WOD 1

Time Cap-15min

For Time

Row x 2000m

**To start and every 2min, you must perform 10 Kettlebell Thrusters.

Pro – 35/53

RX – 26/44

35-44 – 26/44

45-54 – 18/35

55+ – 18/35

 

The athlete will begin the workout with 10 KB Thrusters, 5 on each arm. Once the 10 thrusters have been completed, they will begin rowing 2000m.  At the top of each 2min, the athlete must get off of the rower and perform another 10 KB Thrusters.  Repeating this cycle until the athlete has reached 2000m.

 

Standards

 

KB Thruster – The bell must start in the rack position with the other hand securing the bell in place. The athlete must then squat, hip crease below the top of the thigh, and finish with the bell locked out over head, knees, hips, and elbows extended.

 

**If you drop the KB at any point you must re-start your set. If you drop it a second time you must re-start your 2000m row.

 

WOD 2

For Reps

AMRAP in 5min:

PRO – HSPU/Box Jump Over (20/24)

RX/35-44/45-54 – Burpee Box Jump (20/24)

55+ – Burpee Step Up (20/24)

 

PRO – The athlete will begin with either exercise, HSPU or Box  Jump Overs. The athlete will have 5 min to complete as many reps of both exercises as possible in any way they choose. The LOWEST number of reps for either exercise will be the final score. For example, if the athlete performs 40 Box Jump Overs and 10 HSPU, the athletes score will be 10.

 

RX/35-44/45-54/55+ – The athlete will have 5min to complete as many Burpee Box Jumps as possible.

 

55+ – The athlete will have 5min to complete as many Burpee Step Ups as possible.

 

Standards

 

HSPU – The athlete must kick up with elbows locked out, hands on the plates, and feet inside the hands, to start the rep. The athlete must touch their head to the mat and then return to the locked out position.

 

Box Jump Over – The athlete must start with both feet on one side of the box and end up with their feet on the other side of the box. The athlete may clear the box completely or jump on then over the box. If the athlete jumps on the box, both feet must leave and land at the same time and then they may dismount the box any way they choose.

 

Burpee Box Jump – The athlete will start in the standing position. The athlete will move to the bottom of the pushup position with their chest in contact with the ground.  From the ground, the athlete will then move to the top of the box and finish with knees and hips extended.  In order to get on top of the box, the athletes must jump and land with both feet at the same time.

 

WOD 3

Time Cap-2min

For Time

Speed Clean Ladder

 

PRO Women – 65/75/85/95/105/115/125/135/145/155

PRO Men – 155/165/175/185/195/205/215/225/235/245

RX/35-44 Women – 45/55/65/75/85/95/105/115/125/135

RX/35-44 Men – 115/125/135/145/155/165/175/185/195/205

45-54/55+ Women – 15/25/35/45/55/65/75/85/95/105

45-54/55+ Men – 65/75/85/95/105/115/125/135/145/155

 

The athlete will start on the starting mat and then proceed to each barbell and complete a clean. Once all 10 lifts have been completed the athlete will finish the workout on the finishing mat.

 

Standards

 

Clean – The barbell must start on the ground and finish in the rack position with the knees and hips extended, elbows in front of the bar and UNDER CONTROL.  Any type of clean is acceptable.

 

**Make sure you hit full extension prior to dropping the bar or you will be required to re-do the lift. Listen to your judge!

 

WOD 4

For Reps

Death by:

PRO – Muscle Up/Squat Snatch

RX/35-44/45-54/55+ – Pullup/Squat Snatch

PRO – 95/135

RX/35-44 – 65/95

45-54 – 55/85

55+ – 45/75

 

The athlete will begin minute one with one muscle up or pullup and one squat snatch. Then minute two with two muscle ups or pullups and two squat snatches. Continuing this pattern until the athlete can’t complete the required amount of work within one minute.

 

Standards

 

Muscle Up – The athlete must start hanging from the rings with the elbows extended. The athlete must then proceed to the top of the muscle up and finish with the elbows extended at the top of a dip support position.  Your feet may not go above your rings and your body must change direction at the bottom of each muscle up.

 

Pullup – The athlete must start hanging from the bar with the elbows extended. The athlete must then get their chin over the top of the bar.

 

Squat Snatch – The athlete must start with the barbell on the ground, get their hip crease below the top of their thigh with the bar overhead, and finish with the bar under control, overhead, with elbows, hips, and knees extended.  A power snatch into an overhead squat is acceptable.

 

WOD 5

Time Cap 7min

PRO

For Time

Overhead Lunge x 30

Double Under x 100

Rope Climb x 5

RX/35-44

For Time

Overhead Lunge x 30

Double Under x 75

Toes to Bar x 25

45-54/55+

For Time

Overhead Lunge x 30

Single Under x 100

Ab-Mat Situp x 25

PRO – 95/135

RX/35-44 – 65/95

45-54 – 55/85

55+ – 45/75

 

The athlete will start with 30 Overhead Lunges. Then move to 100/75 Double Unders or Singles. And finish with 5 Rope Climbs/25 Toes to Bar/25 Abmat Situps.

 

Standards

 

Overhead Lunge – The athlete must start with the bar locked out overhead with their feet behind the tape. Then lunge forward so that one of their knees makes contact with the ground and then return both feet behind the tape. You must alternate legs.

 

Double Under – The rope must pass underneath the feet twice with one jump.

 

Single Under – The rope must pass underneath the feet one time each jump.

 

Rope Climb – The athlete must touch the black metal casing at the top of the rope and then descend below the 9’marker before jumping down.

 

Toes to Bar – The athlete must start hanging from the bar with the elbows fully extended. Then the toes must make contact with the bar at the same time. The feet must return back past the vertical plane of the bar between each rep.

 

Ab-Mat Situp – The athlete will begin with both shoulders on the ground and finish touching both hands to the ground in front of their shoes.

 

We will brief you on all movements in our athletes briefs –

 

WODs 1-3 – Athlete Brief       7:45am – 8:00am

WODs 4-5 – Athlete Brief       1:10pm – 1:25pm

 

Please bring your questions or email any questions to josh@crossfit719.com

***If you need to scale any movement or weight please email josh@crossfit719.com before Friday, June 25th at 7pm***