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Palm Beach Partner Throwdown

 

Palm Beach Partner Throwdown CrossFit Competition logo

Saturday September 19, 2015

PBPT2 Athlete waiver

Teams of 2, same gender

CLICK HERE TO REGISTER

Palm Beach’s most inclusive event.  Teams of same gender pairs.  Divisions include: Rx, Scaled, Masters AND Beginner!  $115 registration includes BOTH members of the team.  All participants will receive Competition T-Shirts.  Don’t let the divisions make you think this will not be challenging.  There will be events that give even the best athletes a hefty challenge!

Shortly after you register, you will receive an email requesting both team members names, shirt size, team name and Box affiliate, if any.  Those who register in the Beginners Division we will call and confirm with your coach/trainer to ensure participants are true Beginners Division athletes.

 

 

 

Sponsors

Dana Dresser logo

 

box junkie logo

Division Standards * working weights* (Inclusive but not limited to)

Rx Teams (Female/Male)

Wall Balls 10′ target (14/20)
Rope Climbs
Bar Muscle Ups/Ring Muscle Ups
Pistols (1 legged squats)
Chest to Bar
Double Unders
Hand Release Push Ups
Kettle Bell Swings (55/70)
Goblet Squats (55/70)
Burpees
Snatch (any style) (95/155)
Overhead Squat (95/155)
Rowing
Running
Clean & Jerk (125/205)
Box Jump 24/30
Sumo Deadlift High Pulls (95/135)

Scaled Teams (Female/Male)

Wall Balls (14# to 9′ target/20# to a 10′ target)
Jump Rope
Hand Release Push Ups
Kettle Bell Swings (35/55)
Goblet Squats (35/55)
Burpees
Snatch (any style) (65/115)
Overhead Squat (65/115)
Rowing
Running
Clean & Jerk (75/115)
Box Jump 20/24
Sumo Deadlift High Pulls (65/95)

Masters Teams (Female/Male)
Wall Balls 10′ target (14/20)
Pull Ups/Chest to Bar
Double Unders
Push Ups
Kettle Bell Swings (35/55)
Goblet Squats (35/55)
Burpees
Snatch (any style) (65/115)
Overhead Squat (65/115)
Rowing
Running
Clean & Jerk (75/115)
Box Jump 20/24
Sumo Deadlift High Pulls (65/95)

Wall Balls 9′ target (8)
Jump Rope
Hand Release Push Ups
Kettle Bell Swings (25)
Goblet Squats (25)
Air Squats
Burpees
Thrusters (35)
Box Jump/Step Ups (20)
Sit ups
Rowing
Running 200m
Sumo Deadlift High Pulls (35)
No Olympic Lifts

CLICK HERE TO REGISTER

WOD #1 is Sponsored by Dana Desser, D.O.
The Center for Bone and Joint
www.boneandjoint.org

 

Palm Beach Partner Throwdown CrossFit Competition wods

 

 

 

 

Will be in 2 parts…… WOD 1a & WOD 1b

-WOD 1a

6 minutes for each teammate to find their 3 RM Thruster. 1st lift starts from the ground.
Score = combined heaviest successful 3 RM weight from both partners

1 min rest

Strip bars and prepare for WOD 1b

WOD 1b
4 minutes of max front squats

Team can place any weight on the bar that they choose from the plates provided in their lifting station. Weight on bar must be verified with the judge prior to start of 4 minutes.
Once WOD has started you cannot change the weight on the bar. Bars cannot be passed between partners.
Score = # of reps X weight on the bar

Video standards for all WODs will be released at a later date well before the event.

Plates in each lifting station will be:
2- 45#
2- 35#
2- 25#
2-15#
2-10#
2- 5#
2- 2.5#
Men will have a 45# bar and ladies will use a 35# bar.

WOD #2

RX
As many reps as possible in 10 minutes

Buy-in 300 Double unders (split any way)
then
Snatches (95/155)
Box jump overs 20/24

Rep scheme:
1-2
2-4
3-6
4-8
etc..

There will be a 300 double-under buy in split any way between the partners.  Then the workout will be performed as a follow the leader.  Each partner must complete an entire round, then the other partner must do the same.

