North County Throwdown
🌴North County Throwdown presented by Assault Fitness is coming in 🔥hot🔥 to Carlsbad! Grab your swolemate for our partner competition coming to North County, San Diego on July 23rd, 2022.
Competitions at FLxR Fitness are suitable for all levels of athletes. Not sure which division to register for? Workouts will be released prior to the competition so you can see what you are up against. Check out the minimum standards for each division to see where you stack up. Spread the word and register now to start training for the hottest partner competition in San Diego!
DATE/TIME:
Saturday, July 23rd, 2022
8AM- 4PM
Register at Competition Corner
FORMAT:
Partner Competition
DIVISIONS:
Rx - M/M
Rx - M/F
Rx - F/F
Scaled - M/M
Scaled - M/F
Scaled - F/F
MOVEMENT STANDARDS:
Rx Division - WODs will be attainable for most Rx level to elite level athletes. Recommended working weights and necessary skills associated are below. Please note, some workouts may include loads heavier & skills greater than the below.
Deadlift (225/155)
Power Clean (155/105)
Snatch (115/85)
Front Squat (135/95)
Skill proficiency: Double Unders, Chest to Bar, Handstand Push-Ups, Toes to Bar, Muscle Ups
Scaled Division - will be open to beginner levels of athlete. The movements will be basic movements that can be done by all levels with little to no scaling. The WODs will be designed to make this all levels division competitive and fun. Recommended working weights and necessary skills associated are below. Some workouts may include loads heavier & skills greater than the below. Please note, that in the scaled division, scaling of movements may be allowed. Any team that scales will be automatically placed lower than teams completing the movements as prescribed for the corresponding event.
Deadlift (185/135)
Power Clean (115/85)
Snatch (95/55)
Front Squat (115/65)
Skill proficiency: Single Unders, Modified Push Ups, Jumping Pull Ups, Bar Hang Holds, Handstand Holds (on a wall, facing or facing away from wall)
PRICING SCHEDULE (+PROCESSING FEES):
Register at Competition Corner
May - June 10 | $160 ($80 per person)
June 11 - July 9 | $180 ($90 per person)
Every Registration includes: (1) T-shirt Per Athlete & (1) Athlete Banner
*Last day to register and receive a t-shirt and athlete banner is June 24, 2022
EVENTS & MOVEMENT STANDARDS:
Event 1 - I Swear I Could Hit That (Movement Standards)
Sponsored by NOCCO & Barebells
3 Rounds for Time Each (Rx & Scaled)
15/12 Cal on Assault Bike
1 Unbroken Complex
2 Hang Cleans
1 Thruster
1 Shoulder to Overhead
Details:
“Stadium” style workout; meaning athlete 1 goes, then athlete 2 follows
1 round = both partners complete prescribed calories on assault bike and the barbell complex unbroken
Athlete #1 starts on the assault bike and finishes prescribed calories
After athlete #1 is finished on assault bike, they may move to the barbell complex
Athlete #1 will attempt the barbell complex; athletes can add weight each round
Athlete #2 cannot start on the bike until athlete #1 is off the bike
Athlete #2 cannot start on the barbell until athlete #1 has finished a succesful attempt of the barbell complex
Barbell complex must be unbroken; barbell cannot rest on the ground
If barbell complex is not complete and has a failed rep, athlete must attempt the complex again until completed with a successful rep. Load may be changed if necessary to complete successfully.
