SacTown Throwdown 2012 from American River CrossFit on Vimeo.

Come cheer on team ARCFit as we battle it out with other area CrossFit gyms at the Sactown Throwdown.  Our teams and the first day of “workouts” are below.  Wear orange and be loud!

Open:  Lei, Sonic, Ryan, Mesh

Novice:  Mel Z, Kalie, Asian Kyle, Russ

Masters: T, Laura, Domingo, C-Boy

Events

Strongman Ladder

20 Stations,
35 sec to make 1 successful lift
10 sec to move on to next station

The lift order repeats as follows for 5 progressively heavier rounds (20 total stations)
1) Stone to Shoulder
2) Log Ground to Overhead
3) Tire Flip
4) Axel Deadlift and Hold 30 seconds (double overhand)

You’re out when fail and completed stations is your score.
Loads TBA in Opening Ceremonies

Gymnastic Ladder

10 Stations
35 sec for max reps
10 sec to move on to next station

1) Muscle Ups (rings)
2) Alt. Candle Stick Roll to Pistol
3) Toes To Bar
4) Pirouettes 180°
5) Pull Ups
6) Cartwheels on 2×8 plank
7) Handstand Push Ups (kip allowed)
8) Superman Plank w/Chain
9) Bar Pull Overs
10) Handstand Hold

Higher skill movements are weighted higher than low skill.

Conditioning Test

4 Stations
4 Minutes Each for Max Rep
Shot Gun Start

1) Air Dyne for Cal (no standing)
2) Obstacle Climb Over and Under
3) Heavy Rope Double Under
4) Sandbag Shuttle Run

Efficiency Floater

2 Minutes Max Power Cleans

You pick weight

Score is-
(Reps x Range of Motion x Bar Weight)/Your Body Weight

Accuracy Floater (worth ½ event)

In 1 Minute, do 20 Burpees and Throw 5 Spears at Target

Score is value of spears plus time remaining on the clock when your 5th spear strikes.