April 14, 2019
8am @ Lakewood High School
WHAT IS OCR THROWDOWN?
Compete as an Individual or a Four Person Same Sex Relay Team
Course Details & Movement Standards
1 male & 1 female athlete or team will start every 5 minutes.
There will be two lanes for men and two lanes for women. We do not expect a backup, but if you are passed, you must give the passing athlete the right of way.
If you cannot complete stations 1, 6, 11, it will result in a running penalty.
If you cannot complete stations 2-4, 7-9 or 12-14, it will result in a bear crawl penalty.
Must complete obstacles are 5, 10, 15, 16 -20.
Course Subject to Change
Lap One – Keg Run1- 10 X Hand Release Push-ups (Chest to Ground, hands release from ground, push back to full arm extension2 – 10 X Goblet Squat to Bucket | M 32 KG / W 20KG (Kettlebell held at chest, butt to bucket)3 – 10 X Barbell Deadlifts | M 195 / W 135 (No Sumo, full extension is required)4 – Slosh Pipe Walking Lunges (Knee must touch the ground, pipe must be overhead with arms fully extended)5 – Pinch Plate Carry (must hold plate on top rim, no using barbell holes)
Lap Two – Wreck Bag Run | M 70 / W 40
6 – 2 X Tire Flips (Flip one direction and then back to the starting point)
7 – 10 X 1-arm Dumbbell Floor To Overhead|M 45 / W 25 (Dumbbell must touch the ground, full extension at top)
8 – 10 X Lateral Box Step Overs (two feet start on ground, two feet touch the top of the box, two feet back to the ground on the opposite side = 1 rep)
9 – 10 X Weighted Jump Ropes (with band around your ankles)
10 – Double Awkward Carry (Carry a Log and Slam Ball in any fashion)
Lap Three – Weighted Wheelbarrow Run|M 100 / F 7511 – 10 X Burpee To Bars (Burpee then jump to pull-up bar, one hand must touch the bar)12 – 10 X Box Jumps |M 24 / F 2013 – 10 x Ball Slam Shrugs |M 80 / F 6014 – Firehose Pull and Drag | M 100 / W 5515 – Jerrycan Farmers Carry
Lap Four – Sprint
16 – Balance Beam ( if you fall off the beam, you must start over)
17 – Low Crawl
18 – Sled Push and Pull (push there, pull back)
19 – Tire Run (foot must go in the center of each tire)
20 – Corn Hole (You must complete 8 throws, then you have an option for a half field bear crawl or you can choose to continue to throw)
Sprint to the Finish
OCR Throwdown is the Ultimate hybrid race designed to test all levels of fitness. Our Throwdown is a challenging 1 mile stadium race with a combination of 20 obstacles, lifts and challenges that will push both your stamina, strength, and mind.
ATHLETE ARRIVAL TIME
All athletes should check-in to receive their race time at bib by 7:15 am. Your start time will be assigned the day of the race. Check-in will open at 6:30 am. A course briefing will start at 7:30. It is highly recommend all athletes are present for this briefing.
The the first race will be the qualifying race for the throwdown. This race will consist of one male and one female athlete that will be sent off every 5 minutes. There will be four laps with a ladder of obstacles/exercise stations. All stations will be judged. These stations will be based around the seven primal movement patterns. You will squat, bend, lunge, push, pull, twist and walk.
This is where the throwdown really happens!! The finals will be a modified course (see map below) of the top 8 athletes of each gender from the qualifying round. The finals will have 2 seeded, head to head waves of 8 athletes. The top three quickest of each gender will stand on top of that podium. The women will race first and then the men. There will be a 20 minute break after the qualifying race and the finals, for a course change.
- 10 x Toes to Bars (One foot must touch the bar)
- 10 x Barbell Push Press (Full extension at top of the press)
- 10 X Barbell Clean (Bar must touch shoulders)
- 10 x Barbell Deadlift (Full top extension at the top of the lift)
- 10 x DB Thrusters (Butt to Bucket, full extension at top of the press)
- 10 x One-Arm DB Floor to Overhead (Dumbbell must touch the ground, full extension at the top)
- 10 x Db Weighted Step Ups (Both feet on the top of the box and full hip extension at the top)
- 10 X Box Jumps (Full extension at top)
- 10 x Weighted Jump Rope (with band around ankles)
- 10 x Burpee Over Bag (Chest must touch the ground on burpee, two footed jump over bag)
WHAT TO BRING
The stadium stands will be open to all spectators and those athletes waiting to race. You can have easy-ups in the stands for shade. Food will also be available for sale from the Lakewood High School Track and Cross Country programs. C4, Chagit Shot and Catered Fit will also be at the event with sample product.
EXPECTED TIME TO FINISH
20-40 minutes for your actual wave, but please be prepared to hang with the family throughout the day. This is a spectator event. You will compete, refuel, then possibly compete again or watch fellow athletes compete like nothing you have seen before.
RACER TIME SLOTS
Time slots will be assigned the day of event, at registration upon arrival.
BADASS custom Throwdown awards will be presented to the top 3 podium finishers in both the male and female categories.
Parking – FREE parking will be available on campus as well as in the surrounding neighborhood. The stadium parking lot and Event Entrance is located on the corner of Lomina Ave and Centralia St.
If the track is unusable to due weather, the event will be postponed to a later date.