Example, after the 300 double-unders are completed, partner 1 performs 1 snatch and 2 box jump overs.  Partner 1 must tag Partner 2.  Then Partner 2 will perform 1 snatch and 2 box jump overs.  Partner 2 tags Partner 1 who then performs 2 snatches and 4 box jump overs.  This continues until the 10 minute time runs out.

Snatches can be performed any way.

Box jump overs, athletes must jump over the box without touching any part of the box with their feet, hands and/or body

Scoring = Total reps performed

Scaled
As many reps as possible in 10 minutes

Buy-in 300 single-unders (split any way)
then
Snatches (65/115)
Box jump overs 20/24

Rep scheme:
1-2
2-4
3-6
4-8
etc..

There will be a 300 single-under buy in split any way between the partners.  Then the workout will be performed as a follow the leader.  Each partner must complete an entire round, then the other partner must do the same.

Example, after the 300 single-unders are completed, partner 1 performs 1 snatch and 2 box jump overs.  Partner 1 must tag Partner 2.  Then Partner 2 will perform 1 snatch and 2 box jump overs.  Partner 2 tags Partner 1 who then performs 2 snatches and 4 box jump overs.  This continues until the 10 minute time runs out.

Snatches can be performed any way.

Box jump overs, athletes must jump over the box with two feet leaving the ground at the same time. Scaled athletes may land on top of the box before stepping down to the other side. Only the athletes feet may touch the box.

Scoring = Total reps performed

Masters
As many reps as possible in 10 minutes

Buy-in 300 Double unders (split any way)
then
Snatches (65/115)
Box jump overs 20/24

Rep scheme:
1-2
2-4
3-6
4-8
etc..

There will be a 300 double-under buy in split any way between the partners.  Then the workout will be performed as a follow the leader.  Each partner must complete an entire round, then the other partner must do the same.

Example, after the 300 double-unders are completed, partner 1 performs 1 snatch and 2 box jump overs.  Partner 1 must tag Partner 2.  Then Partner 2 will perform 1 snatch and 2 box jump overs.  Partner 2 tags Partner 1 who then performs 2 snatches and 4 box jump overs.  This continues until the 10 minute time runs out.

Snatches can be performed any way.

Box jump overs, athletes must jump over the box with two feet leaving the ground at the same time. Masters athletes may land on top of the box before stepping down to the other side. Only the athletes feet may touch the box.

Scoring = Total reps performed

Workout #3
Time Cap 13:00 min

RX
Row for calories (25/20 cals) each partner
25 Single leg deck squat to a plate (total)
50 Over head squats (total) (135/95)
50 Hang Power Cleans (total) (135/95)
40 Partner Med Ball Toss over the Wall then burpee (20/14) total
50 Toes to bar (total)
Row for calories (25/20 cals) each partner

Scaled
Row for calories (20/15 cals) each partner
25 Deck squat to a plate (total)
50 Over head squats (total) (115/65)
50 Hang Power Cleans (total) (115/65)
40 Partner Med Ball Toss over the Wall then burpee (20/14) total
50 Knee Tucks (total)
Row for calories (25/20 cals) each partner

Masters
Row for calories (25/20 cals) each partner
25 Deck squat to a plate (total)
50 Over head squats (total) (115/65)
50 Hang Power Cleans (total) (115/65)
40 Partner Med Ball Toss over the Wall then burpee (20/14) total
50 Toes to Bar (total)
Row for calories (25/20 cals) each partner

Workout starts with each partner having to complete their entire calorie assignment before switching partners on the row. Foot and damper settings of the rower are a decision of the athletes.

Only the row has a partner assigned workload, all other movements can be split however the teams see fit.

Single leg deck squats (RX). Only one partner works at a time. You may not push off on the ground with your hands. At the top of the deck squat you just hop with the same leg to the top of a plate. You can step or hop down off the plate however you like. REFERENCE: https://www.youtube.com/watch?v=mg6H2SNtbtg

Deck squats (Scaled and Masters ). Only one partner works at a time. You may not push off on the ground with your hands. At the top of the deck squat you must hop or step and have both feet on the plate at the same time. You can step or hop down off the plate however you like.

