Remaining WODs for RCFBB Internal Throwdown
As promised, listed below are the remaining events for the internal throwdown tomorrow. I have had a number of you contact me with concerns after I revealed the first WOD, but please resist the urge to back out of the competition or try and switch divisions last minute. You will NOT have these options in a regular competition, and my goal is to prepare you for what lies ahead while having a whole lot of fun with fellow members. We will cover all standards and questions at the athlete's briefing tomorrow morning, but any urgent questions can be directed to me at justin@reebokcrossfitbackbay.com
WOD 2/3
RX:
3 minutes to establish a 1RM clean and jerk
Rest 1 minute, then
AMRAP 3 of:
C2B pull-ups (RX MEN) OR pull-ups (RX WOMEN)
AMRAP 2 of:
Snatches (145/85)
AMRAP 1 of:
Reverse wall climbs
SCALED:
3 minutes to establish a 1RM shoulder-to-overhead off racks
Rest 1 minute, then
AMRAP 3 of:
Pull-ups (red band for SCALED MEN, blue band for SCALED WOMEN)
AMRAP 2 of:
Snatches (115/65)
AMRAP 1 of:
Plank push-ups
Before any of you even think about giving me a hard time for the snatch weight being so heavy, the snatch is meant to be a test that I believe many of you will fail. No offense, but I wanted the weight to be impossibly heavy to force you all to your limits and to show you that you are capable of far more than you think you are. That being said, the movement standards are as follows:
Score for WOD 2 is total weight successfully lifted. Score
for WOD 3 is total repetitions across all of the AMRAPs.
Athletes will start with an empty bar, two collars, and a
set of weights (2x 45#, 2x 35#, 2x 25#, 2x 15#, 2x 10#, and 2x 5# or 4x 2.5#
plates) and will have 3 minutes to establish a 1RM clean and jerk or a 1RM
shoulder-to-overhead off of racks depending on their division. If they need
more weight than what is provided, they can use their judge to assist in
obtaining it, but all athletes are responsible for loading their own bars. Any
type of clean and jerk is acceptable, including but not limited to: power
clean, hang clean (bar must start from the ground and be picked up), squat
clean, squat clean thruster, clean into push jerk, or clean into split jerk. A
complete repetition requires the athlete to reach full extension at the top
with knees, hips, and arms fully extended; if a split jerk is performed, feet
must be brought back together before lowering the barbell. After 3 minutes are
complete, athletes will be given a one minute rest and bars will be moved off
to the side by their judge. They then have 3 minutes to complete as many
chest-to-bar/regular pull-ups as they can (or regular pull-ups with red/blue
band if competing in the scaled division). Pull-up standards require the chest
to clearly come in contact with the bar at the top (or chin to pass over the
bar for rx women and scaled) and full extension of the arms at the bottom.
Pull-ups may be strict, kipping, or butterfly. After 3 minutes, a call of
“rotate” will be given and athletes will move on to their pre-loaded barbells.
They then have 2 minutes to perform as many snatches as possible at 145/85 or
115/65 pounds respectively. Any form of snatch is acceptable (muscle, power, or
squat) as long as the barbell starts from the ground and the athlete shows
control at the top of each repetition with knees, hips, and arms fully
extended. After 2 minutes, athletes will be given the final call of “rotate”
and will move to their designated wall where they must perform reverse wall
climbs (or plank push-ups for the scaled division) for the final minute.
Athletes must start with chests on the ground and their chest must come in
contact with the wall at the top of each repetition. Athletes must also lower
themselves UNDER CONTROL for each repetition to be counted. For plank push-ups,
both forearms being placed flat on the ground and the athlete then coming up
onto both hands in the high-plank position constitutes one repetition.
WOD 4/5
RX ONLY:
Farmers’ walk relay
(40, 50, 70, 100# DB’s for men and 30, 40, 50, 70# DB’s
for women)
Athletes will walk from the beginning of the stretching
room to the end of the room, run back, grab the next set of DB’s, and repeat
until all sets of DB’s have been moved across the room.
