THIS TIME HITS DIFFERENT!
Join us on competition day as Coalition proudly presents our third West Town Throwdown.
This partner-based event features three workouts in a single day, with divisions for Male/Male, Female/Female, and Male/Female teams, available in both RX and Intermediate levels. With limited spots available, registration is $150 per team and includes individual athlete tees ready for competition day.
The workouts will be well-balanced, hard as hell, challenge a variety of skills and strengths, all while being miserably “fun”.
We can’t wait to see you in August!
WHO
Teams of Two
Male/Male
Female/Female
Male/Female
WHERE
Coalition Strength & Conditioning
2051 West Carroll Ave,
Chicago, IL 60612
WHEN
August 17th, 2024
Event Schedule & Heat Assignment will be released closer to the throwdown.
RX
SNATCH 155/110#
BURPEE BOX JUMP-OVER 24”/20”
DEADLIFT 185/130#
ECHO BIKE / SKI erg
WALL WALKS
BAR MUSCLE-UPS
TOES-TO-BAR
CHEST TO BAR-PULL-UPS
WALL BALLS 20/14#
HANG 2-DB STEP-UPS 50/35#
FRONT RACK 2-DB LUNGE 50/35#
POWER CLEAN 185/130#
HANG CLEAN 185/130#
INTERMEDIATE
SNATCH 115/85#
BURPEE BOX JUMP-OVER 24”/20”
DEADLIFT 135/95#
ECHO BIKE / SKI erg
WALL WALKS
CHEST TO BAR PULL-UPS
TOES-TO-BAR
PULL-UPS
WALL BALLS 20/14#
1-DB STEP-UPS 50/35#
1-DB LUNGE 50/35#
POWER CLEAN 135/95#
HANG CLEAN 135/95#
DIVISION SCHEDULE
Each division will run start to finish across all 3 events (including heats/rests).
Medals will be given to the top 3 teams in each division.
MORNING: 9am-12:45pm | Intermediate - FEMALE/FEMALE, FEMALE/MALE, MALE/MALE
AFTERNOON: 1:15pm-5pm | RX - FEMALE/FEMALE, FEMALE/MALE, MALE/MALE
-
FOR TOTAL REPS:
EVERY 1:30 FOR 15 MINUTES - ALTERNATE ROUNDS WITH PARTNER
RX
5 POWER SNATCH 155/110#
8 BURPEE BOX JUMP-OVERS 24"/20"
MAX CAL BIKE TO 1:30INTERMEDIATE
5 POWER SNATCH 115/85#
8 BURPEE BOX JUMP-OVERS 24"/20"
MAX CAL BIKE TO 1:30SCORE:
TOTAL REPS (PSN + BBJO + CAL BIKE)
-
FOR TIME: (20 MIN TIME CAP)
PARTNERS ALTERNATE SKI / WALL WALK EACH ROUND
24-21-18-15-12-9 CAL SKI (F=18-16-14-11-9-7)
9-8-7-6-5-4 WALL WALKS
1-1-3-3-5-5 SYNCHRONIZED BB COMPLEX
FINISH EACH ROUND WITH SYNCHRONIZED BB COMPLEX
BB COMPLEX = 1 DL + 1 PCL + 1 HCL
+2 REPS ON ROUNDS 3/4, +2 REPS ON ROUNDS 5/6 (1+1+1, 3+3+3, 5+5+5)
RX | 185/130#
INTERMEDIATE | 135/95#
SCORE:
TIME AT END OF FINAL SYNCHRONIZED BB COMPLEX
-
FOR TIME: (18 MIN TIME CAP)
DIVIDE REPS WITH YOUR PARTNER AT YOUR OWN DISCRETION - CHIPPER STYLE!!!
RX
30 2-DB STEP-UPS 50/35# @ 20” BOX
50 TOES-TO-BAR
60 2-DB LUNGES 50/35#
40 CHEST TO BAR PULL-UPS
90 WALL BALLS 20/14#
30 BAR MUSCLE-UPS
INTERMEDIATE
30 DB STEP-UPS 50/35# @ 20”/24" BOX
50 TOES-TO-BAR
60 DB LUNGES 50/35#
40 PULL-UPS
90 WALL BALLS 20/14#
30 CHEST TO BAR PULL-UPS
SCORE:
TIME WHEN ALL REPS HAVE BEEN COMPLETED
