WODs for Battle at the Rock have arrived!! Event 1 “OVERLOAD” Workout: 6 MINUTE AMRAP: 1 CLEAN & JERK 4 BAR OVER BURPEES Event #1a Score= Total Reps Event #1b Score= Total Pounds Lifted Description: Event 1 will count as two scores. The structure of the workout will be an “AMRAP” format. The first score of the event will be determined based on how many reps performed during the 6 minute time frame. Each round will consist of 5 reps. The second score of the event will be based on how much Volume of weight is moved throughout the workout. Each athlete will be able to choose their own weight for this event and will load their own barbell prior to the start of the event. The second score will be tallied as BAR WEIGHT multiplied by NUMBER OF REPS COMPLETED (one per round). CLEAN & JERK Barbell will start at a resting position on the ground. The Clean & Jerk can be performed any way overhead, as long as it passes through a “Clean” of some sort. Squat clean, power clean, or a muscle clean will all be accepted. The Jerk will be judged as a Shoulder-to-Overhead. As long as the full extension of the arms, hips, and knees is achieved the rep will count. If a Split Jerk is performed, feet must be brought back to alignment before rep is counted. BURPEE The burpee of this event will be performed as a bar jump over. The burpee will start with Chest and Hips on the ground. A two footed take-off over the barbell, with a two footed landing is required. Lateral or Bar-facing will both be allowed. Full extension of the hip is not requited. Event 2 “BUNS ‘N GUNS” 15 min time limit Workout: (FOR TIME) BUY IN: 50 DOUBLE UNDERS 30-20-10 BOX JUMPS 24/20” SLAM BALLS 40/20# FRONT SQUATS 95/65# CASH OUT: 50 DOUBLE UNDERS Description: Event 2 involves a Buy In and Cash out format. On the call of GO, athletes will perform 50 double-unders to begin the workout. After completion of “Buy In” athletes will then move to the body of the workout which includes three movements. Each movement of Box Jumps, Slam Balls and Front Squats will complete each rep scheme of 30-20-10. Once all 180 reps are completed, the athlete will move back to the jumps rope to “Cash Out” with 50 double-unders. Movement Requirements: DOUBLE UNDERS Rope must travel underneath feet twice before rep is counted. Single jump ropes are permitted between Double Under reps but will not count towards the total. BOX JUMP Standard of Box Jumps will be the same as the competition standard of the Crossfit Open. A two-footed take off is required. Hips must fully extend and pause on top of the box, representing full control. A jump down or step down will be accepted. Heals may be off the box as long as previous stated standards are met. SLAM BALL Ball must be lifted over head with full extension of arms. Ball must be overhead with ears visible on front of arms from side view. Hips, knees, and elbows must be fully locked out for full range of motion. The ball must be caught on the “bounce” with both hands to complete the rep. Once motion is stopped, ball can be dropped and counted. FRONT SQUATS At a Men’s weight of 95# and Women’s weight of 65#, the front squat must be performed from a front rack position. A squat clean will be permitted as long as full depth, hip crease below the knee, is reached. Rep will finish at a fully locked out and open position of the hip and knee. Event 3 “GRIP IT AND RIP IT” 2 minute MAX REP PULL-UPS (1 POINT PER REP) REST 1 MINUTE 2 minute MAX REP DEADLIFT 225/155# (2 POINTS PER REP) REST 1 MINUTE 2 minute MAX REP WALL WALK (3 POINTS PER REP) Score= total POINTS Description: In this three station workout, athletes will have a two minute working time period followed by a one minute rest. All athletes will start on pull-ups. After a two minute working interval, athletes will have a one minute rest to transition to the deadlift station. Following the deadlift station, athletes will have that same minute rest to transition to the Wall Walk station. Pull-ups are worth 1 point, Deadlifts are worth 2 points, and Wall Walks are worth 3 points; cumulative points of all three stations will determine final score. PULL-UPS The Pull-up starts from the hang position. Any type of pull-up variation will be permitted as long as chin is ABOVE the bar. Not jumping assist will be allowed which means no push-off or jump to bar will count towards the first rep. Full extension of arms below the bar must be achieved before athlete can continue to multiple reps. DEADLIFT With bar starting on ground, athlete will lift barbell to full extension of knees and hips and clear site of shoulders behind the bar. Dropping will be allowed after a finished rep. No “bouncing” of the bar will be allowed, elbows must maintain extension during return. WALL WALK A “Rep” of the wall walk will start in a HAND RELEASED position with chest and hips on the floor. Athlete will push self up the wall in a vertical path until both hands and finger tips have crossed the marked line on the floor. The return to the floor must also be in the same vertical path. No side-ways dropping from the wall will be allowed. Athlete must stay within designated marked area. The conclusion of a rep is at the same position as the start of the rep, with chest and hips on the floor and hands released. If an athlete is on the way down from the wall at the conclusion of the 2 minutes, that rep will not count unless they have met full range of motion standards including hand release. Floater WOD “PUSH ME, PULL ME” 3 MINUTE TIME CAP Workout: 40/30 CALORIE ROW MAX REP WALL BALL 20/14# Score= total WALL BALLS PERFORMED Description: On the call of GO, athlete will begin with the listed calorie count. Men will perform 40 calories, Women will perform 30 calories. After completion, athlete will move to wall ball station where they will perform as many reps as possible in the remaining time of the 3 minutes. Score will be Total Wall Balls performed. WALL BALL With a 20/14# med ball athletes must begin in full squat position with ball with hip crease below the knee. Ball will be tossed to a 10’ marker. Ball must COMPLETELY clear marked line for rep to count.
Posted on: Wed, 03 Sep 2014 03:06:21 +0000
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