* 2 minute time limit for this event, then athletes will
have 1 minute to complete max repetitions of:
L pull-ups on rings
Athletes will start standing behind the series of
dumbbells in the stretching room. At the call of 3-2-1 go, the athletes will
grab either the 30 or 40# DB’s (depending on division) and will perform a
farmers’ carry to the other end of the room. After the DB’s have been set down
UNDER CONTROL, athletes will sprint back and grab the next set of DB’s. They
will continue in this fashion until they have carried the 70 or 100# DB’s to
the other end of the room. After the final set of DB’s has been carried to the
other end of the room, the clock stops only after athletes have successfully
sprinted back and passed the starting line. If the DB’s are dropped at the end
of the room instead of set down under control, athletes will perform a 1 burpee
penalty before sprinting back. If they fail to do so, they will need to re-do
the sprint down and back before picking up the next set of DB’s (or before
clock stops if they did so on the last carry). In addition, a 1 burpee penalty
will be immediately assessed any time the athletes set the dumbbells down
between the starting line and finish line. There will be a 2 minute time cap
for this event. After 2 minutes, athletes will then jump onto a set of rings
and perform max L pull-ups on the rings. For ring pull-ups, the chin must
clearly pass above the bottom of the rings and the L-sit position must be
maintained for the entire raising AND lowering phase of the pull-up. Kipping is
allowed for the L pull-up as long as the L-sit position is maintained through
the entire pulling and lowering phase of the movement. If an athlete is unable
to complete the farmers’ carry event in the 2 minute time cap, they will be
given a partial score of the weight successfully carried plus a fraction of a
point for which marker they reach on the next carry. Six cones will be placed
at even spaces between the start and finish, and the athlete will receive a
decimal point for the cone reached. For example, if a male RX athlete only
carries the 100# DB’s to the third cone, their score would be 70.3 for the
event. Athletes who complete the event will have an official time as their
score, and athletes will be ranked accordingly. Score for the gymnastics skill
event is total repetitions completed in the minute. Each event (the farmers’
walk and the gymnastics skill) will be scored separately.
FINAL WOD -- The Chipper
* Only the top 6 athletes in each division will qualify for the Chipper
“31 St. James” For time:
RX:
31 Box jumps (24”/20”)
31 Pull-ups
31 Deadlifts (225#/135#)
31 T2B
31 Push jerks (135#/85#)
31 Burpees
31 Double-unders
31 Hang power cleans (95#/65#)
SCALED:
31 Box jumps (24”/20”)
31 Jumping Pull-ups
31 Deadlifts (155#/115#)
31 Hanging knee raises (above waist)
31 Push jerks (85#/65#)
31 Burpees
31 Double-under attempts
31 Hang power cleans (65#/35#)
20 MINUTE TIME CAP FOR THIS EVENT
Only the top 6 competitors from each division will
compete in this workout, and it will be performed as ONE final heat. This is a
chipper style workout meaning all repetitions of each exercise must be
completed before moving on to the next exercise. At the call of 3-2-1 go
athletes will begin their box jumps. Athletes will only have one barbell per
station. Box jump standards require each athlete to jump and land with both
feet, and athletes must stand tall on top of the box with hips and knees fully
extended before coming off of the box. Rebounding off the top of the box is NOT
ALLOWED, but athletes may rebound off of the floor back onto the box. Athletes
are also allowed to step down off of the box if desired. Upon completing their
deadlifts, athletes can immediately strip their weight to 135/85 or 85/65 (bars
will be set up so that plates only need to be stripped and collars replaced),
or they can wait to do so immediately before beginning their push jerks. Furthermore,
after completing push jerks, athletes can strip their bar immediately to 95/65
(or 65/35) or wait to do so. The clock will stop when the athlete has completed
their last hang power clean. On T2B, athletes must physically touch the bar
with both feet, and the heels must pass behind the bar at the bottom of each
repetition (for scaled division, knees must rise above the waistline, and heels
must still pass behind the bar at the bottom). A rep is completed immediately
upon contact of the feet with the bar, and athletes do not need to return to
the bottom under control. The deadlift and hang power clean both require
athletes to be fully upright with knees and hips locked out, and elbows must be
visibly in front of the bar in the catch position of the hang power clean. For
the hang power clean, a pause at the top of the deadlift position must be shown
before cleaning the bar. A power clean from the floor will not count as a
repetition. Push jerk repetitions are only counted once the athlete has stood
up after receiving the bar in the overhead position with side profile of the
face clearly visible between the arms. Standards for the pull-up are typical
CrossFit standards, with the chin clearly passing over the bar and arms fully
extended at the bottom. Strict, kipping, and butterfly pull-ups are all
allowed. An athlete’s score is the total time required to complete the event,
unless the athlete does not finish all exercises within the 20 minute time
limit. If this is the case, the athlete’s score will be 20 minutes plus an
additional second for each repetition that they did not complete.
Good luck to all competitors tomorrow and we look forward to seeing you all throw down. As I said before, I truly believe all of you are stronger and tougher than you give yourselves credit for, and these WODs were designed to bring out your best by pushing you all to your limits. Get a good night's sleep, eat a good meal tonight and tomorrow morning, and most importantly, GET EXCITED!
Best,
Coach Justin
