Branford CrossFit Partner Competition February 8th
310lb set up for complex
2-45s, 2-35s, 2-25s, 4-10s, 2-5s, 2-2.5s
WOD DESCRIPTIONS
-THIS IS AN OUTLINE OF ANYTHING THAT MAY BE A BIT CONFUSING. SEE VIDEO LINKS. THERE WILL BE A SHORT BRIEFING BEFORE THE DAY STARTS ON ALL WODS. IF YOU HAVE ANY QUESTIONS PLEASE HAVE THEM READY FOR THE WOD BRIEFING. THERE IS NO EXCUSE FOR NOT UNDERSTANDING A WOD OR MOVEMENT, COME PREPARED READY TO COMPETE! (click on highlighted words for videos)
CHECK IN- 7:45-8:20 AM
BRIEFING- 8:20-8:35 AM
WOD 1/2 START 9:00AM
HEAT LIST WILL BE OUT SOON
WOD 1
8 MINUTES FOR BOTH PARTNERS TO FIND A MAX CLEAN COMPLEX
• Clean (any variation)
• Hang Squat
• Front Squat
• 2 JERKS
-Bar cannot be dropped until last jerk for complex to count
COMPLEX VIDEO
1- Clean (any variation= Power, squat or split)
2- Hang Squat Clean (anywhere above the knee, hang squat clean= catching the bar on shoulders while going into squat position, full depth parallel must be achieved)
3- Front Squat (while bar in front rack position perform a front squat)
4- 2 Jerks (any variation of a jerk, push press of strict press can be performed, must show control at top of each rep)
Note: Judges will give a quick call of good rep (and signal) at each movement. If you rush before movement is called it is a no rep.
WOD 2-
3 MINUTES MAX Front Squats 155/95, 135/80, 115/65
-The front squats will be scored as a separate WOD. The three minutes will begin as soon as the 8 minutes is complete for the complex. Athletes will be responsible for adjusting their weight for the front squats.
Front squats are taken from the ground. A squat cleaned can be performed for 1st rep, or a power cleaned. Bars are taken from the ground between each switch with partner, there will be no passing of the barbell from partner to partner.
Floater WOD
- Partner 2K Row for time. Must be completed between WODs 2 and 4. Each partner must row at least 500 meters. The only thing showing on the monitor will be the meters.
We have 11 rowers, it is your job to get this WOD in. If you do not get this WOD in before WOD 4 you will receive a last place finish for the
WOD 4.
WOD 3
9 minute AMRAP -Partner A completes a full round then partner B completes a round, continue alternating.
3 Burpee Box Jump Overs, 6 Deadlifts, 9 Chest to Bar
RX- 24”/20”, 225/135, C2B
Masters- 24”/20”185/115, Pull Ups
Masters Plus- 20”/20”, 155/95, Ring Rows
-For burpee box jumps, you must leave with two feet to get on top of box or jump over it. Hip extension is not required at the top of the box, if jumping on to box.
-Step ups are only allowed in the masters divisions. When performing step up overs, hip extension is required.
-In the masters plus division, ring rows are performed instead of pullups. Arms must be fully extended at bottom and rings must hit chest for a good rep to be completed. Rings are set up at height of tallest partners finger tips with arms fully extended when lying down on back. Rings must remain vertical and parallel with the pullup rig. The judge will stand behind athlete, if athlete hits judge during movement it is a NO rep.
WOD 4- RX and Masters
5 Rounds for Time (10 Minute Cap)
10 Snatches
20 Toes to Bar
RX- 135/80 WB 20/14
Masters-115/ 65 WB 20/14
Reps can be divided any way as long as each partner does one snatch and one toe to bar each round. One person working at a time, snatches completed before T2B.
-Once 5 rounds is completed, amrap the time left with wallballs you and partner. WallBall 20/14lb to 9 foot target for women and 10 feet for men.
-Score is total reps completed in the entire workout.
WOD 4- Masters Plus
5 Rounds For Time (10 Minute Cap)
10 Snatches 80/50
40 AbMat Sit-Ups
-Reps can be divided any way as long as each partner does one snatch and 10 sit ups each round. Hands hit floor at start and finish of sit up for good rep.
-Once 5 rounds is completed, amrap wallballs with you and partner. WallBall 14/10 lb to 9 foot target for women and 10 feet for men.
