3 on 3 Throwdown !
Where Community meets performance
Celebrating 10 years of Throwdowns,
this year we offer 1000$ cash prize to the winning RX team!
3 0n 3 Pictures:
https://kimaschim.smugmug.com/3-on-3-2022/n-bmmhpD/
Leaderboard -
http://3on3throwdown2023.wodcast.com/
2023 Registration Opens on July 14th!
Come celebrate with us 10 years of 3 on 3 Throwdowns. Saturday September 9th 2023. Don't miss out on the most exciting one day competition of the year.
Special for this year, Rx teams will go off-site for a WOD on the Friday night at 7pm to kick off the weekend!
When: Saturday Sept 9 2023 - one day only! *Friday night wOD for Rx only
COST: $299.99 per team/
Rules & Details:
Teams are made up of two guys and one girl for the Rx division and same sex for Non-Rx (intermediate) teams. Only the team captain needs to register the team.
Cost is 299$ plus GST.
We offer three division to accommodate all abilities!
Rx- All three of your members finished in the 80th percentile or better in the CF Open!
Non-Rx Men- For those who love CrossFit but can’t quite do all the movements yet.
Non-Rx Women - For those who love CrossFit but can’t quite do all the movements yet
Division Start Times and HEATS for saturday WODS:
Attention all 3 on 3 competitors please note the start times for your division. You must present at the coral/warm up area 10 minutes prior to the start of your heat. We are generally very good at holding our start times throughout the day. If your entire team is not there when your heat is starting, you will be ranked last for that WOD.
WODs
All WODs will be released two weeks prior to the event or sooner, the final WOD for the top two teams in each division will be released an hour before you perform them.
Please note that in the intermediate division, if a team feels they can’t complete the WOD or compete effectively on a given WOD, they can ask for a scaled version. This will simply mean that they will be ranked below teams completing the WOD as prescribed for that event. We want all the teams to be able to push to their full efforts regardless of skill and ability.
All teams will perform a minimum of 4 WODS. At the conclusion of these WODS the top teams will face off in the finals.
Finals for the top three teams are schedule to start at 4:45PM.
Prizing - $1000 for the top Rx team, medals for all podium finishers.
2023 FRiday Swim WOD For RX only - “let’s Make a splash”
Teams will have one hour to complete 30 rounds of 50m swim, 10 push ups, and 15 squats.
The flow:
On 3-2-1 go the first athlete will swim across a 25 m pool, touch the wall and come back. Once they return they will pull themselves onto the deck of the pool and perform 10 push ups and 15 squats. Once this has been completed they will tag their next athlete who will be waiting in the water.
Key details: No jumping in or diving. All athletes must start in the pool at the wall. Whatever order is establish, it must be preserved for the duration of the event (an athlete cannot do back to back rounds or be skipped).
Swim - Once an athlete reaches a shallow section they may walk instead of swim if they choose to.
Push up - Chest to deck and full lockout of elbows at the top
Squat - “Open” standard, hip crease below the knee on the descent followed by standing at full extension
2023 saturday WOD #1 - “Forever 4!”
Teams will have four 4 minute windows to accomplish the following:
Row, burpee, and AMRAP Handwalking (Rx) or farmer’s carry for distance!
The flow:
Teams can select any athlete to go first. The athlete will row 500m (men & women). Following the row, the athlete will perform burpees over the rower (15 for Rx and 10 for intermediate). With the remaining time the athlete will accumulate as much distance as they can. For intermediate men teams the weight will be 32kg KBs x2 (one per hand). For ladies the weight will be 24KG KBsx2 (one per hand). For RX, the athletes will handwalk. The distance will be 20’ feet (10’ minimum) before the athletes can turn around.
Once the 4 min time cap is reached, their will be a 20 second pause to ensure the judge sees the screen of the rower and acknowledges zero meters on the screen for the second athlete. After the 20 seconds, the clock will start and athlete number #2 will follow the same sequence and again for athlete #3. After each athlete has performed one round, the last 4 minute window will begin for all teams. During this final 4 min window teams can switch as needed. For example one athlete can row, one can burpee, one can handwalk. Use whatever strategy is best for your team!
Key details - RX athletes must complete the hand walking in a minimum of 10 foot increments. For intermediate athletes the farmer walk must be unbroken for 20’ and then KBs must be set on the ground to allow the athletes to turn around. Note you cannot turn around holding the KBS. No grips of any kind allowed.
