The Talon Throwdown Series is proud to announce its next event!
The 6th Annual Takes Two to Tango is to be held on September 16th at Talon School of Fitness, home of CrossFit Talon in Franklin, Tennessee.
Takes 2 to Tango will be a partner competition. Teams of 2 consisting of ANY combination of Male and Female will compete in 4 WODs. Teams may be Male/Male, Male/Female, or Female/Female.
Registration is $130 per team and includes an event t-shirt and competitor bag. There is an option to upgrade your t-shirt to a long sleeve hoody t-shirt or women’s tank top for $10 extra.
There will be a cap on the number of teams accepted so register early! The Talon Throwdown Series’ last event sold out quickly.
There will be six divisions: Male Team Rx, Female Team Rx, Male Team Scaled, Female Team Scaled, Mixed Team Rx, and Mixed Team Scaled.
Typical weights and movement standards for teams competing in the Rx Division could be as high as:
30in/24in Box Jump
70lb/53lb KB Swing
Full ROM for all bodyweight movements
Ability to perform advanced gymnastics movements (chest-to-bar pull ups, handstand push ups, toes-to-bar, muscle ups, etc.)
Typical weights and movement standards for athletes competing in the Scaled Division are:
24in/20in Box Jump
53lb/35lb KB Swing
Full ROM for all bodyweight movements
Ability to perform basic gymnastics movements (unassisted strict/kipping pull ups, push ups, toes-to-bar)
*Note: These are GENERAL guidelines, and there will be a period of time for division changes after WODs are announced. Mixed teams will have weights somewhere in between the Male and Female Standard if the WOD requires the pair to lift at the same time.
Schedule at a Glance:
Check in from 7:00-7:45am
Athlete & Judges Briefing at 8am
First heat will start at 8:30am
Athlete & Judges Briefing at 12:30pm
Awards Presentation at 4:30pm
Below are links to the FINAL (hopefully) heat assignments and schedules for the day. There have been a few small changes since the original, but nothing drastic, other than the Men RX division is now green. Please take a look and let Tara know if you see any mistakes ASAP. When you click on the link, it will take you to a page with a small image of the schedule. Click on the small image to make it a size you can actually read.
Please keep in mind that we do run on time at Talon events. Please be sure to be at your WOD a few minutes before to ensure we continue to run on time, and you don’t miss your heat.
331 Premier Court
Franklin, TN 37067
Please check back to this page often as we release the WODs over the next few days, as details may change. Details of the standards will also be added, but I know how anxious everyone is to start practicing, so we at least wanted to get you the gist of the fun you would be having in just a few weeks! There are still spots available in all divisions, especially Women’s Rx…as always;) So please help us spread the word, as it is always more fun when you come in force with friends from your box!
Barbell Voodoo’s Complex to the Max
Each team will have 12 minutes to complete a max total combined weight of each member’s heaviest successful complex. Athletes must complete the entire complex unbroken for the lift to count. No lifting straps may be used.
2 Hang Cleans
3 Front Squats
4 Shoulder to Overhead
3 Front Squats
2 Hang Cleans
Each team must inform the judge of the weight they think is on the bar before each lift so the judge can confirm. Same gender teams will have one bar to share while mixed gender teams will have a men’s bar and a women’s bar. Athletes may alternate attempts between lifts, weights, and athletes as they see fit.
Scoring: Final score will be total weight lifted by adding the heaviest weight lifted for each partner of the complex together. The total weight lifted will be ranked against all other teams in the division. This final ranking will count as one quarter of the overall scoring for the Tango event.
Deadlift: The deadlift begins with the barbell on the ground and finishes when the athlete stands up the weight to full extension of the knees and hips, with the shoulders behind the bar at the top of the movement.
Hang Clean: The first repetition of the hang clean will begin at the end of the deadlift, which means the athlete will achieve a deadlift lockout (hips and knees fully extended, shoulders behind the bar) before re-dipping to initiate the hang clean. The athlete MUST show a lowering of the bar after the completion of the deadlift to initiate the hang clean (it must be two movements…cleaning the bar in one motion from the ground is not considered a good rep). Each rep will start from the hang. Each repetition finishes with the bar racked on the shoulders and the elbows clearly in front of the bar with the hips and knees fully extended. Any variation of the clean is acceptable (power, squat, split or muscle), as long as the above requirements are met. If a split clean is used, the feet must be brought back together with the hips and knees fully extended before the repetition is complete. The barbell may not pass below the knee at anytime during the complex after the initial deadlift is complete, until the final deadlift. Athletes may take as long as they need to re-grip between reps in the hang or rack position, as long as the hands do not come off the barbell.
