CrossFit 42 South


CrossFit MSD – CrossFit

w/up : Warm-up (No Measure)

The Aussie Throwdown Workout

We will update this on wednesday when we know the workout.

Hope you guys have had fun with this 🙂

A: Metcon (Time)

The Aussie Throwdown

‘The Running Man’

There is no time cap for this workout


5 Rounds

15 Deadlifts 85/65kg

10 Toes To Bar

8x10m shuttle Run


5 Rounds

15 Deadlifts 70/50kg

10 Toes To Bar

8x 10m shuttle run


5 Rounds

15 Deadlifts 60/45kg

10 knee raises

8x 10m shuttle run

– Hands must hold the barbell outside the knees

– Each rep must start from the floor, and the athlete must show full extension of hips and knees with head and shoulders clearly behind the bar

– The arms must be straight throughout the movements and BOUNCING the barbell is NOT ALLOWED.

Toes To Bar

– Feet must travel behind the vertical plane of the bar

-Any part of the foot (below ankle) can make contact with the bar.

– Both feet must make contact at the same time

– Feet must make contact with the bar between the hands.

Knee Raises

– The arms and hips must be fully extended at the bottom with the feet off the ground and the feet must be brought back behind the bar and the rest of the body.

– At the top of the rep, the athlete must raise the knees above the height of the hips.

Shuttle Run

– One foot MUST CLEARLY get over the marked line every 10m


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