WORKOUT 20.3 TEAMS For timeMF Pair 1:2 rounds

60 Box jump overs 24/20” 60 Alternating dumbbell

shoulder to overhead 22,5/15kg

45 Chest to bar pull-ups

MF Pair 2:2 rounds

60 Box jump overs 30/24”60 Handstand push-ups30 Bar muscle-ups

Time cap 24 minutes

20.3 TEAMSI AM LIMITLESS

NOTESAll workouts needs to be done in one day with in the designated order (20.1-20.2-20.3). That means on the same date not in a 24 hour window. Please be aware that you need to film the clock on our homepage before the start of each workout. Make sure you are familiair with the terms and conditions as specified in our Rulebook.

This workout begins with the first pair standing in front of two boxes. After the call of “3,2,1 … go,” the pair will perform 60 box jump overs, followed by 60 alternating dumbbell shoulder to overhead and then 45 chest to bar pull ups, pair 1 needs to do 2 rounds of this. After completion of the 2 rounds the second pair starts with 60 box jump overs, followed by 60 handstand push-ups and then 30 bar muscle ups, also for 2 rounds. The workout is over when the team completes all 630 repetitions or when the time cap of 24 minutes is reached.

Within the pairs, each athlete has to do a minimum of one rep of each movement. Also within the pairs, workload can be shared as long as only one athlete is working at the time.

The team’s score is the time upon completion of the workout. If the team is unable to complete all of the work within the 24 minutes, the amount of reps successfully completed within the cap will be noted separately.

The scoring for this workout includes a tiebreak. Upon completion of the workout portion of pair 1, time should be marked. When you submit your final result there will be a separate field where you will enter the elapsed time at which you complete the first 2 rounds.

E.g. if the team completes 2 reps of the handstand push-ups in round 2, the team’s score will be 542 reps with the tiebreak time after the set of 45 chest to bar pull ups from MF Pair 1.

In the case where two teams have the same score (time or total number of reps), the team with the lower tiebreak will be ranked higher. If you don’t enter a tiebreak, it’ll automatically be 24:00. Since the workout is for time, all tiebreak times must be reported in elapsed time, not in time remaining. Do not use a countdown timer.

In this workout, a team can only use two boxes, two sets of dumbbells (1 male set and 1 female set) and one spot for handstand push ups.

Athletes and/or teams submitting videos should have someone monitor their movement during the workout to ensure each repetition meets the required standards.

EQUIPMENT– 2 Boxes– 2 Sets of dumbbells with the appropriate weight

(M2x22,5kg, F2x15kg)– Pull-up bar– Measuring tape– Floor marks for the handstand push-up box

LBSWhen using pounds instead of kilos, the table below displays the dumbbell weight required.

KG LBS22,5 5015 3510 22,50

MOVEMENT STANDARDS 20.3 TEAMS

Box jump oversEvery rep must begin with both feet on the floor. The athlete jumps on the box and off on the opposite side. The rep finishes with both feet on the floor on the other side of the box. A two-foot takeoff and landing on the box is always required and only the athlete’s feet may touch the box. Jumping, stepping and turning off the box are all permitted. There are no rules to the direction of the athlete’s body with regard to the box. Step-up and overs are only allowed in the scaled division.

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1

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MOVEMENT STANDARDS 20.3 TEAMS

Alternating dumbbell shoulder to overheadThis movement is done with two dumbbells. The repetition starts with the dumbbells on the shoulders and finishes with one of the dumbbells directly overhead. At the bottom of the movement, a head of each of the dumbbells must be in contact with the shoulder.

In the end position a head of one of the dumbbells must be in contact with the shoulder, while the other dumbbell is secured overhead. For the top of the repetition, the hip, knees and one arm must be fully locked out with the dumbbell clearly over the middle of the athlete’s body when viewed from profile.

The athlete may choose to do a shoulder press, push press, push jerk or split jerk. However, both feet must return and be in line under the athlete’s body while the dumbbell is locked out overhead for the repetition to count.

Athletes must alternate arms. If the athlete receives a no rep on a certain repetition, he or she needs to get a clear rep on that same side, before proceeding.

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MOVEMENT STANDARDS 20.3 TEAMS

Chest to bar pull-upThis is a standard chest-to-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed as long as all the requirements are met. The arms must be fully extended at the bottom, with the feet off the ground. Overhand, underhand or mixed grip are all permitted. At the top, the chest must clearly come into contact with the bar below the collarbone. Athletes may wrap tape around the pull-up bar OR wear hand protection (gymnastics style grips, gloves, etc.), but they may not tape the bar AND wear hand protection.

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MOVEMENT STANDARDS 20.3 TEAMS

Handstand push-upEvery repetition of the handstand push-up begins and ends at the top of a handstand, with the arms fully locked out, the heels in contact with the wall, the hips open, the body in line with the arms and the feet inside the width of the hands.

At the bottom, the athlete’s head makes contact with the ground. If the athlete’s head and hand are on different surfaces, the surfaces must be level (e.g. abmat and 15kg plates). Kipping is allowed. Prior to starting, a box that is 36 inches (90cm) wide and 24 inches (60cm) deep must be marked on the floor. The palms of the hands must stay within the dimensions of the box marked on the ground, but the fingers may extend past the line.

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MOVEMENT STANDARDS 20.3 TEAMS

Bar muscle-upIn the bar muscle-up, the athlete must begin with or pass through a hang below the bar, with the arms fully extended and the feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support and glide kips are not permitted. The heels may not rise above the height of the bar during the kip.