Over Head Squats (OHS). Bar can move from ground to overhead (safely) per method of athlete’s choosing. Hips must break parallel and bar must remain above the athletes head. At the to we need full hip and knee extension and elbows completely locked out.

Hang power cleans (HPC). First rep with a new athlete must start as a deadlift showing control at the top. HPCs must start from above the knees and below the hips. You must show control at the top.

Partner Med Ball Toss with burpee. Each partner will stand on one side of the wall. In order to receive the toss you must 1st complete a burpee. So, partner 1 starts with the ball. Partner 2 must complete a burpee. Partner 1 must complete a full depth squat with the medicine ball, knees below parallel and toss the ball over the 9’ wall to their partner. Partner 2 catches the ball (hopefully). Partner 1 must then complete a burpee and Partner 2 must do a full squat to depth and then toss the ball back over the wall to Partner 1. If the ball lands or hist a partner prior to that partner completing their burpee, the ball must be passes back and the attempt must happen again. (we’ll do a video)

Toes to Bar. At the top both feet must touch the bar at the same time. At the bottom, feet must return behind the imaginary line of the rig uprights.

Hip tucks. At the top, both knees must rise above the level of the hip crease. At the bottom, feet must go behind the imaginary line of the rig uprights.

Scoring=Time 1sec will be added for every rep not completed

Beginner Workouts

Workout 1a
4 minutes of max front squats
Team can place any weight on the bar that they choose from the plates provided in their lifting station. Weight on bar must be verified with the judge prior to start of 4 minutes.
Once WOD has started you cannot change the weight on the bar. Bars cannot be passed between partners.
Score = # of reps X weight on the bar
rest 2 minutes

Workout 1b
Time Limit 4 minutes
Max Plank hold (details to follow)
Score= Total time of both partners, max 4 minutes each

Workout 2
300 Jump Rope Singles
then
Shoulder to Overhead (45/75)
Box Step Overs (20/24)

There will be a 300 single-under buy in split any way between the partners. Then the workout will be performed as a follow the leader. Each partner must complete an entire round, then the other partner must do the same.

Example, after the 300 single-unders are completed, partner 1 performs 1 Push Press and 2 box jump overs. Partner 1 must tag Partner 2. Then Partner 2 will perform 1 Push Press and 2 box jump overs. Partner 2 tags Partner 1 who then performs 2 Push Presses and 4 box jump overs. This continues until the 10 minute time runs out.

Shoulder to Overhead. Bar must start and return to the rack position before and after each completed repetition. The movement must finish with both arms extended overhead, elbows locked and arms aligned with the athlete’s ears.

Box jump overs, athletes are permitted to do box jumps or step ups. A completed rep counts when both feet touch the ground on the opposite side of the box where the movement started from.
Scoring = Total reps performed

Workout 3
Row for calories (15/20 cals) each partner
50 Kettle bell swings (25/35)
50 Deadlifts (95/135)
50 Sit ups
40 Partner Med Ball Toss over the Wall then burpee (8/14) total
50 Knee Tucks (total)
Row for calories (15/20 cals) each partner

Workout starts with each partner having to complete their entire calorie assignment before switching partners on the row. Foot and damper settings of the rower are a decision of the athletes.
Only the row has a partner assigned workload, all other movements can be split however the teams see fit.

Partner Med Ball Toss with burpee. Each partner will stand on one side of the wall. In order to receive the toss you must 1st complete a burpee. So, partner 1 starts with the ball. Partner 2 must complete a burpee. Partner 1 must complete a full depth squat with the medicine ball, knees below parallel and toss the ball over the 9’ wall to their partner. Partner 2 catches the ball (hopefully). Partner 1 must then complete a burpee and Partner 2 must do a full squat to depth and then toss the ball back over the wall to Partner 1. If the ball lands or hist a partner prior to that partner completing their burpee, the ball must be passes back and the attempt must happen again. (we’ll do a video)

Hip tucks. At the top, both knees must rise above the level of the hip crease. At the bottom, feet must go behind the imaginary line of the rig uprights.
Good Luck!

THE FLOATER…

WILL BE ANNOUNCED AT THE EVENT!