Front Squat: The movement will begin with the bar in the front rack position from the end of the previous hang clean. A hang squat clean as the previous rep DOES NOT count as one of the front squat reps. Athletes must show hip crease passing below parallel at the bottom and full hip and knee extension at the top for each good rep.
Shoulder to Overhead: The movement starts in the front rack position from the previous front squat. This movement may be performed as either a strict press, push press, push jerk or split jerk. The rep will be counted when the athlete has reached full extension of the knees, hips, shoulders, and elbows with have feet under his/her hips, showing control of the barbell overhead.
Big Frog’s Chitty Chit Bang Bang
For time (12 min time cap):
15 KB Swings 53/35/26
25 burpee over rower
15 KB Swings 53/35/26
Partner 1 & Partner 2 Share (see rules below): 500m Row
15 KB Swings 53/35/26
25 burpee over rower
15 KB Swings 53/35/26
Partner 1 will complete the first 250m row, 15 KBS, 25 BOR, 15 KBS, and begin the 500m row. Partner 1 must complete a minimum of 100m, but no more than 400m of the 500m row. Partner 2 will begin his/her portion of the workout by finishing the 500m row. Partner 2 must complete a minimum of 100m, but no more than 400m of the 500m row. Partner 2 will complete the rest of the WOD after his/her portion of the row, by then completing 15 KBS, 25 BOR, 15 KBS, and another 250m row. Therefore, of the 1000 total meters rowed in the workout between the two partners, each partner will complete no less than 350m, but no more than 650m.
Scoring: For time with a 12 minute time cap. Any missed reps due to time cap will be added as 1 second each. The total time will be ranked against all other teams in the division. This final ranking will count as one quarter of the overall scoring for the Tango event. *The first 250m row by itself may be used as a tie-breaker in podium decision or WOD winner prize only (ties will be permitted on the WOD itself).
Row: Any damper setting is allowed. Athletes may be strapped into the rower before the workout begins, but may not touch the handle until “GO” is called.
Kettlebell Swing: The movement will start with the bell between the athlete’s legs. Using both hands, the athlete will elevate the bell into the overhead position. At the top of the swing, the athlete’s arms must be fully extended and ears showing in front of arms. The knees, hips, shoulders, and elbows must be in vertical line. The base of the kettlebell must be pointed towards the sky. The kettlebell must pass between the legs before the start of the next swing. NO DROPPING OF THE KETTLEBELLS! If an athlete drops a kettlebell, a 5 burpee penalty will be enforced immediately.
Burpees Over Rower – In the bottom position, the athlete’s chest and thighs must be simultaneously touching the ground. The athlete must jump over the railing of the rower from both feet; one-footed jumping or stepping over is not permitted. Both of the athlete’s feet must pass over the top of the rower railing. Burpees will be performed lateral to the rower, but the athlete may jump over the rower laterally, or may face the rower and jump forward over the railing as long as the above standards are met. A repetition is complete every time the athlete lands on the opposite side of the rower from where the burpee was performed. If an athlete is no repped on the jump portion of the burpee, he/she only has to redo the jump in order to earn credit for the rep, but must do so from the side of the rower that he/she started the rep from.
Karen goes for a Ride!–presented by Smashville Mobility– 12 time cap
For time of:
150 Wall Balls 20/14
200 Calorie Air bike for M/M divisions, 175 cals for M/F divisions, 150 cals for F/F divisions
Both partners will work at the same time, one on the bike, one on the wall balls, until one of the movement’s reps are completed. Once one of the movements are completed, only one partner can work at a time to complete the remaining reps on the single movement. But wait…there is a small catch! Partners MUST SWITCH movements EVERY TIME work is stopped on the wall balls. Work being stopped is defined as if the med ball touches the floor, or the athlete pauses in any position other than the bottom of the squat. This means the athlete working on the wall balls CAN “rest” in the bottom of the squat, crease below the knee, with the ball in their hands without having to switch to the air bike. Athletes can do whatever they want with the ball in the “resting” position, as long as the ball doesn’t touch the floor or the wall. If the ball touches the wall or the floor, athletes must switch.
Scoring: For time with a 12 minute time cap. Any missed reps due to time cap will be added as 1 second each. The total time will be ranked against all other teams in the division. This final ranking will count as one quarter of the overall scoring for the Tango event. *The time it takes to complete the 150 wall balls by itself may be used as a tie-breaker in podium decision or WOD winner prize only (ties will be permitted on the WOD itself).
