2019 Sweat-Heart Throwdown

2019 Sweat-Heart Throwdown

Sign up now for the third annual Sweat-Heart Throwdown at Green Mountain CrossFit in Berlin. Teams of two will compete over the course of the day for the chance of eternal glory (or at least some cool prizes) in either of the two divisions: Open (Rx) or Rec (Scaled). If you want to participate as a Judge or Volunteer, scroll down for more information!  We are always looking for teammates to help run the day.

The Open division is designed for intermediate to advanced level athletes who would consider themselves good candidates to compete in the CrossFit Open. If you have successfully completed a full season of Open workouts in the Rx division you will be at home in this category. There will be a minimum of 3 workouts that have no advanced gymnastics or prohibitive weights. Top teams will get a final workout where anything goes as far as movements and weights.

The Rec division is for intermediate athletes who would feel at home doing the scaled version of the CrossFit Open. These are athletes who have good fundamental CrossFit skills but may not have more difficult movements like double-unders, squat snatches or unscaled pull-ups. All Scaled teams will get a minimum of 3 workouts for the day.


Register for the Open Division Here

Register for the Rec Division Here

TO VOLUNTEER please email Mel at melissa@greenmountaincrossfit.com

TO JUDGE please email Gary at gary@greenmountaincrossfit.com


Take a sec to watch this short video about our sponsor, CAMP TIMEOUT.

WORKOUT #1

"Tri-Try Again" Sponsored by Ergon Training

At 3-2-1 Go, Athlete 1 will do...
1 Min Max Rep Toes-to-Bar (Open)/Knee Raises (Rec)
For Reps
(1 Min Cap)

At the 1 Min Mark, Athlete 2 will do...
250 m RowErg (M) or 200 m RowErg (F)
250 m SkiErg (M) or 200 m SkiErg (F)
500 m BikeErg (M) or 400 m Bike Erg (F)
For Time
(4 Min Cap)

At the 5 Minute Mark...
1 Min Rest and Reset

At 3-2-1 Go, Athlete 2 will do...
1 Min Max Rep Handstand Push-ups (Open)/Push-ups (Rec)
For Reps
(1 Min Cap)

At the 1 Min Mark, Athlete 1 will do...
250 m RowErg (M) or 200 m RowErg (F)
250 m SkiErg (M) or 200 m SkiErg (F)
500 m BikeErg (M) or 400 m BikeErg (F)
For Time
(4 Min Cap)

Teams will receive one score for total combined reps
Teams will receive a second score for total combined time
Athletes can go in whatever order they choose
Additional details on movement standards TBA


WORKOUT #2

"36 Hours Later" Sponsored by Massage by Johanna

For time...
50 Deadlifts (135/95 Open, 95/65 Rec)
50 Box Jumps (30/24 Open, 24/20 Rec)
40 Deadlifts (185/135 Open, 135/95 Rec)
40 Wall-Balls (30/20 Open, 20/14 Rec @ 9'5" Target All)
30 Deadlifts (225/155 Open, 155/115 Rec)
30 DB Box Step-overs (2 x 50/35 Open, 35/20 Rec, 20" Box All)
20 Deadlifts (275/185 Open, 185/135 Rec)
20 DB Burpee Devil Presses (2 x 50/35 Open, 2 x 35/20 Rec)
10 Deadlifts (315/225 Open, 225/155 Rec)
10 Triple-Unders (Open), Double-Unders (Rec)

One person works at a time and all reps are shared
Reps can be split any way you choose
Minimum of 1 Rep must be completed per teammate, per movement, excluding deadlifts
Time Cap and Movement Standards TBA


Workout #3

"Poke the Bear" Sponsored by Heart of Vermont Veterinary Acupuncture

For time...
1-2-3-4-5-6-7-8-8-7-6-5-4-3-2-1
Bear Complex (95/65 Open, 75/55 Rec)
Athlete 1 does Round of 1
Athlete 2 does Round of 2
Athlete 1 does Round of 3
Continue pattern through 16 rounds
Non-working Athlete can do Burpees-over-Bar
Each Burpee-over-Bar = 1 second deducted from finish time

Bear Complex can be Power Clean + Front Squat +1 Push Press + Back Squat + Push Press, or it can be Squat Clean Thruster + Back Squat + Push Press.
Time Cap and Movement Standards TBA