Archive for March 27, 2013

Thursday 20130328 Open workout

Posted: March 27, 2013 by totactfit01 in Uncategorized

Day 56 of the 100-Day Burpee Challenge!

save ’em for after the WOD!

Video and pics courtesy of CrossFit HQ

WOD:

Workout 13.4

MEN – includes Masters Men up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

WOMEN – includes Masters Women up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
95 pound Clean and jerk, 3 reps
3 Toes-to-bar
95 pound Clean and jerk, 6 reps
6 Toes-to-bar
95 pound Clean and jerk, 9 reps
9 Toes-to-bar
95 pound Clean and jerk, 12 reps
12 Toes-to-bar
95 pound Clean and jerk, 15 reps
15 Toes-to-bar
95 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

MASTERS MEN – includes Masters Men 55+

Use 115 pounds

MASTERS WOMEN – includes Masters Women 55+

Use 65 pounds

 

Post score to Comments/LogWOD and enter them on the Games site if you are registered.

 

 

Notes

Please be sure to watch the entire workout instruction video (above) for full details.

This workout begins from the standing position with the barbell on the floor and the Athlete standing tall. Every rep counts in this workout. You will enter your score as the total number of reps. See the Scorecard for assistance in calculating the rep total.

MOVEMENT STANDARDS

Barbell StartingPosition

The barbell begins
on the ground. Touch
and go is permitted.
No bouncing.

Midpoint

The barbell must
make contact with
the shoulders, such
that the lift is in two
distinct phases, the
clean, and then the
jerk. Snatching is not
permitted.

Overhead Position

A shoulder press, push press, push
jerk or split jerk may be used, as
long as the elbow, shoulder, hips and
knees are fully extended, and the bar
finishes directly over the body with
the feet in line. If the jerk is missed
but brought back to the front rack,
the Athlete may re-attempt the jerk
from there without taking the barbell
back to the floor.

Toes-to-bar Touch

In the toes-to-bar, the
Athlete must go from a
full hang to having the
toes touch the pull-up
bar. Both feet must be
in contact with the bar
at the same time, inside
the hands.

Toes-to-bar Hang

The arms and hips must
be fully extended at the
bottom and the feet
must be brought back
behind the bar and
behind the body.

 

And go to http://games.crossfit.com search for tonight’s announcement footage  and watch Games legend, Chris Spealler go head to head with 2010 Games champ, Graham Holmberg in this WOD.  If that doesn’t pump you up for Thursday, I don’t know what will.

 

Cash Out:

3 x 20 Reverse Hyperextension

Shoulder banded mobility stretch – 2 minutes per side

 

Firebreather Piece (Done after class):

None.  Meaning, don’t hold anything back during the WOD

 

And those who cannot make it Thursday, don’t worry, we will have our “Friday Night Lights” session at 1930 Friday, the Saturday 0900 class, and a last second Sunday session @ 1500 Sunday.