Athletes must switch movements every time work is stopped on the wall balls.
Air Bike: Pedal like hell and pray you can perform a good wall ball rep when you step off.
Wall ball: Movement begins in a full squat with the hip crease below the knee. As the athlete stands up out of the squat, the ball is thrown to the target. The ball must clearly make contact with the wall above the designated height (10ft men/9ft women). Each time the athlete receives the medicine ball, he/she must squat to full depth before he/she can toss the ball to the target for the next rep. If the athlete chooses to let the ball drop in between reps, or pauses in any position other than the bottom of the movement, he/she must switch with his/her partner, moving to the air bike, while the partner comes to the wall balls. If a team has completed all of the air bike and is only working on the wall balls, partners must switch out on the wall balls every time work is stopped.
Two minute Tangos – presented by VersaLifts
Alternating DB Snatch (50/35/20)
Deadball Over/Unders (100/80/60)
Overhead Squats (135/95/65)
Each team will have two minutes to perform as many reps as possible at each station. There will be a 1 minute rest between stations. Athletes may switch as needed.
*This WOD is appropriately sponsored by VersaLifts, a company we thought was a “simple stroke of genius” out at the CF Games this year. VersaLift has solved the problem facing all CrossFitter of “which shoes do I wear” when doing a WOD that requires a movement that you would really prefer to use your lifters for, such as an OH squat, mixed in with a plyometric movement or other movement that you really DON’T want to wear your lifters for. We will have these for sale at the event, but if you want to get a pair early and practice with them, email Tara and let me know your size. I am getting an order in very soon, and will set aside a pair for you to pick up at Talon so you can practice with them before the event. They are only $25!
Scoring: Each team will be ranked on each individual station. The rankings for each of the 5 stations will be totaled, and the teams will be ranked off of that total for a final ranking on the “Two Minute Tangos”. The final ranking for this WOD will count as one quarter of the overall scoring for the Tango event. *The total number of overhead squats may be used as a tie-breaker in podium decision or WOD winner prize only (ties will be permitted on the WOD itself).
Rope Climb: Athletes may climb the rope in any fashion, but will be rewarded 1 point for each rope climb, and 3 points for each legless rope climb. Since the rope is attached to a 12 foot rig, the athlete may reach up to grab the rope at full extension, but MAY NOT JUMP to begin the climb. For a rep to count, the athlete must ascend and touch the horizontal bar of the rig to which the rope is attached, and successfully descend, keeping his/her hands on the rope past the black marker on the rope before taking his/her hands off the rope. Athletes MAY use legs to descend from the top of a legless AFTER they have touched the top bar. Failure to touch the bar is a no rep. Coming off the rope before hands are below the black marker is a no rep, so be sure to practice the descend! Athletes may switch as needed, but both athletes must complete at least 1 rope climb. Teams with only 1 athlete contributing will have their total score reduced by half for this portion only of the Two Minute Tangos.
Alternating Dumbbell snatch: The dumbbell snatch starts with the dumbbell on the ground and finishes with the dumbbell directly overhead. At the bottom of the movement, BOTH heads of the dumbbell must touch the ground. The dumbbell must be lifted overhead in one motion. Touch-and-go is permitted but bouncing the dumbbell is not allowed. Athletes must alternate arms after each repetition and may not alternate until a successful rep is achieved. The non-lifting hand and arm may not be in contact with the body during the repetition. At the top, the arms, hips, and knees must be fully locked out with the dumbbell clearly over the middle of the athlete’s body when viewed from profile. Once the athlete has reached lockout, the repetition will count. The athlete may choose to do a split style snatch. However, both feet must return and be in line under the athlete’s body while the dumbbell is locked out overhead for the repetition to count. Because these are ALTERNATING between right and left, and there are two people, each time an athlete goes to complete reps, he/she must complete an EVEN number of snatches, completing at least one good rep on the right arm, and one good rep on the left arm. He/she may choose to do more than two reps, but must complete an even number of snatches before the partner can contribute.
