Southside Throwdown 2017 Qualifier
SUPRFIT SCALED WORKOUT 1:
90’s Party!
Scorecard
Athlete name: _____________________________
Registration Number: ___________________________
Round 1
FOR TIME
•
100 Single Unders
Then
3 rounds of:
• 25 Wall Balls 9/6 kg
• 20 Box Jump Overs 24/20 “
• 15 Hang Power Cleans 40/25 kg
* Note split time after 3 rounds
Then
• 20 Burpee Jumping Pullups
Time cap:
15 minutes
Round 2
Round 3
100 SU
100
25 WB
9/6 kg
125
185
245
20 BJO
24/20”
145
205
265
15 HPC
40/25 kg
160
220
280
Splittime
20 BJPU
score
Time: ___________________________
OR
Reps at 15:00: _____________________
Splittime: ________________________
Affiliate:
Judge name:
Athlete Signature:
Judge signature:
…..
300
Movement Standards
SCALED WORKOUT 1
Single Unders:
• Repetition counts as the rope passes the body once before the feet touch the ground
Wall Balls:
• The movements starts with the athlete cleaning the ball from the ground
• The athlete needs to lower their body into a squat
• Hip crease needs to break parallel
• The ball must be completely on the target OR over the target line
• Target line male: 300 centimeters from the ground
• Target line female: 275 centimeters from the ground
Box Jump Overs:
• A two-foot takeoff is always required and only the athlete’s feet may touch the box
• There is no requirement to stand straight while on the box
• The athlete may step or jump off the box
• Lateral jumps are allowed
• Box height male: 24 inch
• Box height female: 20 inch
Hang Power Cleans:
• Athlete must deadlift the bar from the ground into a full hip extension
• The bar must be lowered to the hang position and cleaned into the power position
• Elbows must be in front of the bar on top
• Hips and knees must be extended at the top
• Clips or clams on the barbell are required
Burpee Jumping Pullups:
• The movement starts with the athlete in standing position
• Athlete’s chest and hips must touch the ground
• Athlete may jump or step onto box or plates beneath the pullup bar
• Athletes wrist is at bar height when standing in full extension
• The repetition counts when athlete chin is over the bar
Southside Throwdown 2017 Qualifier
SUPRFIT SCALED WORKOUT 2:
Head, Shoulders, knees and toes!
Scorecard
Athlete name: _____________________________
Registration Number: ___________________________
FOR TIME
15 Shoulder to Overhead 40/25 kg
15 Calories row
12 Shoulder to Overhead 40/25 kg
15 Calories row
9 Shoulder to Overhead 50/30 kg
15 Calories row
6 Shoulder to Overhead 50/30 kg
15 Calories row
3 Shoulder to Overhead 60/35 kg
Time cap:
10 minutes
15 STOH
40/25 kg
15
ROW
15 cal
30
12 STOH
40/25 kg
42
ROW
15 cal
57
9 STOH
50/30 kg
66
ROW
15 cal
81
6 STOH
50/30 kg
87
ROW
15 cal
102
3 STOH
60/35 kg
105
score
Time: ___________________________
OR
Reps at 10:00: _____________________
Affiliate:
Judge name:
Athlete Signature:
Judge signature:
Movement Standards
SCALED WORKOUT 2
Shoulder to Overhead:
• Athlete must start with the barbell on the ground and clean it onto the shoulders
• The movement starts on the shoulders and must end in the overhead position with the elbows, hips and knees
extended
• Strict press, push press, push jerk and split jerks are allowed
• Split jerks must end with the feet next to each other
• Weights must be changed by the athlete
• Clips or clams on the barbell are required
Row:
•
•
•
Rower must be a Concept 2 rowing machine
Athlete must reset the rower to 0 calories each set
Athlete can step off the rower when 15 calories are on the rowers display
Southside Throwdown 2017 Qualifier
SUPRFIT SCALED WORKOUT 3:
Triple Triangle Funk
Scorecard
Athlete name: _____________________________
Registration Number: ___________________________
AMRAP 9 minutes:
20 DL
60/35 kg
20
20 PU
40
20 KR
60
1 round of:
• 20 Deadlifts 60/35 kg
• 20 Pushups
• 20 Knee raises
2 rounds of:
• 15 Deadlifts 70/40 kg
• 15 Pushups
• 15 Knee raises
3 rounds of:
• 10 Deadlifts 80/45 kg
• 10 Pushups
• 10 Knee raises
4 rounds of:
• 5 Deadlifts 90/50 kg
• 5 Pushups
• 5 Knee raises
Then
• AMRAP Deadlifts 100/55 kg
15 DL
70/40 kg
75
15 PU
90
15 KR
105
120
10 DL
80/45 kg
5 DL
90/50 kg
AMRAP DL
100/55 kg
160
135
10 PU
170
150
10 KR
180
190
200
210
220
230
240
245
5 PU
250
5 KR
255
260
265
270
275
280
285
290
295
300
….
score
Reps at 09:00: _____________________
Affiliate:
Judge name:
Athlete Signature:
Judge signature:
Movement Standards
SCALED WORKOUT 3
Deadlift:
• Athlete must lift the barbell from the ground to
the hips
• Knees and hips must be extended
• Elbows must be extended throughout the lift
• Shoulders must be behind the bar at the end of
the movement
• Weights must be changed by the athlete
Pushups:
• Athlete will start in plank position with feet or
knees on the ground
• Chest touches the ground in the bottom position
• Elbows need to be extended in the top position
Knee raises:
• The movement starts with athlete hanging in full
extension
• Both knees have to rise above the hip crease at
the same time
• Hips must be extended in the hang