THE THORIUM THROWDOWN - MOVEMENT STANDARDS FOR ONLINE QUALIFYING - BRINGS YOU...
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CROSSFIT WEARSIDE SR7 BRINGS YOU... THE THORIUM THROWDOWN MOVEMENT STANDARDS FOR ONLINE QUALIFYING. VISIT www.THORIUMTHROWDOWN.CO.UK FOR MORE INFORMATION
WOD 1: Thorium - Critical Mass
Max Power Output- Ground to Overhead.
3 x 3 min Rounds, 1 minute rest between each round.
Minimum weight 25kg Female or 35kg Male
Score is Total Number of Reps x Weight used.
NOTE: THE SAme Weight must be used Throughout
EQUIPMENT NEEDED:
1 x 15kg or 20kg Barbell, Plates
MOVEMENT STANDARDS
GROUND TO OVERHEAD
The Barbell begins on the ground. Touch and go is permitted, no bouncing. If you use a
barbell with smaller than standard bumper plates, the bar needs to clearly go below the
knee on each rep. The barbell must come to full lock out overhead with the hips knees and
arms fully extended, and the bar directly over the middle of the body.
Ground Position Overhead Position
Knees Bent - NO REP Arms Not Locked out - NO REP Head not Through - NO REP
2
WOD 2: Thorium - Atomic Number 90
12 minute AMRAP
30 Down UpS
60 Russian Kettle Bell Swings 16kg FEMALE or 24KG MALE
30 Barbell Thrusters 30kg FEMALE or 42.5kg MALE
60 Double Unders
EQUIPMENT NEEDED:
24kg or 16kg Kettlebell, Barbell, Plates, Skipping Rope
MOVEMENT STANDARDS
DOWN UP
The movement starts with the athlete standing fully upright, shoulders, hips, knees and
feet in one vertical line. The athletes must then lower themselves to the floor, until their
hips and chest are in contact with the floor. The athlete must then return to standing
showing shoulders, hips, knees and feet in one vertical line. Athletes can choose to step
up/down or jump up/down.
Stood Up Ground Position
Chest Not To Floor - NO REP Hips Not Extended - NO REP Knees Bent - NO REP
3
WOD 2: Thorium - Atomic Number 90
12 minute AMRAP
30 Down UpS
60 Russian Kettle Bell Swings 16kg FEMALE or 24KG MALE
30 Barbell Thrusters 30kg FEMALE or 42.5kg MALE
60 Double Unders
RUSSIAN KETTLE BELL SWING
The movement starts with the kettlebell (KB) on the floor. The athlete must pick up the KB,
and swing the KB from between the legs to clearly above shoulder height. The athlete must
show straight arms at the top of the movement. At the top of the swing, knees and hips
must be fully extended and the KB must be clearly above shoulder height.
Bottom Position Top Position
Not Full Height - NO REP Not Full Depth - NO REP Arms Not Locked At The Top
- NO REP
4
WOD 2: Thorium - Atomic Number 90
12 minute AMRAP
30 Down UpS
60 Russian Kettle Bell Swings 16kg FEMALE or 24KG MALE
30 Barbell Thrusters 30kg FEMALE or 42.5kg MALE
60 Double Unders
THRUSTER
This is a standard barbell thruster in which the barbell moves from the bottom of a front
squat to full lock out overhead. The bar starts on the ground. No racks allowed. The hip
crease must pass below the knees. A full squat clean into the thruster is allowed if the bar
is on the ground. The barbell must come to full lockout overhead with the hips, knees and
arms fully extended, and the bar directly over the heels.
Bottom Position Top Position Arms Not Locked At Head Not Through At
The Top - NO REP Top - NO REP
Knees Bent - NO REP Feet Not Parallel Hips Not Extended Not Enough Depth
- NO REP - NO REP - NO REP
DOUBLE UNDERS
Using a skipping rope to skip however, the rope must pass under the feet twice with every
jump. Attempts must not be counted.
5
WOD 3: Thorium- Number 42
The Meaning of Life the Universe and Everything!
WITHIN A 10 MINUTE TIME CAP
42 Burpee Box Jumps or Step overs , 20in FEMALE. 24in MALE
42 Wall Balls, 6kg to 9ft FEMALE, 9kg to 10ft MALE
42 Pull Ups
as many Ring Muscle Ups as possible IN REMAINING TIME
EQUIPMENT NEEDED:
24/20 inch Box, Wall Ball plus 9ft/10ft target, Pull up Bar, Gymnastic Rings
MOVEMENT STANDARDS
BURPEE BOX OVERS
The movement starts with the athlete standing . The athlete must then lower themselves
to the floor, until their hips and chest are in contact with the floor. The athlete must then
return to standing position, at this point the athlete performs a two footed jump or a one
footed step onto the box. Both feet must touch the box. No hip extension is needed on top
of the box. The athlete can then step or jump off the box to complete the rep.
Standing Chest To Ground Top of Box Landing
Chest Not To Floor Only One Foot
- NO REP Touches The Box
Whilst Travelling Over
- NO REP
6
WOD 3: Thorium- Number 42
The Meaning of Life the Universe and Everything!
WITHIN A 10 MINUTE TIME CAP
42 Burpee Box Jumps or Step overs , 20in FEMALE. 24in MALE
42 Wall Balls, 6kg to 9ft FEMALE, 9kg to 10ft MALE
42 Pull Ups
as many Ring Muscle Ups as possible IN REMAINING TIME
WALL BALL
The movement starts with the athlete standing fully upright and the med ball on the floor.
To start the movement the athlete must pick up the ball, perform a full squat with hip
crease passing below the level of the knee, stand up and throw the med ball to hit the
prescribed target. On the first rep the athlete can complete a med ball clean but the athlete
must execute a full squat for the rep to count. If the athlete does not perform a full squat or
the med ball does not hit the target the rep is not counted.
Bottom Of The Squat Hitting The Line Not Getting Depth In Not Hitting The Line
The Squat - NO REP - NO REP
PULL-UPS
The pull-up starts with the athlete hanging on the bar, with full extension of the elbows and
shoulders. The athletes must then pull themselves up until their chin is above the horizontal
line of the bar. Any pull-up style is allowed. Any grip is allowed. On kipping/ butterfly pull-
ups the feet must pass through the vertical line of the bar at the bottom position.
Full Extension Hang Chin Above The Bar Arms Not Locked Out Chin Not Above Bar
At Bottom - NO REP - NO REP
7
WOD 3: Thorium- Number 42
The Meaning of Life the Universe and Everything!
WITHIN A 10 MINUTE TIME CAP
42 Burpee Box Jumps or Step overs , 20in FEMALE. 24in MALE
42 Wall Balls, 6kg to 9ft FEMALE, 9kg to 10ft MALE
42 Pull Ups
as many Ring Muscle Ups as possible IN REMAINING TIME
RING MUSCLE UPS
In the muscle-up, you must begin with, or pass through, a hang below the rings with arms
fully extended (with or without a ‘false grip’) and the feet off the ground.
To complete the rep the elbows must be fully locked out while supporting yourself above
the rings. Kipping the muscle-up is acceptable, but swings or rolls to support are not
permitted. If consecutive kipping muscle-ups are performed, a change of direction below
the rings is required.
Bottom Position Hang Arms Fully Extended
Toes Above The Rings Not Locking Arms At Not Getting Full
- NO REP The Top - NO REP Extension At The
Bottom - NO REP
8
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