FINAL WORKOUTS ARENA THROWDOWN CLASSIC EDITION 2023

FINAL WORKOUTS ARENA THROWDOWN CLASSIC EDITION 2023

Here we go!

These are the final workouts for this years Arena Throwdown Classic Edition. Be ready to be tested on all skills in this special
Olympic Stadium edition!
The day starts in the Sporthallen Zuid with 2 workouts (doors open 08.30 hr). In the afternoon we continue in the Olympic
Stadium. The doors of the Olympic Stadium open at 12.30 hr. Make sure to take everything with you from the Sporthallen
when you move to the Olympic Stadium.

Please pay attention to the following:

• Shoes: all shoes that are allowed in a Crossfit gym are allowed for these workouts and you are allowed to switch shoes
within a workout. (NO cleats, or spikes)
• Jump Rope: bring your own jumprope, as you will need one!
• BIB: in the morning in the Sporthallen Zuid, you will need to pickup your BIB for the afternoon workouts. Make sure you
pick it up, together with pins. The BIB needs to be put on the back of your shirt.

Good luck with your last preperations. We will see you in the Arena!
 FINAL WORKOUTS ARENA THROWDOWN CLASSIC EDITION 2023

Scoring

This is a breakdown of possible points to be earned per workout for the winner. The full breakdown is to be found on
Competition Corner.

Arena 1: Energy Systems Go 500 M 50 points

Arena 1: Energy Systems Go 2000 M 50 points
Arena 2: Jump for Joy 100 points
Arena 3: Sandback Suicide 100 points
Arena 3: Sandback Suicide Sprint 50 points
Arena 4: Be Fast Be Furious 100 points
Arena 4: Be Fast Be Furious Run 50 points
FINAL WORKOUT 1 - ENERGY SYSTEMS GO
Two part workout: Part A - 500 m for time | Part B – 2000/1500 m for time
 FINAL WORKOUT 1 - ENERGY SYSTEMS GO
TWO PART WORKOUT - Part A - 500 m | Part B – 2000/1500 m. Timecap 8 min.

ALL CATEGORIES MEN ALL CATEGORIES WOMEN

2000 m Row 1500 m Row

with 500 m split with 500 m split
Timecap 8 min. Timecap 8 min.
The athlete starts seated on the RowERG, NOT touching the handle .
At the call of “Sit Ready, Attention, Go” the athlete may start the workout.
The workout is a 2000m/1500m row for time.

There are two scores for this workout:

Part A 500 m split time
Part B 2000/1500 m time

FALSE STARTS WILL LEAD TO A DISQUALIFICATION AND A NO SCORE FOR THE WORKOUT
FINAL WORKOUT 2 - JUMP FOR JOY
WORKOUT 2 is an 8 min AMRAP
 FINAL WORKOUT 2 - JUMP FOR JOY
WORKOUT 2 is an 8 min AMRAP

ELITE RX ADVANCED SCALED/JUNIORS

20 DOUBLE UNDERS 20 DOUBLE UNDERS 20 DOUBLE UNDERS 40 SINGLE UNDERS

20 PISTOL SQUATS 20 PISTOL SQUATS 20 MEDICINE BALL 20 MEDICINE BALL
20 BOX STEP UPS 20 BOX STEP UPS LUNGES LUNGES
20 DOUBLE UNDERS 20 DOUBLE UNDERS 20 BOX STEP UPS 20 BOX STEP UPS
5 BURPEE JUMP 5 BURPEE JUMP 20 DOUBLE UNDERS 40 SINGLE UNDERS
BOX OVERS BOX OVERS 5 BURPEE JUMP 5 BURPEE JUMP
BOX OVERS BOX OVERS

ADD 5 BURPEES ADD 5 BURPEES ADD 5 BURPEES ADD 5 BURPEES

EACH ROUND EACH ROUND EACH ROUND EACH ROUND

MEDICINE BALL LUNGES AND BOX STEP UPS ARE PERFORMED WITH A 9KG MEDICINE BALL
 FINAL WORKOUT 2 - JUMP FOR JOY
WORKOUT 2 is an 8 min AMRAP

DOUBLE/SINGLE UNDERS - The rope passes under the feet twice for each jump. For scaled divisions, the rope passes
under the feet once for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not
attempts.

