Monday, August 3, 2015

Cross Town Throw Down

2015 Qualifier WOD #2a and #2b – “Push and Pull”

MEN & WOMEN, ALL AGES AND DIVISIONS:

1-rep-max deadlift then

1-rep-max strict press

10-minute time cap

You will have a total of 10 minutes to establish both a 1RM deadlift and 1RM strict press. You must begin with the deadlift and end with the strict press. Once you have moved on to the strict press, you cannot re-attempt the deadlift. You are allowed as many attempts as desired at either lift, as long as both lifts are completed within the 10-minute time cap.

You must begin with an empty barbell on the floor and load your own plates. The weight of each lift must be a whole number (for example, 246 is good; 246 ½ is not and must be rounded down). The weight of barbell clips cannot be included in the total weight. Once the deadlift is completed, you may reposition the barbell, either empty or with plates, onto a rack for the strict press. You must use the same barbell for both lifts.

You must use a judge to verify weights and ensure full range of movement (see Movement Standards below). Prior to each lift, communicate with your judge what weight you are about to attempt. Please fill out the attached scorecard and keep it for the duration of the competition in case of inquiry.

ADAPTIVE ATHLETES:

Adaptive athletes should contact Tony Kubitschek at crossfitstation@yahoo.comor (208) 841-4757 for specific movement substitutions.

Scoring

This workout will be scored as two events. You will submit your heaviest successful deadlift weight in pounds and heaviest successful strict press weight in pounds. Both lifts must be performed within the same 10-minute timeframe. If you re-do the workout, you must re-do both the deadlift AND the strict press.

How to Submit Your Score

Use a judge during the workout to ensure full range of movement, and have a CrossFit Level 1 certified trainer validate your scores. You must submit your score before 5:00 pm Mountain Time on Saturday, August 8, 2015. Late scores will not be accepted–no exceptions! If you miss the deadline, you will remain in the competition, but receive a “zero” score for the workout. Results of the online workouts will count as 25% of your final score as well as determine your heat(s) for the live event on August 22. We are using a new online system for collecting scores this year. Please see our website for information on how to submit your score.

Equipment

  • One barbell (women’s 15 kg bar counts as 35# and men’s 20 kg bar counts as 45#)
  • Plates as desired (weight of each lift must equal a whole number or be rounded down)

Movement Standards

Deadlift Movement standards are the same as for the 2015 CrossFit Open. This is a traditional deadlift with the hands outside the knees; sumo deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. Each attempt must start with the barbell stationary on the floor.

Strict Press Starting with the barbell in the front rack position, athlete must press the barbell overhead in line with the body, with arms completely locked out at the top. While performing the press, the athlete’s body below the waist (hips, legs, feet, and ankles) must remain completely immobile during the entire lift. Any movement of the lower body will constitute a no-rep. Examples of movement include bending the knees, jutting the hips forward, and coming up on the toes. Dipping of the elbows and/or shoulders is NOT allowed and will also constitute a no-rep. (Stay tuned into the Crosstown Throwdown website and/or Facebook page for more information on this standard of movement.)

Sunday, August 2, 2015

Rest day!

Saturday, August 1, 2015

8:00 a.m. Bronco Barbell Club

9:00 a.m. Competitor’s Training WOD or Team WOD

2016 Open Athletes
1. Barbell Conditioning

5-4-3-2-1
Front Squat, 185/135
Push Jerk, 185/135

Rest 2:00

5-4-3-2-1
Front Squat, 185/135
Push Jerk, 185/135

2. Conditioning
In teams of 3:
10K Row
Athletes change every 250m

3. Gymnastics Conditioning
Alt EMOM x 12
Odd – 25′ Handstand Walk
Even – 40 Double-Unders

From July 25 Competitor’s Training.

Last day to do the first CrossTown Throw Down WOD.

Friday, July 31, 2015

2016 REGIONAL & OPEN ATHLETES
1. Pull
10-8-6-4-2 Dead Lifts, climbing

2. Conditioning
1,000-meter run
25 Power Cleans, 135/95
25 Box Jump Overs, 24/20
25 C2B
50 Wall Balls, 20/14
25 C2B
25 Box Jump Overs, 24/20
25 Power Cleans, 135/95

3. Mid-line Accessory Work
3 Supersets of:
40 Hip Extensions
30 GHDSU

From July 24 Competitor’s Training.

Thursday, July 30, 2015

2016 REGIONAL/OPEN ATHLETES
1. Snatch
A. 3×3 Snatch Balance
B. 2×2 Hang Squat Snatch
C. 1×1 Squat Snatch

2. Strength
5×3 Banded Front Squats

3. Strength
5×5 Bench Press

4. Conditioning
EMOMx20:
Min 1: 15/12 Cal Row
Min 2: 15/12 Cal Assault Bike
Min 3: 200m Run
Min 4: 50 Double unders

From July 22 Competitor’s Training.

