Country Road Throwdown
About This Competition
***LAST DAY TO REGISTER TO RECIEVE A SHIRT IS AUG 28***
Country Road Throwdown IN HOUSE Compeitition
Get ready to throw down in our first-ever in-house competition at Country Road Fitness! This is your chance to step into the competitive arena, right here at home, surrounded by the CRF community.
🔹 COMP FORMAT:
- Same-sex, 2-person teams
- 3 workouts designed to challenge your grit, fitness, and teamwork
- 3 Divisions to meet all levels:
Intermediate
Scaled
Foundations
Whether you’ve competed before or this is your first time, the Country Road Throwdown is built to push your limits in a fun, inclusive, and safe environment.
🧠 WHY COMPETE?
This is more than a workout, it’s an opportunity to test your mindset, celebrate your training, and grow as an athlete. No egos. No outsiders. Just us, getting better and learning more, one rep at a time.
Source: Streamfit
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Track Your PRsDivisions
Workouts
Intermediate
8 EMOM
ODD Minute: AMRAP Power Cleans 95/65 (one partner at a time)
EVEN Minute: Complete 3 Wall Walks
Immediately Following
5 Minutes for both athletes to find a 1 rep max Power Clean
Score 1: reps on power cleans
Score 2: added weight total on 1 rep max power clean
Scaled
8 EMOM
ODD Minute: AMRAP Power Cleans 75/55
EVEN Minute: Complete 3 Partial Wall Walks
Immediately Following
5 Minutes for both athletes to find a 1 rep max Power Clean
Score 1: reps on power cleans
Score 2: added weight total on 1 rep max power clean
Foundations
8 EMOM
ODD Minute: AMRAP Power Cleans 45/35
EVEN Minute: Complete 3 Inchworms
Immediately Following
5 Minutes for both athletes to find a 1 rep max Power Clean
Score 1: reps on power cleans
Score 2: added weight total on 1 rep max power clean
Intermediate
AMRAP 15
150 Single Unders
100 Reverse Lunges
50 Dumbbell Snatches 50/35
30 Burpee Box Jump Overs 24”/20”
20 Push Ups
10 Toes to Bar
Scaled
AMRAP 15
150 Single Unders
100 Reverse Lunges
50 Dumbbell Snatches 35/25
30 Burpee Box Step Overs 24”/20”
20 Knee Elevated Push Ups
10 Knee Raises
Foundations
AMRAP 15
100 Jumping Jacks
50 Partial Range of Motion Lunges
40 Dumbbell Hang Snatches 25/15
20 Box Step Overs 20”/16”
15 Box Elevated Push Ups
10 Abmat Sit Ups
Intermediate: 6 Rounds for Time
15/12 Cals Row
20 American Kettlebell Swings 53/35
15 Goblet Squats 53/35
Scaled: 6 Rounds for Time
12/10 Cals Row
20 Russian Kettlebell Swings 35/26
15 Goblet Squats 35/26
Foundations: 6 Rounds for Time
9/6 Cals Row
20 Russian Kettlebell Swings 26/18
15 Air Squats
Time Cap: 14 Minutes
Score = Time
Time Cap Score = Rounds/Reps completed in 14 min
Media
Community
Event Details
Closes: Sep 11, 2025
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