-Score is total reps completed in the entire workout.
-THIS IS AN OUTLINE OF ANYTHING THAT MAY BE A BIT CONFUSING. SEE VIDEO LINKS. THERE WILL BE A SHORT BRIEFING BEFORE THE DAY STARTS ON ALL WODS. IF YOU HAVE ANY QUESTIONS PLEASE HAVE THEM READY FOR THE WOD BRIEFING. THERE IS NO EXCUSE FOR NOT UNDERSTANDING A WOD OR MOVEMENT, COME PREPARED READY TO COMPETE! (click on highlighted words for videos)
CHECK IN- 7:45-8:20 AM
BRIEFING- 8:20-8:35 AM
WOD 1/2 START 9:00AM
HEAT LIST WILL BE OUT SOON
WOD 1
8 MINUTES FOR BOTH PARTNERS TO FIND A MAX CLEAN COMPLEX
• Clean (any variation)
• Hang Squat
• Front Squat
• 2 JERKS
-Bar cannot be dropped until last jerk for complex to count
COMPLEX VIDEO
1- Clean (any variation= Power, squat or split)
2- Hang Squat Clean (anywhere above the knee, hang squat clean= catching the bar on shoulders while going into squat position, full depth parallel must be achieved)
3- Front Squat (while bar in front rack position perform a front squat)
4- 2 Jerks (any variation of a jerk, push press of strict press can be performed, must show control at top of each rep)
Note: Judges will give a quick call of good rep (and signal) at each movement. If you rush before movement is called it is a no rep.
WOD 2-
3 MINUTES MAX Front Squats 155/95, 135/80, 115/65
-The front squats will be scored as a separate WOD. The three minutes will begin as soon as the 8 minutes is complete for the complex. Athletes will be responsible for adjusting their weight for the front squats.
Front squats are taken from the ground. A squat cleaned can be performed for 1st rep, or a power cleaned. Bars are taken from the ground between each switch with partner, there will be no passing of the barbell from partner to partner.
Floater WOD
- Partner 2K Row for time. Must be completed between WODs 2 and 4. Each partner must row at least 500 meters. The only thing showing on the monitor will be the meters.
We have 11 rowers, it is your job to get this WOD in. If you do not get this WOD in before WOD 4 you will receive a last place finish for the
WOD 4.
WOD 3
9 minute AMRAP -Partner A completes a full round then partner B completes a round, continue alternating.
3 Burpee Box Jump Overs, 6 Deadlifts, 9 Chest to Bar
RX- 24”/20”, 225/135, C2B
Masters- 24”/20”185/115, Pull Ups
Masters Plus- 20”/20”, 155/95, Ring Rows
-For burpee box jumps, you must leave with two feet to get on top of box or jump over it. Hip extension is not required at the top of the box, if jumping on to box.
-Step ups are only allowed in the masters divisions. When performing step up overs, hip extension is required.
-In the masters plus division, ring rows are performed instead of pullups. Arms must be fully extended at bottom and rings must hit chest for a good rep to be completed. Rings are set up at height of tallest partners finger tips with arms fully extended when lying down on back. Rings must remain vertical and parallel with the pullup rig. The judge will stand behind athlete, if athlete hits judge during movement it is a NO rep.
WOD 4- RX and Masters
5 Rounds for Time (10 Minute Cap)
10 Snatches
20 Toes to Bar
RX- 135/80 WB 20/14
Masters-115/ 65 WB 20/14
Reps can be divided any way as long as each partner does one snatch and one toe to bar each round. One person working at a time, snatches completed before T2B.
-Once 5 rounds is completed, amrap the time left with wallballs you and partner. WallBall 20/14lb to 9 foot target for women and 10 feet for men.
-Score is total reps completed in the entire workout.
WOD 4- Masters Plus
5 Rounds For Time (10 Minute Cap)
10 Snatches 80/50
40 AbMat Sit-Ups
-Reps can be divided any way as long as each partner does one snatch and 10 sit ups each round. Hands hit floor at start and finish of sit up for good rep.
-Once 5 rounds is completed, amrap wallballs with you and partner. WallBall 14/10 lb to 9 foot target for women and 10 feet for men.
-Score is total reps completed in the entire workout.