Wednesday, July 29, 2015

2016 OPEN ATHLETES
1. Clean
EMOMx10: 3 Squat Cleans

2. Gymnastics Conditioning
6 sets of 60% of your biggest unbroken set of muscle ups

3. Conditioning
21 Thrusters, 95/65
21 KBS, 2-pood/1.5-pood
500m Row
15 Thrusters, 95/65
15 KBS, 2-pood/1.5-pood
500m Row
9 Thrusters, 95/65
9 KBS, 2-pood/1.5-pood
500m Row

From July 21 Competitor’s Training.

Tuesday, July 28, 2015

2016 OPEN/REGIONAL ATHLETES
1. Front Squat
Quickly work up to a heavy single

2. Snatch Grip Push Press
Quickly work up to a heavy single

3. Snatch Grip Push Jerk
Quickly work up to a heavy single

4. Snatch Balance
Quickly work up to a heavy single

5. Snatch
Quickly work up to a heavy single

6. Front Squat
Quickly work up to a heavy single

7. Gymnastics Conditioning
50 Strict TTB for time

8. Conditioning
3 RFT:
500m Row
12 Burpees
21 Box Jumps, 24/20

From July 20 Competitor’s Training.

Monday, July 27, 2015

CrossTown Throw Down

2015 Qualifier Workout 1 – “What about BOB?”

MEN/WOMEN OPEN SCALED AND RX’D, MASTERS 40-49:

AMRAP Ladder. Every 2 minutes for as long as possible complete:

From 0:00-2:00

      8 Bar-Over-Burpees (BOBs)

      8 Cleans (115/75)

From 2:00-4:00

     10 Bar-Over-Burpees (BOBs)

     10 Cleans (115/75)

From 4:00-6:00

     12 Bar-Over-Burpees (BOBs)

     12 Cleans (115/75)

Follow the same pattern (increasing reps by 2) until you fail to complete the reps within the 2 minutes. If you finish the designated reps before the end of the 2 minutes, you must wait until the start of the next 2 minutes to begin the next set of the couplet.

Begin with a loaded barbell on the floor. Bumper plates must be used so that the barbell is elevated for the burpees. You must use a judge to ensure full range of movement (see Movement Standards below). Please fill out the attached scorecard and keep it for the duration of the competition in case of inquiry.

MEN/WOMEN MASTERS 50-59:

Same as above except 105/70 for the cleans.

MEN/WOMEN TEENS, MASTERS 60+:

Same as above except 95/65 for the cleans.

Scoring / Submitting Your Score

This is an AMRAP and your score will be total reps completed. Use a judge during the workout to ensure full range of movement, and have a CrossFit Level 1 certified trainer validate your scores. You must submit your score before 5:00 pm Mountain Time on Saturday, August 1, 2015. Late scores will not be accepted–no exceptions! If you miss the deadline, you will remain in the competition, but receive a “zero” score for the workout. Results of the online workouts will count as 25% of your final score as well as determine your heat(s) for the live event on August 22. We are using a new online system for collecting scores this year. Please see our website for information on how to submit your score.

Equipment

  • One barbell (women’s 15 kg bar counts as 35# and men’s 20 kg bar counts as 45#)
  • Collars (do not count towards weight)
  • Bumper plates to load to the appropriate weight for your division

Movement Standards

Bar-Over-Burpee (BOB) Each BOB starts on one side of the barbell, through a full-range burpee, and ends once you jump over the barbell. At the bottom of the burpee, your chest and thighs must touch the floor and your head may not be over the barbell. You must jump over the barbell from both feet and land on both feet. One-footed jumping or stepping over is NOT permitted. There is no requirement for being perpendicular to and/or facing the barbell. You also do not have to stand all the way upright or clap overhead.

Clean Movement standards are the same as for the 2015 CrossFit Open. The barbell begins on the ground. Touch-and-go is permitted. No bouncing. A muscle clean, power clean, squat clean, or split clean may be used, as long as the barbell comes up to the shoulders, with the hips and knees fully extended with the feet in line and the elbows in front of the bar.

Sunday, July 26, 2015

Rest day for us! Last day of the 2015 CrossFit Games!

Saturday, July 25, 2015

8:00 a.m. Bronco Barbell Club

9:00 a.m. Team WOD or Competitor’s Training WOD

1. Strength
EMOMx10: 1 Back Squat, across

2. Conditioning
“Snatch Chief”
5 Rounds of AMRAP 3, 1 rest between rounds.
3 Power Snatch, 135/95
6 Pushups
9 Air Squats
*Only full rounds count towards total

 

From July 18 Competitor’s Training 2016 Open/Regionals Athletes WOD.