Burpees - the burpee begins with the athletes chest and thighs on the ground and ends once they have jumped over the rower. Stepping over is not allowed (two foot take off not required, but both feet must be in the air together at some point). Lateral jumps, and staggered jumps, and row facing jumps are all allowed.
Handwalking - The hands must start behind the designated tape line. Both hands must cross the next tape line with the athlete in control.
Rowing - The athlete can be strapped in but cannot touch the handle until the clock beeps. They also must remain on the rower, strapped in, until 500m is seen on the screen.
Scoring - Each 10 foot increments = 1 pt
2023 Saturday WOD #2 - I lift, you lift, we all lift
Teams will have 3 minutes to accomplish the following:
AMRAP clean and jerks at a designated weight.
The flow:
All athletes on a team will go a at the same time. Each athlete will have their own bar to perform as many clean and jerks as possible in a 3 min window.
Key details - Each athlete must stay at the bar/weight they started at for the duration of the 3 minutes. Any clean variation is acceptable, muscle clean, power clean or full clean (no hang cleans). Once the clean is received on the shoulders the athlete will proceed to locking out the weight overhead. Again any shoulder to overhead is acceptable, strict press, split jerk, push press etc. The athletes must show full control and lockout prior to returning the bar to the floor.
Bar weights -
Rx - Men’s bars will have one loaded at 225lbs, one will be loaded at 265lbs. Ladies bar will be loaded at 165lbs
Men’s intermediate - One of each - 165lbs, 185lbs, and 205lbs
Ladies intermediate - One of each - 115lbs, 125lbs, 135lbs
Scoring - One rep = 1 pt
Each team will have three judges as all athletes will try and get as many reps for their team as possible and will be performing their reps at the same time. It is up to the team to strategize how best to use their team to get the maximum amount of reps.
2023 saturday WOD #3 - “I dare you”
Teams will have a 20 minute cap to accomplish the following:
For time - 6 rounds switching every round of
DB hang squat cleans + DU + T2Bs
The flow:
On 3-2-1 Go the first athlete will advance to the Db and begin their first set of 15 Db hang squat clean. Once completed they will move forward to completing their DU and finish with the required T2Bs. Once a full round is completed they will run back to the start line tag their partner and have them start round number 2 of 6.
Key Details:
In the Rx division once an athlete starts they must finish an entire round before switching off.
In the Non-Rx/intermediate division athletes can switch as as needed, however they will have a penalty of 10 burpees that must be accomplished by the exiting athlete before a new athlete can step in. In all divisions the order of athletes established must be kept throughout.
Specifics per division:
Rx - DB weight will be 50lbs for men and 35lbs for ladies. The rep scheme will be 15 hang squat cleans, 90 DU, and 30 T2Bs.
Men’s intermediate - DB weight will be 35lbs for men. The rep scheme will be 15 hang squat cleans, 60 DU, and 20 T2Bs.
Ladies intermediate - DB weight will be 25lbs for ladies. The rep scheme will be 15 hang squat cleans, 60 DU, and 20 T2Bs.
Scoring:
Faster is better. One second penalty for each rep not completed at the time cap.
2023 SATURDAY WOD #4 - “1000$ or bust”
Teams will have a 10 minute cap to accomplish the following:
For time - 12-1 of snatches and BM for Rx and C2Bs for intermediates
The flow:
On 3-2-1 Go teams will send their first athlete to complete 12 snatches and 12 of the required gymnastics movement for their division. After completing their 12 reps of each movement they will run back to the start line and tag their partner. The second athlete will perform 11 reps of each movement. This sequence will continue until teams successfully finish one rep of each movement or the 10 min time cap is reached.
Key Details:
In the Rx division once an athlete starts they must finish an entire round before switching off.
In the Non-Rx/intermediate division athletes can switch as as needed, however they will have a penalty of 10 burpees that must be accomplished by the exiting athlete before a new athlete can step in. In all divisions the order of athletes established must be kept throughout.
Any barbell snatch is acceptable- essentially ground to overhead with no rack.
Specifics per division:
Rx - Barbell weight will be 155lbs for men and 105lbs for ladies. Gymnastic movement requirement will be Bar Muscle Ups for all athletes in the Rx division.
Men’s intermediate - Barbell weight will be 115lbs. Gymnastic movement requirement will be Chest to Bar for all athletes.
Ladies intermediate - Barbell weight will be 85lbs. Gymnastic movement requirement will be Chest to Bar for all athletes.
Scoring:
Faster is better. One second penalty for each rep not completed at the time cap.
