athlete briefing.

**event time is based on the clock, NOT the time on the bike

Event 3

Event 3: Up Down

Rope Climb, Sandbag, Deficit Handstand Pushup

For time:

Rx’d

3-2-1 Rope Climb

6-4-2 Sandbag Clean 150/100

9-6-3 Deficit Handstand Pushup (blue plates)

Intermediate

3-2-1 Rope Climb

6-4-2 Sandbag Clean 125/75

9-6-3 Handstand Pushup

Scaled

3-2-1 Rope Lower/Raise

6-4-2 125/75lbs

9-6-3 Pushup

At the call of 3-2-1 go! Athlete 1 will leave the start mat and perform 3 rope climbs, 6 sandbag cleans and 9 deficit handstand pushups. They will then run back to the start mat. Once athlete 1 is on the mat, Athlete 2 will leave the start mat and perform 3 rope climbs, 6 sandbag cleans and 9 deficit handstand pushups. Teammates will alternate in this manner as reps descend for each of three rounds. Time is called when Athlete 2 has completed all reps and returned to the start mat.

Time Cap: 8 Minutes

Event 4

Event 4: “Best Mix Eva”

Rx’d

3 rounds for time:

800m Run

30 American Kettlebell Swings 2pd/1.5pd

30 Chest to Bar Pullups

Rnd 1: Athlete 1

Rnd 2: Athlete 2

Rnd 3: Team Run, Split Up AKBS/C2B

Intermediate

3 rounds for time:

800m Run

30 American Kettlebell Swings 1.5pd/1.0pd

30 Pullups

Rnd 1: Athlete 1

Rnd 2: Athlete 2

Rnd 3: Team Split AKBS/Pull-Ups

Scaled

3 Rounds for time:

400m Run

30 Russian Kettlebell Swings 1.5pd/1.0pd

30 Ring Rows

Rnd 1: Athlete 1

Rnd 2: Athlete 2

Rnd 3: Team (Split RKBS/Ring Rows)

Time Cap 18 minutes

At the call of 3-2-1 Go! Athlete 1 will begin the run from the START line. Next, they will perform 30 kettlebell swings followed by 30 pullups. They will then slap hands with their teammate who will perform an 800m run followed by 30 kettlebell swings and 30 pullups.

The third and final round will require both athletes to complete the run together followed by the kettlebell swings and pullups. Time is recorded when the final pullup is completed.

Final

Event 5: Final

For time:

Rx’d

100 Double-unders (Each)

80 Wall balls 20lbs /14lbs (Team)

60 S20H 135lbs/95lbs (Team)

40 Burpees over bar (Team) *2 foot takeoff

20 Muscle Ups (Team)

Intermediate

100 Double-unders (Total)

80 Wall balls 20lbs /14lbs (Team)

60 S20H 115lbs/85lbs (Team)

40 Burpees over bar (Team)

20 Toes to/through rings (Team)

Scaled

100 Single-unders (Each)

80 Wall balls 14lbs/10lbs (Team)

60 S20H 95lbs/65lbs (Team)

40 Burpees over bar (Team)

20 Synchro alternating single arm dumbbell snatch 35/20 (Team)

At the call of 3-2-1 Go! Athletes will perform 100 double-unders, followed by 80 wallballs, 60 barbell shoulder to overhead, 40 burpees over the bar and 20 muscle ups. Time is recorded when all work is complete and both athletes are back on the finish mat.

Time Cap: 12 Minutes

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2018-10-31T17:38:39+00:00