CAP CROWN Throwdown

Competing isn’t always about the ‘competition’ for a lot of people! It’s about having fun, pushing your limits with your friends and supporters! Surround yourself with others who will push you to be the best version of you!
📸

Who wore the crown in 2024 👑👑

We are kicking things off early to be done early 🤩

Silver Grill will be set up serving hot coffee & breaky burgers/wraps ☺️

SNATCHES & LADDERS
4 part score – each for reps.
3:00 work – 1:00 rest x 4
Part A)
18 snatches weight 1
15 sync box jump overs
- max toes 2 bars
Part B)
14 snatches weight 2
13 sync box jump overs
- max handstand push ups
Part C)
10 snatches weight 3
11 sync box jump overs
- max bar muscle ups
Part D)
6 snatches weight 4
9 sync box jump overs
- max alternating pistols

ADVANCED =
W1) 40/30
W2) 55/40
W3) 65/50
W4) 80/60
24/20” TOTAL BJO
INTERMEDIATE =
W1) 35/25
W2) 45/30
W3) 55/35
W4) 60/45
24/20” BOX JUMP OVERS
TOES TO BAR
ABMAT HSPU
C2B PULL UPS
PISTOLS
BEGINNER =
W1) 30/20
W2) 35/25
W3) 40/30
W4) 50/35
24/20” BOX STEP OVERS
KNEE RAISES
ABMAT & 10KG PLATE HSPU OR 2 X HR PUSH UPS
PULL UPS OR 2 X RING ROWS
PISTOLS

CLEAN IT UP CURTIS

2 part score
Part A: Time (9:00 cap)
1-10 reps
Sync power cleans
Sync burpee over equipment
Athletes will have a BB and a set of DB’s.

Part B: Load (5:00 cap)
Find a max load for complex
1 x power clean
2 x front rack lunges
1 x shoulder 2 over head

ADVANCED =
45/30 BB & 22.5/15 DB’S
INTERMEDIATE =
35/25 BB & 17.5/12.5 DB’S
BEGINNER =
30/20 BB & 15/10 DB’S

GAG N BAG

2 part score.
Part A) for total reps.
0:00 – 1:30
Partner A
12/8 echo
8 dual KB thrusters
Max sandbag cleans
1:30 – 3:00
Partner B
12/8 echo
8 dual KB thrusters
Max sandbag cleans
1:00 rest
X 4 rounds.

Part 😎 for total reps
15:00 – 17:00
Max handstand walk meters
(one person must complete a full 4m before swapping)

ADVANCED
24/16 KB
150/100LB SANDBAG
2M MINIMUM HSW
INTERMEDIATE
16/12 KB
150/100LB SANDBAG
1M MINIMUM HSW
BEGINNER
12/8 KB
100/55LB SANDBAG
NO MINIMUM HSW

ANY DIVISION CAN SUB HSW FOR WALL WALKS IF NEEDED BUT WILL GET SCORED LOWER THAN THOSE TEAMS DOING HSW.

Athletes!!!!!!! Workouts will be announced by the end of today 🤩 Rego’s are closed……. However, we are opening up Rego’s for 24hrs only after workouts are announced incase you get fomo 😉

72 hours left to register!!!!!!! Don’t miss out. Workouts will be announced by Sunday!

We are excited to announce returning as a sponsor for this years event!

We are super excited to announce coming on board as a sponsor for this years Cap Crown event! Still time to register.