Outside the Box Throwdown 2023

1293 Plantation Drive,Hardeeville SC 29927

22 April, 2023

Description

May River Fitness is proud to host the 3rd Annual Outside the Box Throwdown fitness competition featuring 2-person teams for all levels. All proceeds will benefit the Creative Church Food Pantry that provides food services for Jasper County families in need. Prizes are awarded for first place at each skill level. There will also be vendor swag, t-shirts, food, and fun for all athletes and spectators. A Spirit Prize will be given to one team that has the best costume and one team that has the best name, so be creative! Teams will be registered as either male/male or female/female, with three levels available to compete in: "Everyday Athletes" (beginner), "WOD Killas" (intermediate), and "Firebreathers" (RX). To determine the skill level you will be competing in, check the standards below. Competition is capped at 30 teams. This event takes place both outdoors in the field, with 2023 featuring one WOD in our new facility. There will be a concession stand available for snacks and drinks to purchase. REGISTRATION FEE IS $30 PER TEAM FROM MARCH 13- 24. PRICE INCREASES TO $40 PER TEAM AFTER MARCH 25. REGISTER BY APRIL 14 TO BE GUARANTEED A T-SHIRT. FINAL REGISTRATION DEADLINE IS APRIL 18. ONLY ONE PERSON PER TEAM NEEDS TO SIGN UP. INFORMATION FOR BOTH ATHLETES WILL BE COLLECTED DURING CHECKOUT. If you would like to make a donation directly to the Creative Church Food Pantry, you can do so via the tickets page. There are NO REFUNDS for any teams that cancel or are no-shows. This is a charity competition and your registration fee will go towards providing food to families in need. Thank you! WOD # 1: JARS OF PEANUT BUTTER For TimeFIREBREATHERS- RX As a team, splitting work as needed: 200 Double Unders100m Buddy Carry while holding a Kettlebell (35/53)Each teammate must then complete the following: 10 Kettlebell Sumo Deadlift High Pulls (35/53)20 Ab mat sit upsAs a team, splitting work as needed: 100m Buddy Carry while holding a Kettlebell (35/53)200 Double UndersWOD KILLAS- INTERMEDIATE As a team, splitting work as needed: 200 Single Unders100m Buddy CarryEach teammate must then complete the following: 10 Kettlebell Sumo Deadlift High Pulls Each (23/45)20 Ab mat sit upsAs a team, splitting work as needed: 100m Buddy carry200 Single UndersEVERYDAY ATHLETES- BEGINNER 200 Single Unders (split as needed) 50m Bear Crawl together Each teammate must then complete the following: 10 Kettlebell Sumo Deadlift High Pulls (25/35)20 Ab mat Sit ups50m Bear Crawl together 200 Single Unders (split as needed) Standards: For Sumo Deadlift High Pulls, hands must be inside legs. The SDLHP is complete at full hip and knee extension with the kettlebell pulled under the chin. For Ab mat sit ups, hands must touch the ground overhead and is complete with the shoulders above hips. For Buddy Carry with a Kettlebell, the bell can be held by either teammate, in any matter team decides. WOD #2: CANNED FRUIT + VEGETABLES12-minute AMRAPBoth teammates must complete each set of movements, tagging your partner in after the sprint FIREBREATHERS- RX 10 Alternating Pistol Squats, 50m sprint 10 Single Arm Dumbbell Thrusters (35/53),100m sprint5 Burpee Box Jump Overs (20/24), 200m sprintWOD KILLAS- INTERMEDIATE 10 Air Squats, 50m sprint10 Single Arm Dumbbell Thrusters (25/35), 100m sprint5 Burpee Box Jump Overs or Step Overs (20/24), 200m sprintEVERYDAY ATHLETES – BEGINNER 10 Air Squats, 50m sprint10 Single Arm Dumbbell Thrusters (15/25), 100m sprint5 Burpee Box Jump Overs or Step Overs (20/20), 200m sprint Standards: For pistol squat, the non-working leg must remain in front of the body (cannot pass beyond profile). Holding on to the non-working leg is permitted. At the bottom, the hip crease must pass below the top of the knee on the working leg. No other body part other than the support foot can touch the floor. You cannot use the hands/arms to push into the working leg. All squats (including in the thruster) must be at or below parallel. The thruster is complete at full hip, knee, and arm extension. The rep must be completed in one fluid motion from the bottom of the squat. A front squat followed by a jerk is not permitted. A full squat clean into the thruster is permitted only when the dumbbell is taken from the floor. *Athletes will do 5 reps per arm, then switch to complete the remaining 5 reps on the other side. Athletes do not have to have touch the dumbbell to the floor when switching arms. For the box jump overs, a two-foot takeoff is required. Alternatively, the athlete may jump completely over the box. For step overs, both feet must touch the top of the box. There is no requirement to stand tall while on top of the box. WOD #3: Dried Pasta Barbell Ladder. Score is total pointsEach team will have 1 minute at each barbell. Each athlete will declare intended lift at each weight. Each athlete will have 1 attempt at their declared lift. If they fail, that athlete gets zero points for that barbell but can still progress to next barbell. At each weight, athletes will choose from: Deadlift = 1 point Squat/Power Clean = 3 points Squat/Power Snatch = 5 points FIREBREATHERS – RX 95/135, 105/155, 125/175, 135/185, 145/205, 150/215, 155/225, 175/255, 195/275, 215/305 WOD KILLAS- INTERMEDIATE 55/75, 65/95, 80/115, 95/135, 105/155, 125/175, 135/185, 145/205, 150/215, 155/225 EVERYDAY ATHLETES- BEGINNER 35/45, 45/55, 55/65, 65/75, 75/95, 80/115, 95/135, 105/155, 125/175, 135/185 Standards: The Deadlift is credited when the athlete’s hips and knees reach full extension and the athlete’s head and shoulders are behind the bar. The clean is credited when the athlete’s hips and knees reach full extension and the bar is supported in the front-rack position. For the snatch, the athlete must bring the bar from the ground to the overhead position in one smooth motion. At the top, the arms, hips and knees must be fully locked out with the bar directly overhead.