** WORKOUTS FOR WWT2014 WOD 1 - 12 min time cap 21-15-9 Front Squat 40kg Sprawl Box jump 20 STANDARDS Front Squat - bar must start on the floor on the call of 3,2,1.. Go! Athlete will take the bar from the floor into front rack and start squatting. Hip must start at full extension drop to below parallel of knee and return to full extension. Sprawl - athlete will start on 1 side of a marked area perform a press up sprawl across the area until both hands and feet clear the area WITHOUT crossing each other and perform another press-up this will count as 1 repetition. Box jump - athlete will jump with 2 feet and land with 2 feet onto the box and come to full extension with ankles, knees and hips fully locked out for the repetition to count. Step ups may be subbed in and same rules apply. If you start with box jumps you must end with them, changing to step ups is not permitted. WOD 2 - Clean + Ladder A) In 5 minutes find a 1RM clean - 2 min transition B) 5 minute ladder ascending in 2s Deadlift 70kg Pull up STANDARDS Clean - athlete will start with an empty barbell and on the call on 3,2,1.. Go! The athlete will confirm a weight to their judge and proceed to load the barbell. The bar must go from floor to front rack in ONE smooth movement (no hang cleans) and the movement can be either a POWER or SQUAT movement there is no requirement here it is athlete dependant. 2 min transition - in this time athlete will load bar to 70kg. Deadlift - at the call of 3,2,1.. Go! Athlete will pick the bar up in one movement and finish at full extension will knees and hips locked out and shoulders behind the bar. Pull up - the movement will start with the athlete hanging at full extension from the bar and finish the rep when her chin is clearly over the bar. WOD 3 - 3RFT - 15 min cap 500m row 15 KBS 16kg 15 burpees STANDARDS Row - athletes must start behind the tower and at the call of 3,2,1.. Go! Athletes may get on to the rower. The rowers will be set to count up from 0m-500m and you must not progress to the kettle bell swings until you passed 500m - if the rower turns off before you get back to it on the next round it is the athletes responsibility to turn it on. If it is still on you must row a total of 500m on the next round ie. If you finish the first row on 510m the next row must finish on 1010m. KBS - kettle bell must be picked up and swing to over head with a full attempt of making the bell finish straight up with ears through shoulders. Burpees - standard .....fit Burpee. The athlete starts fully extended goes down to the floor with chest and thighs touching the floor and return to full extension with ankles knees and hips locked out and hands to touch over head. All standards are set to judges opinion! There may be some calls you disagree with but tough titties it is up to the judge to decide wether the repetition is complete or not. I will try to answer any questions on here or on the day but please read carefully before asking as the answer is probably in the standards. Iconx Apparel ICON Nutrition Heavy Rep Gear Clothing Cardiff Sports Nutrition Mobility Tools Iron Elite Barbell Crew CrossFit Penybont Crossfit-SA1 DragonCrossfit Cardiff CrossFit Port Talbot CrossFit Caerphilly Atlantic Way Crossfit Crossfit Llantrisant CrossFit Thirtyone Reebok Crossfit Cardiff 2.0 The Boat Shed Training Centre @crossfit velocity @crossfit Llanelli Reebok CrossFit 365
Posted on: Mon, 06 Oct 2014 19:50:30 +0000
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