PISTOL SQUATS - At the start and finish of each rep, the hips and knee of the working leg are extended. The non-working
leg must remain in front of the body (cannot pass beyond profile). Holding on to the non-working leg is permitted. At the
bottom, the hip crease must pass below the top of the knee on the working leg. If any part of the body other than the support
foot touches the floor before lockout, the rep will not count. Must alternate legs after every successful rep. Must complete a
successful rep on one side before alternating. Resting the non-working leg on the working leg or using the hands/arms to
push into the working leg is not permitted.
 FINAL WORKOUT 2 - JUMP FOR JOY
WORKOUT 2 is an 8 min AMRAP

MEDICINE BALL LUNGE - Each lunge begins with the medicine ball supported against the chest in front of the body.
Athletes may support the ball with one or two hands. At the start of the lunge the feet are aligned and together and the
athlete standing tall with hips and knees extended. At the bottom of the lunge, the trailing knee must make contact with the
ground and the ball must touch the chest. The rep is credited when the athlete gets both feet aligned and together and the
athlete standing tall with hips and knees extended. The athlete must alternate which foot leads for each step. If the athlete
fails to meet any standard during a lunge, the athlete must restart the whole movement. Only forward lunges are permitted.
 FINAL WORKOUT 2 - JUMP FOR JOY
WORKOUT 2 is an 8 min AMRAP

MEDICINE-BALL BOX STEP-UP - Start with both feet on the ground and face the side of the box. Do NOT angle the box
and step up on the corner. Jumping OR stepping off the box is permitted. Only the feet may make contact with the box.
Using hands to push into the legs during the step-up is not allowed. The rep is credited when: a. Both feet are on top of the
box. b. Hips and knees are fully extended, with head and shoulders over the hips. Reaching extension in midair is a no rep.
The ball can be held in any manner but may not make contact with the legs. Men use a 24 inch box, women use a 20 inch
box.

BURPEE BOX JUMP OVER - The burpee box jump-over starts with the athlete facing the box while touching their chest
and thighs to the ground, and finishes with the athlete jumping over the box. There is no requirement to stand tall while on
top of the box. A two-foot takeoff is always required, and only the athlete’s feet may touch the box. (Scaled division may step
on the box) The athlete may jump on top of the box using a two-foot landing and then jump or step off to the other side, or
the athlete may jump completely over the box. If jumping over the box, the feet must go over the box, not around it, and the
athlete must use a two-foot landing. Each rep is counted when the athlete lands on the ground on the opposite side, where
they may begin their next rep. Men use a 24 inch box, women use a 20 inch box.
FINAL WORKOUT 3 - SANDBAG SUICIDE
Two part workout: Part A - Amrap (Time Cap 5 min) | Part B - For Time
 FINAL WORKOUT 3 - SANDBACK SUICIDE
Two part workout: Part A - Amrap (Time Cap 5 min) | Part B - For Time

A
ELITE RX ADVANCED SCALED

21 WALL BALL SHOTS 21 WALL BALL SHOTS 21 WALL BALL SHOTS 21 WALL BALL SHOTS
15 T2B 15 T2B 15 T2B 15 KNEE RAISES
12 ALT DB SNATCHES 12 ALT DB SNATCHES 12 ALT DB SNATCHES 12 ALT DB SNATCHES
9 BAR MUSCLE UP 9 CHEST TO BAR 9 PULL UPS 9 RING ROWS

2 MIN REST 2 MIN REST 2 MIN REST 2 MIN REST

B
1 BAG CARRY PICK UP 1 BAG CARRY PICK UP 1 BAG CARRY PICK UP 1 BAG CARRY PICK UP

1 BAG CARRY BACK 1 BAG CARRY BACK 1 BAG CARRY BACK 1 BAG CARRY BACK

MEN: 35 / 25 / 15 kg MEN: 35 / 25 / 15 kg MEN: 35 / 25 / 15 kg MEN: 35 / 25 / 15 kg

WOMEN: 35 / 25 / 15 kg WOMEN: 35 / 25 / 15 kg WOMEN: 35 / 25 / 15 kg WOMEN: 35 / 25 / 15 kg
FINAL WORKOUT 3 - SANDBACK SUICIDE
Two part workout: Part A - Amrap (Time Cap 5 min) | Part B - For Time

The athlete starts standing tall in the designated lane in front of the Rig (A) or Starting Line (B)
At the call of 3,2,1 go, the athlete may start the work out.

PART A The Athlete starts by performing 21 Wall Ball shots followed by 15 Toes 2 Bar or Knee Raises for Scaled/Juniors, 12 alternate
dumbbell snatches and 9 bar Muscle Ups for Elite, 9 Chest to Bars for RX, 9 Pull Ups for Advanced and 9 Ring Rows for Scaled/Juniors
The athlete's score is the amount of repetitions the athlete can perform with the 5 minute time window.

