Melbourne, VIC, Australia   3006      
mel@theaussiethrowdown.com  |   0423 372 582

Media: LNMedia

© 2016 by The Aussie Throwdown

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- DT REVAMPED -

PLUS 1RM COMPLEX 

sponsored by

DT REVAMPED - IS OUT!
PLUS 1RM COMPLEX....

Sponsored By
Virus Australia

 

*NOTE VIDEO STANDARDS are exactly the same than the CrossFit Open. Same goes for movement standards but here are some standards we will be looking at;

Workout 1 - Part  A 

DT Revamped!

For Time - 17 mins on the clock 

EMOM – 5 Bar Facing Burpees

 in remaining time each minute, chip away at....DT

5 Rounds of

12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overhead

** Record Time on Clock **
 

Workout 1 - Part B

in remaining time left from 17 mins

1RM Complex of:

1 Power Clean
1 Hang Squat Clean
1 Front Squat
1 Jerk

_ _ _ _ 

RX – 70/50kg
Masters/Intermediate – 60/40kg
Scaled – 50/35kg

MOVEMENT STANDARDS - Part A

 

BAR FACING BURPEE

Athlete must be facing towards the bar during the entire burpee.At the bottom position, the athlete’s chest and hips must touch the ground.

The athlete can step them out and in. 
At the top of the movement, the athlete can step or jump over the barbell.

 

DEADLIFT

The barbell begins on the ground and must touch the ground between each rep.At the top of the movement the athlete’s knees and hips must be fully extended, with the shoulders behind the bar. The arms must be straight throughout and deliberate bouncing of the bar is not allowed.This is a standard deadlift with the hands outside the knees, any grip is permitted but sumo deadlifts are not allowed. Dropping the barbell at the top of the movement is permitted but not required.Chalk and injury prevention/protection such as tape are permitted. Sticky substances or anything used for advantage are prohibited. Belts are permitted.

 

HANG POWER CLEAN

Bar must start from the hang.Any repetitions starting from the ground must achieve a deadlift lockout (hips and knees fully extended, shoulders behind the bar) before re-dipping to initiate the hang power clean.Bar cannot pass below the top of knee for it to be classed as a hang clean.The barbell must travel from hang (anywhere between the knees and the hips) to the shoulders with the athlete receiving the bar above a parallel squat position.Each rep finishes with bar racked on shoulders and elbows clearly in front of the bar with the hips and knees fully extended.Cleaning the barbell from the ground in one continuous motion is not permitted.

SHOULDER TO OVERHEAD

A shoulder press, push press, push jerk or split jerk may be used here. The elbow, shoulder, hips and knees must be fully extended, and the bar finishes directly over the body with the feet in line for the rep to count.Each rep begins with the barbell on the shoulders and finishes with the weight fully locked out overhead and over the middle of the body.The bar must finish directly over the body with the feet in line.

MOVEMENT STANDARDS - Part B
 

POWER CLEAN
The barbell begins on the ground.
The barbell must come up to the shoulders with the athlete receiving the bar above a parallel squat position.
The barbell must travel from the ground to the shoulders with the athlete receiving the bar above a parallel squat position.
Each repetition finishes with bar racked on the shoulders and the elbows clearly in front of the bar with the hips and knees fully extended.
 

HANG SQUAT CLEAN
Barbell must start from the hang.
Any repetitions starting from the ground you must achieve a deadlift lockout (hips and knees fully extended, shoulders behind the bar) before re-dipping to initiate the hang squat clean.
The barbell cannot pass below the top of the knee for it to be classed as a hang clean.
At the bottom of the movement, the hip crease must go below the top of the knee.
Each repetition finishes with bar racked on the shoulders and the elbows clearly in front of the bar with the hips and knees fully extended.
Cleaning the barbell from the ground in one continuous motion is not permitted.


FRONT SQUAT
The front squat starts at the top position and finishes at the top position.
The rep is complete when the athlete’s hips and knees are fully extended and the bar is resting on the shoulders in the front rack position with the elbows in front of the bar.
The hip crease must be below the top of the knee at the bottom of the squat.
 

JERK - Push or Split 
For the Push Jerk, begin with a barbell in the front rack position.
Athletes body dips downwards slightly by flexing the hip, knee and ankle joints with torso as upright as possible.
Athlete jumps upward out of the dip position by extending the hips, knees and ankles and ‘aggressively’ presses the barbell upwards.
Upon completion of full extension and while the weight is moving upwards, athlete pushes under the bar to receive it in a partial squat.
The feet move from a under the hips to a shoulder-width position.
Elbows should be fully extended upon receiving the bar.
Complete the jerk by standing up tall with barbell supported overhead and returning the feet to hip position.
Athlete must show complete control of the bar at the top before lowering it.

For the Split Jerk, athlete receives the bar in a split position. 
The split jerk is complete when the bar is locked out overhead under control and the feet are brought together with the hips and knees fully extended..

Assistance is NOT permitted at anytime

The final lift must be locked out overhead and complete before the 17 minutes is up for the rep to count


 

PART A SCORE: FOR TIME 
If time cap is reached, score is cap (TC) plus total DT reps completed

 

PART B SCORE: HEAVIEST SUCCESSFUL WEIGHT LIFTED OF COMPLEX
Scored under Workout 1b.  
If time capped in Part a, score for Part b is 0

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If You Have Any Questions Regarding The Workout or The Competition
Please Email us at -
mel@theaussiethrowdown.com

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The Event 1 is Sponsored by
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