2024 CHALK THROWDOWN
Get ready for the most electrifying fitness event of the year!
The Chalk Throwdown is a team of 2, same-sex pairs event open to all members. It brings together athletes and fitness enthusiasts of all levels for an unforgettable day of competition and camaraderie. Whether you're a seasoned athlete or a fitness beginner, this event offers something for everyone.
Enjoy high-energy workouts, inspiring performances, and a welcoming community atmosphere. Join us for an inclusive celebration of fitness, where all levels are encouraged to participate and cheer each other on!
SATURDAY 14TH SEPT
NO MATTER WHERE YOU ARE IN YOUR FITNESS JOURNEY, IT'S AN OPPORTUNITY TO CELEBRATE YOUR PROGRESS AND CREATE LASTING MEMORIES WITH THE CHALK COMMUNITY.
WORKOUT
CATEGORIES
The Chalk Throwdown is designed to accommodate all fitness levels, featuring beginner, intermediate, and advanced divisions. Whether you're new to the gym, a weekend warrior, or a seasoned CrossFit athlete, this event provides a platform for everyone to showcase their fitness and enjoy a fun, inclusive competition.
All workouts will be released once registration closes. If you're unsure what category to compete in, use the guide below to help you decide what division is most suitable for you.
FITNESS
WORKOUTS
EVENT ONE
For max reps:
From 0:00 - 5:00 complete:
30 Burpee Box Get Over
40/30 Calorie Row
Max Shuttle Sprints in remaining time
From 5:00 - 10:00 complete:
40/30 Calorie Row
40 Shuttle Sprints
Max Burpee Box Get Over in remaining time
From 10:00 - 15:00 complete:
40 Shuttle Sprints
30 Burpee Box Get Over
Max Calorie Row in remaining time
Box: 24" for men, 20" for women. Shuttle Sprint: 25 ft. Female calories will be multiplied by 1.25 to compete with male calories.For example, a female team with 120 calories is equivalent to 150 calories for a male team (120 * 1.25 = 150).
EVENT TWO
AMRAP 12:
1 Minute Max Calorie BikeErg
1 minute Max Sandbag Shuttle, 20'
Sandbag: 30kg for men, 20kg for women.
One athlete starts on each station and must switch every minute. Each athlete must complete a minimum of 2 shuttle runs in every rotation.
Score: Total Calories + Total Shuttle Runs. Female calories will be multiplied by 1.25 to be equivalent to male calories.
EVENT THREE
For time:
30/24 Calorie Echo Bike
30 Synchronised Bumper Overhead Lunge
30 Synchronised Hanging Knee Raises
30/24 Calorie Echo Bike
30 Synchronised Single Dumbbell Push Press
30 Double Dumbbell Box step Overs
30/24 Calorie Echo Bike
30 Synchronised Dumbbell Snatch
30 Synchronised Burpees over the Dumbbell
Bumper Plate: 20kg for men, 15kg for women. Dumbbell: 15kg for men, 10kg for women. Box: 24" for men, 20" for women.
INTERMEDIATE
WORKOUTS
EVENT ONE
For max reps:
From 0:00 - 5:00 complete:
30 Burpee Box Get Over
20 Sync Dumbbell Snatch
Max Calorie Row in remaining time
From 5:00 - 10:00 complete:
20 Sync Dumbbell Snatch
40/30 Calorie Row
Max Burpee Box Get Over in remaining time
From 10:00 - 15:00 complete:
40/30 Calorie Row
30 Burpee Box Get Over
Max Sync Dumbbell Snatch in remaining time
Box: 28" for men, 24" for women. Dumbbell: 22.5+15kg for men, 15+10kg for women.
Female calories will be multiplied by 1.25 to compete with male calories. .For example, a female team with 120 calories is equivalent to 150 calories for a male team (120 * 1.25 = 150).
EVENT TWO
AMRAP 12:
1 Minute Max Calorie BikeErg
1 minute Max Sandbag Shuttle, 20'
Sandbag: 50KG for men, 30kg for women.
One athlete starts on each station and must switch every minute. Each athlete must complete a minimum of 2 shuttle runs in every rotation.
Score: Total Calories + Total Shuttle Runs. Female calories will be multiplied by 1.25 to be equivalent to male calories.
EVENT THREE
For Time:
30/24 Calorie Echo Bike
30 Synchronised Front Squat
30 Kipping Pull Ups
30/24 Calorie Echo Bike
30 Synchronised Push Press
30 Toes to Bar
30/24 Calorie Echo Bike
30 Synchronised Hang Cleans
30 Synchronised Burpees Over the Barbell
During the synchro movements, one athlete will use a barbell and the other athlete will use two dumbbell. Barbell: 42.5kg for men, 30kg for women. Dumbbell: 22.5 kg for men, 15kg for women
ADVANCED
WORKOUTS
EVENT ONE
For max reps:
From 0:00 - 5:00 complete:
30 Burpee Box Get Over
20 Sync Dumbbell Snatch
Max Chest to Bar Pull-up in remaining time
From 5:00 - 10:00 complete:
20 Sync Dumbbell Snatch
40 Toes to Bar
Max Burpee Box Get Over in remaining time
From 10:00 - 15:00 complete:
20 Double Touch
30 Burpee Box Get Over
Max Sync Dumbbell Snatch in remaining time
Box: 28" for men, 24" for women. Dumbbell: 30+22.5kg for men, 22.5+15kg for women. Female calories will be multiplied by 1.25 to compete with male calories.
For example, a female team with 120 calories is equivalent to 150 calories for a male team (120 * 1.25 = 150).
EVENT TWO
AMRAP 12:
1 Minute Max Calorie BikeErg
1 minute Max Sandbag Shuttle, 20'
Sandbag: 70KG for men, 50kg for women.
One athlete starts on each station and must switch every minute. Each athlete must complete a minimum of 2 shuttle runs in every rotation.
Score: Total Calories + Total Shuttle Runs. Female calories will be multiplied by 1.25 to be equivalent to male calories.
EVENT THREE
For time:
30/24 Calorie Echo Bike
20 Hang Clean and Jerk
10 Rope Climb , 12'
30/24 Calorie Echo Bike
20 Thruster
10 Rope Climb , 12'
30/24 Calorie Echo Bike
20 Overhead Squat
10 Rope Climbs, 12'
Barbell: 70/47.5 kg. Legless rope climbs for men, any style for women.