The athlete has a 2 minute window after part A to change gear and be ready at the starting line. The athlete may start at his/her moment
within this 2 minute window. When passing the start, time will start and when crossing the finish mat, time will stop and be recorded. It is
the responsibility of the athlete to pass across the starting mat and across the finish mat in order to have a valid time.

PART B Athletes run to their designated lane. Followed by picking up the heaviest weight on the first platform and returning it to the base
station. After this the athlete picks up the middle weight from the second platform and returns it to the base station. Then the athlete
brings the lightest weight from the furthest platform and brings it back to the base station. Once all 3 bags are on the base station, the
athlete returns them in reverse order ending with the heaviest weight on the nearest platform. Once this bag is on the platform the athlete
may sprint through her/his lane towards the finish. The BIB number on the back of the athlete will trigger the time to start to run
automatically.
FINAL WORKOUT 3 - SANDBACK SUICIDE
Two part workout: Part A - Amrap (Time Cap 5 min) | Part B - For Time

TOES-TO-BAR
In the Toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must touch the
bar together at some point. The arms and hips must be fully extended at the bottom and the feet must be brought back to
behind the bar, not out front.

BAR MUSCLE UP
The athlete must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground.
Kipping the muscle-up is acceptable, but pullovers, rolls to support, and glide kips are not permitted. No portion of the
foot may rise above the lowest part of the bar during the kip. The athlete must pass through some portion of a dip before
locking out over the bar. The rep is credited when: the athlete’s arms are fully locked out in the support position above
the bar; and the athlete’s shoulders are over or slightly in front of the bar. Only the hands, and no other part of the arm,
may touch the bar during the rep. Removing the hands in the support position is not allowed. At lockout, only the arms
may support the athlete’s weight.
FINAL WORKOUT 3 - SANDBACK SUICIDE
Two part workout: Part A - Amrap (Time Cap 5 min) | Part B - For Time

CHEST TO BAR
This is a standard chest to bar pull-up. Dead-hang, kipping or butterfly pull-ups are all allowed as long as all the
requirements are met. The arms must be fully extended at the bottom, with both 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.
PULL UP
This is a standard chin-over-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed as long as the requirements
are met. The arms must be fully extended at the bottom, with both feet off the ground. Overhand, underhand or mixed
grip are all permitted. At the top, the chin must break the horizontal plane of the bar. Athletes may wear hand protection
but may not tape the bar.
RING ROWS
The lowest part of the ring has to be adjusted to sternum height (lowest part of your chest-bone). Mark a tape on the
vertical plane of the bar/spot where the rings are hanging on. During the movement, the athlete’s heels are completely
placed over the taped area. The athlete holds the rings in full grip and is extended in the knees, hips and elbows. The rep
is counted when the athlete touches the chest with the back of his thumbs or a part of the rings and when the knees, hips
and elbows remain fully extended.
 FINAL WORKOUT 3 - SANDBACK SUICIDE
Two part workout: Part A - Amrap (Time Cap 5 min) | Part B - For Time

WALL BALL SHOTS

For the wall ball shots, the medicine ball must be taken from the bottom of a squat, hip crease below knee, and thrown to hit
the specified target. The center of the ball must hit the target at or above the specified target height. If the ball hits low or
does not hit the wall it is no rep. Using an additional ball, box or other object to check for proper depth is not allowed. If the
ball is not caught between reps, it must come to a full stop on the ground. Bouncing the ball off the floor is not permitted.
Wall Ball target for men is 300cm. Wall Ball target for women is 270cm

ALTERNATE DUMBBELL SNATCH

The dumbbell snatch starts with both heads of the dumbbell on the ground and must be lifted overhead in one motion. A
clean and jerk is not allowed. Touch-and-go is permitted. Bouncing the dumbbell is not allowed. Athletes must alternate
arms after each repetition and may not alternate until a successful rep is achieved. The non-lifting hand or arm may NOT
make contact with the legs or other parts of the body during the repetition. The rep is credited when: – the arms, hips, and
knees are fully extended; and – the dumbbell is clearly over the middle of the athlete’s body when viewed from profile. The
athlete may choose to do a split snatch. However, both feet must return in line under the athlete’s body while the dumbbell
is locked out overhead for the repetition to count. Athletes may not receive assistance moving or resetting the dumbbell.
FINAL WORKOUT 3 - SANDBACK SUICIDE
Two part workout: Part A - Amrap (Time Cap 5 min) | Part B - For Time

