Crosstown Throwdown 2025

Workout Format:
In 8:00:

Run (together – course revealed day-of)
Then: 50 Double Dumbbell Thrusters
– 50/35s (Intermediate: 35/25s)
– One athlete works at a time
Then: Max Calorie Standing BikeErg
– One athlete works at a time
– No seat allowed

Score = Total Calories on Standing BikeErg
Tie-Break = Time after final thruster

Flow & Standards:
• Both athletes complete the run together before touching the dumbbells.
• Thrusters may be split however desired; only one athlete may work at a time.
• Once thrusters are complete, teams begin accumulating calories on the BikeErg.
• Athletes must remain standing on the BikeErg — no sitting allowed.
• Switch as often as needed; only one athlete pedals at a time.

Scoring:
Score = total calories from the BikeErg
Tie-break = time of final thruster rep completion

For time:

50 drag rope double-unders (100 single-unders for Intermediate)
10 synchro alternating single-arm db devils press
50 toes-to-bar (40 toes-to-bar Int)
50 drag rope double-unders (100 single-unders Int)
10 synchro alternating single-arm db devils press
35 chest-to-bar pull-ups (30 pull-ups Int)
50 drag rope double-unders (100 single-unders Int)
10 synchro alternating single-arm db devils press
20 bar muscle-ups (20 chest-to-bar pull-ups Int)

Time cap: 12 minutes

Rx: 50/35
Intermediate: 35/25

Workout Overview:

All athletes start with one hand on the wall.
At “3, 2, 1… go!”, Athlete 1 begins on the drag rope.

Jump Rope:
• One athlete works at a time.
• Switch as needed until the set is complete.

Synchro Devils Press:
• Both athletes perform 10 synchronized single-arm devils press.

Gymnastics Movement:
• One athlete works at a time (e.g., toes-to-bar, pull-ups, etc.).
• Switch as needed until the reps are complete.

Repeat the Pattern:
• Jump rope → Synchro devils press → Next gymnastics movement.

Continue this sequence until all rounds are complete.

🕒 Tie-breaker:
Time to complete the final set of synchro devils press.

Athletes have 7 minutes to establish a:
• 3-rep max hang squat clean

Scoring:
• Combined total of each teammate’s heaviest successful unbroken 3-rep hang squat clean.

Workout Overview:

One bar per team. Athletes may take turns, but only one athlete lifts at a time.

Athletes must first deadlift the bar to full extension before initiating their first clean.

The bar may be lowered to any preferred hang position (high, low, or even below the knee), as long as it does not touch the ground.

Each rep must be received in a squat and fully stood up. Power clean into front squat does not count.

The 3 reps must be performed unbroken — athletes may pause at the top of the deadlift or in the front rack to regather grip, breath, or bracing, but hands must stay on the bar.

Clips must be on at all times. No plates may be loaded outside the collars.

A lift will count as long as the bar is off the ground before 6:59.

For Time:
• 6 Synchro Wall Walks (20″ for Intermediate)
• 24 Snatches 95/65 lb (75/55 Int)
• 5 Synchro Wall Walks (20″ Int)
• 20 Snatches 115/75 lb (85/65 Int)
• 4 Synchro Wall Walks (20″ Int)
• 16 Snatches 135/95 lb (105/85 Int)

Time cap: 9:00

Tie-breaker: Time to complete the set of 4 synchro wall walks.

Standards:

Wall Walks (Synchro):
• Athletes begin chest, thighs, and feet on the ground with both hands on the 60/55″ line.
• Both athletes must start together in this position before initiating the rep.
• Hands must remain on the start line until both feet are on the wall.
• Athletes walk up until both athletes have both hands on the required line at the same time (10″ for Rx, 20″ for Intermediate).
• Athletes may descend at their own pace, but must keep feet on the wall until hands return to the start line.
• Rep is complete once each athlete returns to the floor (chest, thighs, and feet on the ground).

Snatch:
• The barbell starts on the ground and must go directly to overhead in one continuous motion.
• A rep is credited when the bar is locked out overhead with arms straight, hips and knees fully extended, and the bar under control.
• Power, squat, or split snatch are all permitted.
• Partners may divide reps in any fashion.

Scoring:
• Time to complete workout