Barbell must start empty, however once athlete #1 has started the workout, athlete #2 can add weight to the bar for athlete #1 if they want; athletes can load barbell for partner
M/F teams will have (2) barbells; (1- 45 LBS) male barbell and (1- 35 LBS) female barbell
Time Cap - 15 min
Scoring:
Score 1A - Time to complete 3 rounds by each partner
Score 1B - Heaviest load lifted by each athlete (i.e. athlete 1 = 225; athlete 2 = 255; total of 480)
Heat Assignments (Coming Soon)
Event 2 - The Race (Movement Standards)
Sponsored by Ascent Protein
For Time
Rx
80 Calories on Rower
70 Box Jump Overs
60 Double Hang Kettlebell Snatch
50 Burpees
MM - 24” box, 35 LBS
MF - 24" box; 35/25 LBS
FF - 24" box; 25 LBS
Scaled
80 Calories on Rower
70 Box Step Overs
60 Single Arm Alternating Dumbbell Snatch
50 Burpees
MM - 20" box; 35 LBS
MF - 20" box; 35/25 LBS
FF - 20" box; 25 LBS
Details:
Cannot move onto the next movement until the previous movement is completed
Athletes can split reps as they see fit, however, each athlete must complete at least (1) rep of each movement
(1) athlete working at a time
See “Movement Standards” for specific requirements for each movement
Time Cap: 14 minutes
Scoring:
Score is the time is take to complete all reps
If time cap is hit, score will be total reps completed
Heat Assignments (Coming Soon)
Event 3 - Execution (Movement Standards)
Sponsored by Thorne
For Time
Rx
Part A: 00:00 - 06:00
8 Rope Climbs @ 15 ft.
20 Snatches (115/75 lbs.)
30 Chest to Bar
Rest: 06:00 - 07:00
Part B: 07:00 - 15:00
8 Rope Climbs
20 Snatches (135/95 lbs.)
30 Bar Muscle Ups
Scaled
Part A: 00:00 - 06:00
16 Rope Pulls
20 Snatches (75/55 lbs.)
30 Jumping Pull-Ups
Rest: 06:00 - 07:00
Part B: 07:00 - 15:00
16 Rope Pulls
20 Snatches (95/65 lbs.)
30 Pull-Ups
Details:
Athletes may split reps as they see fit
Each athlete must perform at least (1) rep of each movement
If athletes finish movements before the time cap, they earn additional rest. Athletes can not move on to Part (B) until mandatory (1) minute of rest is complete
All athletes will start at the same time for both Part A and Part B
Scoring:
Time to complete Part A
Time to complete Part B
If a team is time capped, their score will be the amount of reps completed
Tiebreak time is the time the snatches are completed in each round
Heat Assignments (Coming Soon)
Floater WOD - Jaxson’s Funtime (Movement Standards)
AMRAP 5 (As many reps as possible)
Rx
100m Sled Drag + D-Ball Carry
30 Synchro D-Ball Squats
As many Double Unders as possible with remaining time
MM - Sled: 5 plates; D-Ball: 50 lbs.
MF - Sled: 4 plates; D-Ball: 50 lbs. for carry, 50/30 lbs
FF - Sled: 3 plates; D-Ball: 30 lbs.
Scaled
100m Sled Drag + D-Ball Carry
30 Synchro D-Ball Squats
As many Single Unders as possible with remaining time
MM - Sled: 4 plates; D-Ball: 30 lbs.
MF - Sled: 3 plates; D-Ball: 30 lbs. for carry, 30/20 lbs
FF - Sled: 2 plates; D-Ball: 20 lbs.
Details:
Sled must be dragged by (1) athlete at a time, switching as often as they feel necessary
While (1) athlete is doing the sled drag, the other must carry the d-ball
The d-ball and sled must cross the start/stop line completely before moving onto the next movement
Sled can not be pushed
D-ball must be carried by an athlete; cannot be dragged, pushed or rolled
Athletes must perform their d-ball squat simultaneously, starting squat at same time and standing back up at the same time
During the d-ball squats must be held in front of the body and cannot be held on back
(1) athlete working at a time on the jump rope
Scoring
Score is the number of doubles completed by the end of 5 minutes
Tie breaker is the time the synchro d-ball squats are finished
Scoring:
Score is the time it takes to complete all reps
If time cap is hit, score will be total reps completed
Heat Assignments (Coming Soon)
VOLUNTEERS:
Volunteers are needed! Please fill out volunteer form on registration page so we can reach out to you. Volunteers receive shirt and lunch.
VENDORS:
Vendor spots available. Please e-mail info@flxrfitness.com to inquire about vendor spots.
REFUND POLICY:
Please note that the registration fee is non-refundable unless a replacement athlete/team is found. By registering, athletes knowingly are agreeing to the Refund Policy.