15 kg 25 kg 35 kg

Base Sation

START

RIG
1

4
START
NUMBERS
1 t/m 16

FINISH
FINAL WORKOUT 4 – BE FAST, BE FURIOUS
Two part workout: Part A - Amrap (Time Cap 5 min) | Part B - For Time
 FINAL WORKOUT 4 – BE FAST, BE FURIOUS
Two part workout: Part A - Amrap (Time Cap 5 min) | Part B - For Time

ELITE RX ADVANCED SCALED / JUNIORS

AMRAP 0F 5 MIN AMRAP 0F 5 MIN AMRAP 0F 5 MIN AMRAP 0F 5 MIN

12 DEADLIFTS 12 DEADLIFTS 12 DEADLIFTS 12 DEADLIFTS

9 HANG POWER CLEANS 9 HANG POWER CLEANS 9 HANG POWER CLEANS 9 HANG POWER CLEANS
6 SHOULDER 2 OVERHEAD 6 SHOULDER 2 OVERHEAD 6 SHOULDER 2 OVERHEAD 6 SHOULDER 2 OVERHEAD

70/55 KG 60/45 KG 50/35 KG 40/25 KG

REST 2 MIN REST 2 MIN REST 2 MIN REST 2 MIN

RUN 1200 M RUN 1200 M RUN 1200 M RUN 1200 M

FINAL WORKOUT 4 - BE FAST, BE FURIOUS
Two part workout: Part A - Amrap (Time Cap 5 min) | Part B - For Time
The athlete starts standing tall, not touching the bar on top of the designated platform.
At the call of 3,2,1 go, the athlete may start the work out.

PART A The Athlete starts by performing as many rounds of 12 Deadlifts, followed by 9 Hang Power Cleans and 6
Shoulder 2 Overhead. The athlete's score is the amount of repetitions the athlete can perform within the 5 minute time
window.

The athlete has a 2 minute window after the lifting part to change gear and be ready at the starting line. The athlete may
start at his/her moment within this 2 minute window. When passing the start, time will start and after 3 laps the time
will be recorded for the score. It is the responsibility of the athlete to pass across the starting mat and across the finish
mat in order to have a valid time.

PART B The clock starts when the Athlete passes the starting line. The BIB number on the back of the athlete will trigger
the time to start to run automatically. No need for athletes to rush across the starting line all at once.
Athletes run 1200 meter on the Olympic Track. Please clear the track after the finish, so other Athletes are not hindered!
FINAL WORKOUT 4 - BE FAST, BE FURIOUS
Two part workout: Part A - Amrap (Time Cap 5 min) | Part B - For Time

DEADLIFT - This is a traditional deadlift with hands outside the knees. Sumo deadlifts are not allowed. Starting with the
barbell on the floor the athlete lifts the bar until the hips and knees reach full extension, and the head and shoulders are
behind the bar. The arms must be straight throughout. No bouncing

HANG POWER CLEAN - The repetition must start from the hang. A repetition taken from the floor must achieve a deadlift
lockout, with the hips and knees fully extended and shoulders behind the bar, before re-dipping to initiate the hang clean.
The bar may not be lowered past the knee after it has been deadlifted. A muscle clean, power clean, squat clean or split
clean may be used as long as the barbell starts from the hang position. The rep is complete when the athlete’s hips and
knees are fully extended, and the bar is resting on the shoulders in the front rack position with the elbows in front of the bar.

SHOULDER TO OVERHEAD - Each Rep begins with the barbell in the front-rack position and the bar in contact with the
torso. The bar must travel from the shoulders to a locked out overhead position with knees and hips fully extended and feet
in line. This can be a shoulder press, push press, push jerk or split jerk.
FINAL WORKOUT 4 - BE FAST, BE FURIOUS
Two part workout: Part A - Amrap (Time Cap 5 min) | Part B - For Time

CAUTION: PRIOR TO OR AFTER YOUR WORKOUT STAY AT

LEAST 5 METERS AWAY FROM THE ELECTRONIC START OF
FINISH LINE. YOU MAY TRIGGER THE TIME KEEPING BY
ACCIDENT AND THIS MAY CAUSE A NO SCORE

FALSE STARTS MAY LEAD TO A DISQUALIFICATION AND A

NO SCORE FOR THE WORKOUT

PLEASE CLEAR THE TRACK AFTER THE FINISH SO OTHER

ATHLETES ARE NOT HINDERED