Deadball Over/Unders: Each team will have one deadball and a yoke. Partners will work to complete a good rep of the Over/Under, which consists of first getting the deadball OVER the top bar of the yoke, as well as getting both partners UNDER the lower bar/rope of the yoke. (BALL MUST GO FIRST, THEN BOTH PARTNERS.) Partners may work together or solo on getting the ball over the yoke, but must both end up on the same side of the yoke as the ball at the end of each rep. Weights are as follows:
Rx men: 100#
Rx Women, Rx Mixed, Scaled Men: 80#
Scaled Mixed, Scaled Women: 60#
Overhead Squat: A full squat snatch is permitted, but not required, to start the movement, and an OHS squat rep will be given for the squat snatch as long as the proper squat depth is achieved. The hip crease must be below the knee at the bottom of the squat with the bar overhead. The hips and knees must fully open at the top (full hip extension) with the barbell overhead. The judges will be particularly strict about ensuring the hip fully opens at the top of the squat (no leaning forward). The barbell may not touch the head at anytime during the movement. Only one athlete is permitted to have contact with the barbell at all times. (You may not help your teammate put the bar on his/her back.) For mixed teams, you will have two barbells at the respective weights, but only one barbell is in play at a time. (Non-working athlete must wait until working athlete has dropped the bar before he/she may touch his/her barbell.)
Double Unders: The jump rope must pass under the athletes feet twice before the athlete’s feet return to the ground. All divisions will complete DU’s since it is a max effort format, so if you don’t have them yet, perhaps you may just get your first at the event! The working athlete must be on the black mat for reps to count.
If you have questions on any of these standards, or see something that just doesn’t look right, please let Tara know. Looking forward to a great event!
Below are the PDF’s of the results for each individual WOD for each division, as well as the overall results. Please let us know if you have any questions. Thanks for another great event! It was fun to see you all push yourselves and your teammates on these WOD’s! Congrats on a job well done!
TakesTwo2017 – Women Scaled – 2 MINUTE TANGOS
TakesTwo2017 – Women Scaled – CHITTY CHIT BANG BANG
TakesTwo2017 – Women Scaled – BAR COMPLEX
TakesTwo2017 – Women Scaled – KAREN GOES FOR A RIDE
TakesTwo2017 – Women Scaled – Print results
TakesTwo2017 – Men Scaled – 2 MINUTE TANGOS
TakesTwo2017 – Men Scaled – CHITTY CHIT BANG BANG
TakesTwo2017 – Men Scaled – BAR COMPLEX
TakesTwo2017 – Men Scaled – KAREN GOES FOR A RIDE
TakesTwo2017 – Men Scaled – Print results
TakesTwo2017 – Mixed Scaled – 2 MINUTE TANGOS
TakesTwo2017 – Mixed Scaled – CHITTY CHIT BANG BANG
TakesTwo2017 – Mixed Scaled – BAR COMPLEX
TakesTwo2017 – Mixed Scaled – KAREN GOES FOR A RIDE
TakesTwo2017 – Mixed Scaled – Print results
TakesTwo2017 – Women RX – 2 MINUTE TANGOS
TakesTwo2017 – Women RX – CHITTY CHIT BANG BANG
TakesTwo2017 – Women RX – BAR COMPLEX
TakesTwo2017 – Women RX – KAREN GOES FOR A RIDE
TakesTwo2017 – Women RX – Print results
TakesTwo2017 – Men RX – 2 MINUTE TANGOS
TakesTwo2017 – Men RX – CHITTY CHIT BANG BANG
TakesTwo2017 – Men RX – BAR COMPLEX
TakesTwo2017 – Men RX – KAREN GOES FOR A RIDE
TakesTwo2017 – Men RX – Print results
TakesTwo2017 – Mixed RX – 2 MINUTE TANGOS
TakesTwo2017 – Mixed RX – CHITTY CHIT BANG BANG
TakesTwo2017 – Mixed RX – BAR COMPLEX
TakesTwo2017 – Mixed RX – KAREN GOES FOR A RIDE
TakesTwo2017 – Mixed RX – Print results
Registration and Volunteer Sign-Up
Athlete registration is officially closed, but you can still join us as a JUDGE HERE. Be sure to join us for our other upcoming Talon Throwdown events!
“Aged to Perfection” Masters 35+ Team Competition – November 18th – Registration Coming Soon!
Fall Music City Box League – October 18th – November 16th. – Registration Coming Soon!
2018 “It Takes 2 To Tango” – September 15th
Spring 2017 Sponsors
Please visit our sponsors!
Get the Fix Slogan BlackPlease visit our other generous sponsors!
Do you have a local business you would like to advertise with Music City Box League? With a flat fee sponsorship your business logo will be on all athlete t-shirts, you will be tagged and mentioned on social media, and your information will remain on this site for the season. For more information contact Tara@CrossFitTalon.com.