Minneapolis' Premier Crossfit Competition
Registration Now Open!
JUNE 27 & 28, 2025
TEAMS OF 2 FITNESS COMPETITION
SISU EXCELSIOR
2025 EVENT Sponsors
VOLUNTEER SIGN UP
Be a part of the team that makes the SISU Summer Throwdown happen! Volunteers will receive a FREE t-shirt (and a front row seat to all the action!)
RX
Movement Standards
Clean and Jerk (185/125lb)
Dumbbells (50/35lb)
Kettlebells (70/53lb)
Bar Muscle-ups (one person)
TTB
Double Unders
INTERMEDIATE
Movement Standards
Clean and Jerk (135/95lb)
Dumbbells (40/35lb)
Kettlebells (53/35lb)
Chest to Bar (one person)
TTB
Double Unders
SCALED
Movement Standards
Clean and Jerk (95/65lb)
Dumbbells (35/25lb)
Kettlebells (35/25lb)
Jumping Pull-Ups
Knee Raises
Single Unders
2025 WORKOUTS
Workout 1
Sponsored by Chad Babcock StateFarm
(Rx, Int, Scaled)
AMRAP 10
Max Distance – Assault Runner
5 minute transition into…
AMRAP 10
For Rounds and Reps (Partners Alternate each round)
10 Box Jump Overs (24/20)
10 SA Devils Press (50/35, 40/30, 35/25)
20yd Sled Pull then 20yd Sled Push (267/222, 222/177, 177/132)
Workout 2
Sponsored by Structured Tech
(Rx, Int, Scaled)
For Total Weight:10min
Both partners build to a 3 Rep Max Cluster (Must hang on to bar for all 3 Reps)
*Partners can switch as needed between lifts
*Partners can receive assistance changing weight on their bar.
*Partners can switch as needed between lifts and can receive assistance changing weight on their bar.
Workout 3
Sponsored by Max Living Minnetonka Family Chiropractic
(Rx, Int, Scaled), (MM, MF, FF)
For Time or as far as teams can get in 10mins of:
1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1
Dual DL (315/270/220, 265/225/185, 205/175/145)
Synchro Burpees over the Bar
Workout 4
Sponsored by Fully Vested Recovery Movement
(Rx, Int, Scaled)
For Time (12 Min Time Cap)
Buy-In: 200m KB FC (Each Partner does 100m, 70/53, 53/35, 35/26)
into…
6 Rounds for TIme (Partners alternate full rounds)
12 American Swings (70/53, 53/35, 35/26)
12 Goblet Squats
35 Double Unders Each (Rx must be unbroken, Int: 35 Double Unders, Sc: 50 Single Unders)
into…
Cash-Out: 1000m Row
Workout 5
Sponsored by Lifetime Green Coatings
(Rx, Int, Scaled)
For Time (Partners Split Reps However)
100 Wallball (20/14, 20/14, 14/10)
80 DB Snatches (50/35, 40/30, 30/20)
*60 Gymnastics Complex (TTB/CTB/BMU, TTB/PU/CTB, Hanging Knee Raises)
40 Clean and Jerks (185/125, 135/95, 95/65)
30 Calorie Bike
* Partners can split however they want but have to do all 3 movements before switching off. It’s 10 reps each of the full complex for a total of 60 reps.
TEAM DIVISIONS
RX DIVISION
MALE/FEMALE TEAM OF 2
MALE/MALE TEAM OF 2
FEMALE/FEMALE TEAM OF 2
INTERMEDIATE DIVISION
MALE/FEMALE TEAM OF 2
MALE/MALE TEAM OF 2
FEMALE/FEMALE TEAM OF 2
SCALED DIVISION
MALE/FEMALE TEAM OF 2
MALE/MALE TEAM OF 2
FEMALE/FEMALE TEAM OF 2