CrossFit Sunset posted on Facebook
THROWDOWN MOVEMENTS AND INFO
2015 CrossFit Sunset Throwdown
Any questions please email Coach MAC — Jason@crossfitsunset.com
For some of us to push ourselves in new and different ways and to discover an intensity we did now know. For others, to test ourselves against other athletes in the gym to see how we measure up in a competition setting. For all…HAVE FUN!
You will start either on SIDE A or SIDE B. On each side you will have 3 workouts to complete. Each workout has a 4 min cap with 2 min rest between workouts. You will have more rest time between SIDE A and SIDE B.
*this is not all movements…but ones you may need to decide between RX and FUN
**this is subject to change
NOTE TO POTENTIAL RX ATHLETES:
Push yourselves. There may be a movement or 2 that is on the list that may not be your best. That’s okay. As long as you can do the majority of the movements then challenge yourself. Any questions talk to MAC.
Wallballs 20/14 (M/F to 10 ft target)
HSPU (RX style—plates and a abmat)
Goblet Squat 28kg/20kg
STO(shoulder to Overhead) 61kg/43
Ring Muscleups OR 4 CTB pullups per MU (to be clear what this means-we expect RX athletes to have MU…but if you do not or are not proficient you have the option to essentially do 4 CTB pullups instead of 1 ring muscleup. Is this a fair tradeoff…nope but the alternative is just to stare at the rings…work on muscleup 😉
Slam Balls (you may not know what this is…but you can all do it)
Wallballs 16/12 (M to 10 ft target…F to 9 ft target)
Jump Rope Singles
STO(shoulder to overhead)-43kg./30
Goblet Squats 20/12