Greek Throwdown 2022

Workout Notes

Video Details:

The video starts with the competitor stating:

• The first and last name
• The division they are competing in
• Measuring all of the equipment noted
• All views of the camera are at a 45-degree angle to show complete RANGE OF MOTION and movement specifications.

 Measurements:

• Barbell 
• Weights for the Barbell

Movement Specifics:

• Thruster
  • The Barbell Is placed on the floor
  • Weights are secured with collars
  • This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead 
  • The hip crease must clearly pass below the top of the knees in the bottom position
  • A full squat clean into the thruster is allowed when the bar is taken from the floor
  • A Cluster is also allowed
  • If the barbell is dropped from overhead, it must settle on the ground before the athlete picks it up for the next repetition. 
  • The rep is credited when the barbell is locked out overhead, with the hips, knees, and arms fully extended, and the bar directly over the middle of the athlete’s body.
    
    
• Burpees Over the Bar Lateral
  • The athlete from a standing position drops to the ground laterally to the barbell
    • Chest and quads must touch the ground
  • The repetition is completed when the Athlete in one single jump ends up on the opposite side of the starting position

Workout Breakdown:  

This is a cumulative workout for 6 minutes to perform the maximum amount of repetitions. 

At the 3, 2, 1, GO, the athlete who is standing above or near the barbell must perform the exact number of reps required before moving to the next movement and round.  Once the total number of reps is completed, only then can the athlete move to the next movement.

The Burpees must begin in a lateral or parallel position to the barbell.

Every repetition must be clearly shown

Thrusters:  Full Extension and Hip Crease below the top of the Knee

Burpees:  Chest, hips, and quads must make contact with the floor

Don't forget to have FUN!

#Greekthrowdown2022

Workout Notes

Video Details:

The video starts with the competitor stating:

• The first and last name
• The division they are competing in
• Measuring all of the equipment noted
• All views of the camera are at a 45-degree angle to show complete RANGE OF MOTION and movement specifications.

 Measurements:

• Dumbbell weight @ the division Specifications
• Barbell
• Weights on the Barbell
• Height of the Box @ the division Specifications

Movement Specifics:

•  Deadlift 
• This is a traditional deadlift with the hands outside the knees.
• Sumo deadlifts are not allowed.
• Starting with the barbell on the floor, the athlete lifts the bar until the hips and knees reach full extension, and the head and shoulders are behind the bar.
• The arms must be straight throughout.
• No bouncing.
• Two separate barbells may be used for deadlifting during the workout.
• If one barbell is used, the athlete may receive assistance with changing the load.
  
  
• Box Step Over with Double Dumbbell in Suitcase Carry
  • Both Feet Start on one side of the box
  • Step Over laterally or facing is allowed
  • Only when both feet end up on the opposite of the starting side are together is the repetition complete
  • Both Feet must end up on the opposite side together before starting the next repetitions

Workout Breakdown:  

This is a for-time workout. 

At the 3, 2, 1, GO, the athlete who is standing above or near the barbell must perform the exact number of reps required before moving to the next movement.  Once the total number of reps is completed, only then can the athlete move to the next movement.

The box step repetition begins when the athlete holds both dumbbells in his or her arms in a suitcase manner and steps on the box and then over.  Both feet don't have to be on the top surface of the box but both feet must be together when starting and completing the reps. 

Don't forget to have FUN!

#Greekthrowdown2022