Archive for March 6, 2013

Thursday 20130307 Open Work Out

Posted: March 6, 2013 by totactfit01 in Uncategorized

Day 35 of the 100-Day Burpee….oh hell, you’ll get these in today.  Read on….

picture courtesy of CrossFit HQ

CF_Games-2013

The Open Has Begun!

WOD:

Workout 13.1

Video courtesy of CrossFit HQ.  2012 CrossFit Games 2nd place finisher, Julie Foucher demonstrating the movement standards for this WOD with CrossFit HQ head judge Adrian Bozman explaining the judging standards for keep score.  Please review thoroughly.

MEN – includes Masters Men up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible

WOMEN – includes Masters Women up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
45 pound Snatch, 30 reps
30 Burpees
75 pound Snatch, 30 reps
20 Burpees
100 pound Snatch, 30 reps
10 burpees
120 pound Snatch, as many reps as possible

MASTERS MEN – includes Masters Men 55+
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
45 pound Snatch, 30 reps
30 Burpees
75 pound Snatch, 30 reps
20 Burpees
100 pound Snatch, 30 reps
10 burpees
120 pound Snatch, as many reps as possible

MASTERS WOMEN – includes Masters Women 55+
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
35 pound Snatch, 30 reps
30 Burpees
55 pound Snatch, 30 reps
20 Burpees
75 pound Snatch, 30 reps
10 burpees
90 pound Snatch, as many reps as possible

 

Post scores to LogWOD and if you are registered for the Open, make sure you are posting them on the Games Website

 

Notes

This workout begins from a standing position and with the barbell loaded with the starting weight. In the Burpee, the Athlete will move from flat on the ground to touching an object with both hands that is at least 6 inches above their max reach. In the Snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle Snatch, a power Snatch, a squat Snatch or a split Snatch. A Clean and Jerk is not permitted. Score is total reps completed. In the case of a tie, the Athlete with the faster time to finish their last complete set of Snatches will be ranked higher.

Special Tiebreak

In this workout, we are using a special tiebreak method. At the end of each round of 30 Snatches, time should be marked. Specifically, as soon as the 30th Snatch at 75 pounds for men is complete, time should be marked. As soon as the 30th Snatch at 135 pounds is complete, time should be marked. The same at the 30th rep at 165 pounds, if you get there. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the time of the last completed sets of Snatches, whichever that may be.

For example, a male athlete finishes all the reps up to and including 10 Snatches at 165 pounds, for a total of 160 reps. This is his score. He also finished the 30th Snatch at 75 pounds in 3:52, and the 30th Snatch at 135 pounds in 13:10. In this case he will enter 13:10 as his time in the tiebreak field since this was the time of completion of his final set of Snatches. This athlete would be ranked above someone who got 160 reps and a tiebreak time of 14:00, but below someone with 160 reps and a tiebreak time of 12:00.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended that you set your clock to count up.

Movement Standards

 

Burpee

Pics courtesy of Games.CrossFit.com

Bottom of Burpee
At the bottom position the
Athlete’s chest and hips must
touch the ground.

Measuring the Burpee target
Must be 6 inches above Athlete’s
max reach.

Touching top position
At the top of the Burpee, both
hands must make contact with
the target.

The height of the target must be no fewer than 6 inches above the Athlete’s fingertips when they are standing, feet together, with a straight line through
their wrist, elbow, shoulder, hip and knees. The Athlete should be shrugging their shoulders and reaching as high as possible while the measurement
is being made.
If the Athlete touches with just one hand or misses, they may re-jump to complete the rep without dropping back to the ground. The use of a springy
floor is not allowed.

 

 

Snatch

Setup position with load
The barbell begins on the ground.
Touch and go is permitted.
No bouncing.

Barbell overhead position
The barbell must come to full
lockout overhead with the hips,
knees and arms fully extended,
and the bar directly over the
middle of the body.

Setup position with empty bar
If you begin with an empty
barbell, or a barbell that only has
plates smaller than standard bumper
plates, each repetition must begin with
the barbell clearly below the knees.

Each rep will be counted once the Athlete clearly shows control of the barbell overhead. Pressing out the arms at the top to complete the movement is allowed as long as the barbell does not touch the shoulders or head. The Athlete must be responsible for loading their own barbell to the appropriate weights during the workout. The same barbell must be used for the entire workout, and the Athlete may not receive assistance when changing the loads. Using additional pre-loaded barbells is not permitted.

 

Cash Out:

GHD – 4×20

 

Firebreather Piece (after class is over):

Kipping HSPU:
5×10

1 Arm Snatch w/ Barbell For Load
10×2 (switch arms every 2 reps)