THE 2023 SISU SUMMER THROWDOWN KICKS OFF IN

Days
Hours

JUNE 23 & 24, 2023

TEAMS OF 2 FITNESS COMPETITION

SISU EXCELSIOR

2023 Presenting Sponsors

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RX

Movement Standards

Barbell – Working weights
Clean and Jerk: 155/105
Snatch: 135/95
 
Gymnastics
Bar Muscle-ups
TTB
Handstand Push-ups

INTERMEDIATE 

Movement Standards

Barbell: working weights
Clean and Jerk: 135/95
Snatch: 115/85
 
Gymnastics
Chest to bar
TTB
Handstand Push-ups

SCALED

Movement Standards

Barbell: working weights
Clean and Jerk: 95/65
Snatch: 75/55
 
Gymnastics
Toes to shoulder
Pull-ups (One partner)
Push-ups

2023 WORKOUTS

WORKOUT #1

2 Rounds Each, Alternating Rounds
250m Run
10 Lateral Bar Burpees

5 Rounds Each, Alternating Rounds
15 Deadlifts
10 Thrusters

2 Rounds Each, Alternating Rounds
250m Run
10 Lateral Bar Burpees

Scaled: 75lb/55lb
Intermediate: 95lb/65lb
Rx: 115lb/85lb

20 Minute Cap

WORKOUT #4

3 Rounds for time
40/30 Cal Row
20 Sandbag Cleans

Then

600m Sandbag Carry

Rx & MM Intermediate: 125lb/100lb, 125lb Carry
Intermediate: 100lb/75lb, 100lb Carry
Scaled: 75lb/50lb, 75lb Carry

15 Minute Cap

WORKOUT #2

P1:
Hang Power Clean
Hang Squat Clean
Jerk

P2:
Hang Power Snatch
Hang Squat Snatch
Overhead Squat

Score = Combined weight of complexes

WORKOUT #3

AMRAP 10
50 Pistol Squats
40 Pull-ups
30 Handstand Push-ups
20 Bar Muscle-ups

Intermediate
AMRAP 10
50 KB Front Squats 24lb/16lb
40 Pull-ups
30 Handstand Push-ups (1 Mat)
20 Chest to Bar

Scaled
AMRAP 10
50 KB Front Squats 16lb/12lb
40 Synchro KB Swings
30 Hand Release Push-ups
20 Pull-ups

WORKOUT #5

For Time, one person working at a time

30 Clean and Jerks
30 Toes-to-Bar
30 Power Snatch
30 Toes-to-Bar
30 Shoulder to Overhead
30 Toes-to-Bar
30 Squat Cleans
30 Toes-to-Bar

Rx: 155lb/105lb
Intermediate: 115lb/85lb
Scaled: 95lb/65lb, Toes-to-Shoulder

12 Minute Cap 

TEAM DIVISIONS

RX DIVISION

MALE/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