At the top, the elbows must be fully locked while the athlete is in the support position above the bar with the shoulders over or in front of the bar. Athletes must pass through some portion of a dip-to-lockout over the bar. Only the hands, and no other part of the arm, may touch the pull-up bar to assist the athlete in completing the rep. Once on the top, the hands must stay in contact with the bar, and athletes must maintain support with their arms. Removing the hands and resting while on top of the bar is not allowed. Athletes may wrap tape around the pull-up bar OR wear hand protection, but they may not tape the bar AND wear hand protection.

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VIDEO INSTRUCTION & STANDARDSAll athletes/teams aiming to qualify are required to fi lm their qualifying workouts. In order to receive an invitation to the fi nal event it is required to provide videos of all the workouts. The vid-eos must comply with the standards as described in the workout description. Failure to present a video (within 24h after request if not provided earlier with registering the score) = no score in that workout and possible disqualifi cation of the athlete/team.

We recommend using the WOD-Proof App https://wodproofapp.com to make it easy to follow our requirements. All video submissions should be uncut and unedited in order to accurately display the performance.

Prior to starting the workout: state your name(s), division, date and time, and clearly show the equipment, weights, height of boxes, etc. When a rower is used in the workout, the monitor should be clearly visible throughout the workout.

Important: show at least 5 seconds of the running clock on our website prior to the start of the workout. Your judge and a clock or timer with the running workout time should be clearly visible throughout the entire workout.

Shoot the video from an angle so all movements can be clearly seen meeting the movement standards. Videos shot with a fi sheye lens or similar lens will be rejected due to the visual distortion these lenses cause.

If you give CrossFit Lowlands Throwdown any reason to doubt your performance like edited video’s, pushed boundaries, workouts not clearly performed in the right order on the same day etc, your video and score will be rejected. Make sure there are no doubts.

VIDEO TIPSPlease read these tips carefully https://help.competitioncorner.net/i-m-an-athlete/online-competitions/video-recording-tips

It is important to keep in mind that the athlete or team captain is responsible for the timely upload of the videos. If we can’t see the video because it is not uploaded or blocked by the provider (for example: copyright protection because of music in the video) and/or any other reason, the video is assumed not to be provided. The score of that workout will then be invalidated.

Past experiences learns that there are 2 major causes for issues:– Copyright protection because of music.– Limited playing time on YouTube. View https://support.google.com/youtube/answer/71673

how you can upload videos longer than 15 minutes

Please read the tips from the link above carefully and act if needed!

VALIDATING VIDEO SUBMISSIONSScore validation for any online video submission is the sole right of CrossFit Lowlands Throwdown. The video will be reviewed and scored by CrossFit Lowlands Throwdown judges. As part of this video review process, the athlete’s/team’s posted score may be accepted, modifi ed or invalidated. Reasons for modifi cation or invalidation of a score include, but are not limited to:– Not showing the running clock on the website of the CrossFit Lowlands Throwdown;– Failure to follow the video submission guidelines, including recording movements from angles,

distances or with lighting effects that do not allow judges to assess whether the movement standards are being met (Note: due to the visual distortion they create, fi sheye lenses are not to be used in the fi lming of video submissions);

– Violation of the workout format, including movement standards;– Workout attire that prevents the judge from determining whether the athlete is meeting

the movement standards;– Miscounting repetitions.

Video submissions may be invalidated or adjusted without warning. Prior to submitting a video, athletes/teams should review the video to ensure their reps meet the required standards; that the camera angle, distance and lighting permit the judge to determine whether the movement standards are being met; and that there are no technical problems with the video itself.

SUPPORTIf you have any questions about the workouts and standards, please contact the event organizer, CrossFit Lowlands Throwdown — standards@crossfi tlowlandsthrowdown.nl

If you have questions about submitting your score visit the Help Center on how to submit online scores here: https://help.competitioncorner.net/i-m-an-athlete/online-competitions/how-do-i-submit-my-online-score

WORKOUT 20.3 TEAMS For timeMF Pair 1:2 rounds

60 Box jump overs 24/20” 60 Alternating dumbbell

shoulder to overhead 22,5/15kg

45 Chest to bar pull-ups

MF Pair 2:2 rounds

60 Box jump overs 30/24”60 Handstand push-ups30 Bar muscle-ups

Time cap 24 minutes

20.3 TEAMSI AM LIMITLESS

TEAM CAPTAIN NAME

TEAM CAPTAIN SIGNATURE

I confi rm the information on this scorecard accurately represents the team’s performance for this workout and that this workout was completed after workout 1 and 2 on the same day with the same team members.

Name Female # 1 :

Name Male # 1 :60 Box jump overs

60

60 Alternating dumbbell shoulder to overhead 120

45 Chest to bar pull-ups165

60 Box jump overs225

60 Alternating dumbbell shoulder to overhead 285 Tiebreak time

45 Chest to bar pull-ups330 ............ : ............

Name Female # 2 :

Name Male # 2 :60 Box jump overs

390

60 Handstand push-ups450

30 Bar muscle-ups480

60 Box jump overs540

60 Handstand push-ups600 Finish time

30 Bar muscle-ups630 ............ : ............

< 630 reps

.............................................If not fi nished within 24 minutes,

total reps completed at 24 minutes:

20.3 FINISHED

20.3 NOT FINISHED

Judge Name

Judge E-mail

Judge Signature

Date & Time

Finish time (mm:ss)

RepsTiebreaktime (mm:ss)

Tiebreaktime (mm:ss)