Rock Your Box Throwdown V
Rock Your Box Throwdown V
Fitness Competition by CrossFit St. Cloud. Co-Ed Teams of Two competing in Rx’d, Intermediate and Scaled divisions. Final RYBT event will be June 28th, 2025. Don’t miss it!
Register Your Team
Choose From Co-Ed Rx’d, Masters, Intermediate or Scaled
Movement Standards
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Both team members perform the majority of Crossfit benchmark Workouts as prescribed.
You are proficient at essentially all the moves you regularly see in a Functional Fitness competition. You and/or your teammate look forward to workouts involving muscle ups, heavy cleans or snatches, handstand push-ups or high-rep gymnastics like chest to bar pullups and toes to bar. You probably put up the best scores in your gym on occasion. Go Rx’d.
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The Sum of Your Team Ages = 80 on the day of the combination.
You’ve accepted adulthood and have real responsibilities on Monday. Fitness makes you better at tackling them than most of your friends. You still Rx workouts occasionally at your box and know when to send it… but you also know when to save it for another day. Well, this is that day! The masters division will be contested against your peers using the same standards as our Intermediate division.
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Team members perform some standard CrossFit workouts as prescribed but still scale for heavy loads and advanced gymnastics such as muscle ups and handstand push-ups.
More: You’re not new to this and you’re getting pretty fit, but some of the most advanced moves are still coming together. You’ve got some pull-ups but not many chest to bar and definitely not a muscle up… yet. You’re comfortable with most barbell lifts but not always at standard CrossFit Rx loads on the more technical lifts. Intermediate will challenge you to push your limits without ignoring them.
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Athletes looking for a great workout that is less based on skills than how hard you work. No Pull-ups, Double Unders, Handstands or Box Jumps are required in the scaled division.
More: You want to test yourself and have fun but you’re not at a level to perform pull-ups, rope climbs, advanced weightlifting movements or heavy lifts at high volume quite yet. Scaled will the safest bet, the most fun and the most rewarding category for you to compete in!
Sign Up
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2025 Workout 1
Max Reps
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2 Rounds for Max Reps
:45 each station/partner
:15 Transitions
1) Handstand Pushup
2) Box Jump Over 24"
3) Deadlift 275/185
4) Row Calories
Intermediate & Masters
HSPU to Abmat
Box Step/Jump Over 20”
Deadlift 225/155lbs
Scaled
Hand Release Pushups
Box Step/Jump Over 20”
Deadlift 185/125lbs
2025 Workout 2
The Pullup
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Rx’d
Max Weight Pull-up
The pullup will be tested similar to a powerlifting bench press competition.
The athlete will load the dip belt and demonstrate full extension at the hang positions. The Judge will say “Start”
The athlete will place their chin CLEARLY over the bar. The Judge will say “Down”
The athlete will demonstrate full extension at the hang position. The Judge will say “Release”
Each athlete will receive 3 attempts at a 1RM weighted pull-up. The total weight successfully lifted by both team members is your score.
Intermediate & Masters:
1 Minute Max Rep Pullups
Score is total reps of both teammates
Scaled:
Max Hang: Up to 2 min/athlete
Score is total (combined) seconds.
2025 Workout 3
Standing Power Throw for Max Distance
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*Adapted from the US Army ACFT test.
Starting position
You will face away from the start line, grasp the medicine ball (20/15 pounds) with both hands at hip level and stand with both heels at (but not on or over) the start line. Grasp the ball firmly and as far around the sides of the ball as possible. Towels or rags will be provided to remove excess moisture/debris from the medicine ball.
Record throws
You will have three record attempts on the Standing Power Throw
You are permitted several preparatory movements flexing at the trunk, knees and hips while lowering the ball between your legs
You must be stationary prior to a throw—no hopping, stepping, or running to initiate the throw
You may jump to exert more power during the throw with one or both feet leaving the ground, however, if you fall or step onto or beyond the start line, you’ll receive a zero for that attempt
Scoring
Your score is the best of your three attempts
Team score will be the combined distance of each member’s best throw.
A competitor with three faults will have a zero score.
2024 Workout 4:
Stay tune. 2025 Workout 4 will be announced soon.
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55 Calorie Echo Bike
Female athlete: 25 Cals
Male athlete 30 Cals
then...
1-2-3-4-5-6-7-8-9-10 reps of:
Synchro Deadlift
Synchro Line Facing Burpee
then...
55 Calorie Echo Bike
Female athlete: 25 Cals
Male athlete 30 Cals
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Time CAP 18 Minutes
Rx'd: 225/155lbs
Intermediate: 185/125lbs
Scaled: 155/105
Final
Top 6 Teams in Each Division Compete in the Final!