Friday, June 6th, 2014

Hey Folks!

ohhhhh yeah – one more day until the epic Battle Beyond the Barbell!  SO exciting!

So, here’s the 3rd WOD.  It’s the most “complicated”, so we wanted you to know about it ahead of time, also so that you can strategize 🙂

Here’s the scoop!

WOD #3: The 40’s
For time: (Men, then Women)

Men:
40 Deadlifts (225#)
40 Burpees to 25# plate
40 Front Squats (135#)
40 Toes to Bar
40 Shoulder to Overhead (95#)

Women:
40 Deadlifts (155#)
40 Burpees to 25# plate
40 Front Squats (95#)
40 Toes to Bar
40 Shoulder to Overhead (65#)

The full description:

The workout begins with the men advancing to the bar. One male member will work at a time. They will begin their 40 deadlifts and can switch off at any point; once the final deadlift is complete the bar will be lowered back to the ground to change the weight. Clips must be positioned on the barbell at all points throughout the workout. The women must hold the barbell in the rack position or standing while the men complete their burpees. Again only one partner can work at a time. The men will then come back to the bar and complete their front squats and they can switch off at any point, but the team will rack the bar in order for athletes to switch; once the front squats are complete, the weight will be lowered to the ground and changed. The women must then hold the barbell in the rack position or standing while the men complete their toes to bar. The men will then come back to the bar and complete their shoulder to overhead. Once the men complete their shoulder to overhead, the barbell will come down to switch the weights so that the women may begin. Repeat this rep scheme for the women until the entire workout is complete in the 20 min time cap. If your team does not complete the workout in the 20 mins, the number of reps completed will be used as your final score.

Penalty: If the bar drops to the ground, the entire team must stop moving and reps performed while barbell is on the ground will not count.

Deadlifts: Deadlifts begins from the ground and finish once the hips come to full extension at the top and the shoulders are behind the bar.

Burpees: Burpees begin standing and you will drop down to the ground so that your chest and hips make contact with the floor. At the top of the burpee you will jump onto a 25# plate.

Front squats: Front squats begin standing in the rack position and the squat must pass below parallel where the hip crease is lower than the top of the knee. Front squat is complete once the athlete is back in the standing position with the hips and knees fully extended.

Toes to bar: Toes to bar begins in the hanging position with the arms fully extended and the feet behind the frontal plane that the pull-up bar creates. Both feet must make contact with the bar at the same time between the hands.

Shoulder to overhead: Shoulder to overhead starts standing in the rack position and the movement is complete once the barbell is overhead and the arms, hips and knees are fully extended. The bar may be pressed, push pressed, push jerked or split jerked. If the split jerk is performed, feet must be recovered to the standing position so that the hips and knees are fully extended.

Bang Pow!  There it is.  WOD’s 1 and 2 are more simple, but just as awesome 🙂

Warm up

2 Rounds – 10 dislocates, 10 overhead squats, 10 ring rows, 10 spiderman Lunges

Health

Press 2×5

Pull ups 2×5

“Half Cindy” – AMRAP-10 Minutes:
5 Strict Pullups
10 Hand Release Pushups
15 Squats

Performance

1.  Metcon
“Hurricane”
3 RFT:
800m Run

21 Power Cleans, 155/105

**
2.  C2B Progression

7 sets of 10, 1 min rest between sets.

Longevity

Back Squat
3 EMOM-10

“Half Cindy” – AMRAP-10 Minutes:
5 Strict Pullups
10 Hand Release Pushups
15 Squats

Mobility:
Stretch – Hamstrings, Glutes, T-spine

See you in the gym!
The CrossFit Sudbury Team