EDW WOD 2

14
Nov

EDW WOD 2

Hub City CrossFit – CrossFit

***HAPPY BIRTHDAY SHAKODA HILL***

Warm-up

Warm-up (No Measure)

2 Rounds:

:30 Wrist Stretch

10 Arm Circles

10 Self Hugs

10 Arms Up and Down

10 Air Squats

10 1,2 Touch

400 M Run

3 Rounds:

10 PVC Pass Thru’s

5 Snatch Balance

5 Overhead Squats

5 Hang Power Snatch

5 Box Jumps/Step Ups

Weightlifting

Warm up for the lift you will perform for the WOD.

Record the heavy 3 from the WOD.

Overhead Squat (3x3x3x3x3)

Front Squat (3x3x3x3x3)

Metcon

Metcon (Weight)

0-9 Minutes: to establish 3 Rep Max (one athlete lifting at a time)

RX: OH Squat (from the rack)

Scaled: Front Squat (from the rack)

Workout Standards

NOTES

Athletes can have as unlimited 3 rep attempts in the 9:00 time frame.

The bar will start in the rack and can be preloaded prior to the start of the clock. Only one bar will be used for part 1.

The athletes may have help changing weights and re-racking the bar. Clips must be used.

Fractional weights are allowed.

MOVEMENT STANDARDS

FRONT SQUAT:

In the front squat, the barbell must be held in the front rack position.

At the bottom, the crease of the hips must pass below the height of the kneecap.

At the top, the knees and hips must be completely open with the barbell in control.

OVERHEAD SQUAT:

The barbell must be kept overhead with the arms locked.

At the bottom, the crease of the hips must pass below the height of the kneecap.

At the top, the knees and hips must be completely open with the barbell in control and over the heels.

A snatch balance is not allowed.

SCORE

Each teammate will complete a 3 rep overhead squat. Partner 1 and partner 2 will input their 3 rep max.

For example if partner 1 lifts 135 x 3 they input 135#. If partner 2 lifts 95 x 3 they input 95#.

Metcon (AMRAP – Reps)

On the 9:00 minute mark athletes will complete the 6 minute AMRAP

9-15 Minutes: 6 Minute AMRAP (one athlete working at a time)

9 Ground to Overhead

28 Box Jump Overs

Part 2 VARIATIONS

RX (Ages 16-54)

Male: 95lb. 24″ box

Female: 65lb. 20″ box

Scaled (Scaled Ages 16-54)

Male: 65lb. 20″ box

Female: 45 lb. 20″ box

Masters 55+

Male: 65lb. 20″ box

Female: 45lb. 20″ box

Scaled Masters 55+

Male: 45lb. 20″ box

Female: 35lb. 20″ box

Workout Standards

NOTES

A separate bar can be set up for Part 2.

Teams can split the reps however they want as long as one person is working at a time.

All ground to overhead reps must be completed before box jumps.

GROUND TO OVERHEAD

The barbell will start on the ground for every rep, and any variation of the a snatch or clean and jerk is allowed.

If the barbell is dropped from overhead the bar must be settled on the ground before the next rep.

If using an empty barbell each rep must begin below the knees.

The barbell is at full lockout overhead, with the hips, knees, and arms fully extended.

The barbell is directly over or slightly behind the middle of the body.

BOX JUMP OVERS (ALL ATHLETES)

There is no requirement to stand tall on the top of the box.

The athlete may jump or step on top of the box.

Both feet must be on top of the box before the athlete can jump or step down.

The athlete can jump completely over the box.

Part 2 SCORE

Total Reps

Mobility

Childs Pose

Calf Stretch

Scorpions