Friday 20150306 Open WOD 15.2

Posted: March 5, 2015 by eweirick in Uncategorized

Video, pictures, and standards courtesy of CrossFitHQ.

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S/S/S:

Prep for WOD

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WOD:

WORKOUT 15.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   10 overhead squats (95 / 65 lb.)

   10 chest-to-bar pull-ups

From 3:00-6:00

   2 rounds of:

   12 overhead squats (95 / 65 lb.)

   12 chest-to-bar pull-ups

From 6:00-9:00

   2 rounds of:

   14 overhead squats (95 / 65 lb.)

   14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Notes
Each 3-minute section begins from the standing position with the barbell on the floor and the athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. 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.

Time Bonus
This workout begins as a standard 3-minute couplet of 2 rounds of 10 overhead squats and 10 chest-to-bar pull-ups (6 of each for scaled versions). If you complete all the reps (2 complete rounds) before the time cap you will rest until the 3 minutes are up before beginning the next segment. In the second segment, minute 3 to minute 6, you will attempt 2 rounds of 12 overhead squats and 12 chest-to-bar pull-ups (8 of each for scaled versions). If you complete all the reps (2 complete rounds) before the time cap you will rest until the 6 minutes are up before beginning the next segment. In the third segment, minute 6 to minute 9, you will attempt 2 rounds of 14 overhead squats and 14 chest-to-bar pull-ups (10 of each for scaled versions). If you complete all the reps (2 complete rounds) before the time cap you will rest until the 9 minutes are up before beginning the next segment. You will continue in this pattern for as long as possible, adding 2 reps to each exercise each round for every 3-minute segment you complete.

Your workout is over whenever you do not complete 2 full rounds of the couplet within the time cap, and your score is the total number of reps you complete.

For example, if you complete the first 2 rounds of 10s (40 reps) in 2:30, you will rest until 3:00 before beginning the rounds of 12s. If you then complete 1 full round of 12s plus an additional 10 overhead squats (34 reps) by minute 6, your workout is over. Your score will be 74 (40 reps from the first segment plus 34 reps from the second segment).

Equipment
• Pull-up bar
• Barbell
• Collars
• Plates to load to the appropriate weight for your division

For each workout, be sure the athlete has adequate space to safely complete the event. Clear the area of all extra plates, people or other obstructions.

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 43 / 29 kg for Rx’d, 29 / 20 kg for Scaled, Masters and Teens, and 20 / 15 kg for Scaled Masters and Scaled Teens.

Video Submission Standards
Prior to starting, film the plates and barbell to be used so the loads can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards.


Workout 15.2 Variations

Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’dWomen, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

10 overhead squats (95 lb / 65 lb.)

10 chest-to-bar pull-ups

From 3:00-6:00

2 rounds of:

12 overhead squats (95 lb / 65 lb.)

12 chest-to-bar pull-ups

From 6:00-9:00

2 rounds of:

14 overhead squats (95 lb / 65 lb.)

14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds


Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

6 overhead squats (65 / 45 lb.)

6 chin-over-bar pull-ups

From 3:00-6:00

2 rounds of:

8 overhead squats (65 / 45 lb.)

8 chin-over-bar pull-ups

From 6:00-9:00

2 rounds of:

10 overhead squats (65 / 45 lb.)

10 chin-over-bar pull-ups

Etc., following same pattern until you fail to complete both rounds


Masters
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

10 overhead squats (65 / 45 lb.)

10 chin-over-bar pull-ups*

From 3:00-6:00

2 rounds of:

12 overhead squats (65 / 45 lb.)

12 chin-over-bar pull-ups*

From 6:00-9:00

2 rounds of:

14 overhead squats (65 / 45 lb.)

14 chin-over-bar pull-ups*

Etc., following same pattern until you fail to complete both rounds
*Masters Women 55+ do jumping chest-to-bar pull-ups


Scaled Masters
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

6 overhead squats (45 / 35 lb.)

6 jumping chest-to-bar pull-ups

From 3:00-6:00

2 rounds of:

8 overhead squats (45 / 35 lb.)

8 jumping chest-to-bar pull-ups

From 6:00-9:00

2 rounds of:

10 overhead squats (45 / 35 lb.)

10 jumping chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds


Teens
(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

10 overhead squats (65 / 45 lb.)

10 chin-over-bar pull-ups

From 3:00-6:00

2 rounds of:

12 overhead squats (65 / 45 lb.)

12 chin-over-bar pull-ups

From 6:00-9:00

2 rounds of:

14 overhead squats (65 / 45 lb.)

14 chin-over-bar pull-ups

Etc., following same pattern until you fail to complete both rounds


Scaled Teens
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17 )

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

6 overhead squats (45 / 35 lb.)

6 jumping chest-to-bar pull-ups

From 3:00-6:00

2 rounds of:

8 overhead squats (45 / 35 lb.)

8 jumping chest-to-bar pull-ups

From 6:00-9:00

2 rounds of:

10 overhead squats (45 / 35 lb.)

10 jumping chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

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Movement Standards

The hip crease must be below the top of the knee at the bottom. A full squat snatch is permitted, but not required, to start the movement if standard depth is achieved.

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. You may not use a rack.

This is a standard chest-to-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. The arms must be fully extended at the bottom.

At the top, the chest must clearly come into contact with the bar below the collarbone.

For the chin-over-bar pull-up the hang position is the same as the chest-to-bar pull-up (see above). Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. At the top, the chin must break the horizontal plane of the bar.

The jumping chest-to-bar pull-up bar should be setup so it is at least six inches above the top of the athlete’s head when standing tall.

At the bottom, the athlete must lower themselves so his or her arms are fully extended.

At the top, the chest must clearly come into contact with the bar.

Video, pictures, and standards courtesy of CrossFitHQ.

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Xtra (can be performed on your own and are HIGHLY recommended):

Pigeon Pose x 2 min per

Couch stretch x 2 min per

Doorway stretch x 2 min per

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