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Saturday Teamwork!
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2011 CrossFit Regionals Team WOD # 6
In teams of 4 complete the following:
Row 20 cal
30 Burpees
30 Ground-to-overhead, 95#/65#
30 Toes-to-bar
100′ Overhead walking lunge, 45#/25#
50′ Sprint
This is WOD #6 from the Regionals in 2011, with a substitution of barbell ground-to-overheads in place of dumbells. In the more than likely event we don’t have numbers that support teams of 4, teams can me of 2, 3, or really whatever else will work. Here are the standards:
General Rules:
Teams of four are comprised of the two men and two women who did not compete in Team Workout 5. This is a chipper workout. All four athletes perform the entire workout. Athletes begin behind the line. At Go, the first athlete enters and completes the Row. When that athlete has completed the row, they move on to Burpees, and the second athlete may begin the Row. This pattern continues, in order, through all of the movement. No athlete can begin their next station until the athlete ahead of them is clear from that station. The athlete in front does not have to wait for anyone behind. A team’s result is the total time for all 4 members to go through the workout. There is a 20-minute time cap. If a team cannot finish in the time cap, their result is the time cap plus a one second penalty for each rep not completed.
Row:
Any damper setting is allowed. You must remain in the seat and holding the paddle until the entire distance is complete. You must enter, exit and adjust the machine on your own with no assistance.
Burpee:
There will be two 45lb competition plates stacked together. Athletes will face the plates. The bottom of the burpee has the athlete face down with the chest and thighs touching the ground. There is no requirement for how they stand up. The athlete must then jump from two feet and land on top of the plates with two feet (the entire foot on the plates is recommended but not required). The top of the movement is the athlete standing on plates with the hips and knees fully open. Reaching full extension only in the air is not permitted. This is the same as the top of the box jump in Workout 3.
Dumbbell ground-to-overhead:
The bottom of the movement has both ends of each dumbbell touching the ground (just touching one end of the dumbbell isn’t sufficient and results in no-rep). The dumbbells can be inside, outside, or in front of the feet. The dumbbells must move together to the overhead position, but otherwise, there are no requirements for how that happens (snatch, clean and jerk, anyhow). The top position is both dumbbells locked-out overhead (dumbbells over the heels), with the knees, hips, and arms fully extended. It doesn’t matter which direction the dumbbells face.
Toes-to-bar:
The athlete must go from a full hang to having the toes touch the pull-up bar. The arms and hips must be fully extended at the bottom and the feet must be brought back to behind the bar, not out front. Both feet must touch the bar together at some point. The arms can be bent or straight.
Overhead walking lunge:
The plate must be overhead in order to advance. Straight arms is recommended but not required. The plate may not touch the head, even while resting. In each step, the back knee must touch the ground. At the top of the movement, the knees and hips must be open (no duck-walking). In consecutive reps, the legs must be alternated. On the first rep, or if the plate has been lowered and repositioned, it doesn’t matter which leg starts. The athlete will lunge 50’, stand up fully (with the plate overhead) beyond the line, turn around, lunge 50’ back, and stand up (with the plate overhead) behind the line. Resting at any point is acceptable, but movement must begin from the location of the last completed rep, which requires standing up fully with the plate overhead.
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What do you think they’re talking about?!
Hey guys, here’s some info on a local fundraiser for Kevin Ogar being put on by our own Kelley D. Check it out!
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HELP US SUPPORT A FRIEND IN NEED!!
In a tragic accident during a competition in CA, Kevin Ogar suffered a spinal injury and was left paralyzed from the belly button down when the barbell struck his back after a missed lift. Kevin was uninsured at the time of the accident and is facing a long path of recovery. Kevin is now at Craig Hospital in Denver with friends and family surrounding him and making magnificent strides in his recovery!!! The Crossfit community has been extremely supportive from the beginning.
& We want to continue the support!!
What: A Premier Designs Jewelry Party.
***100% of the proceeds will be sent to Kevin***
Where: Tracee Carroll (a Crossfit Evolve Coach/Athlete)’s House
1414 Forrestal Dr.
Fort Collins, Colorado 80526
***Or you can call, Kelley De Laney (970)-690-4628 to browse the catalog and order!!!!
When: March 16th 2014 @ 2pm
RSVP: By March 13th (970)-690-4628
With that said. . . . Invite your friends, tell your neighbors, bring your cousins, Let’s make this a huge blessing to the Ogar family!!!!!
Do you have any gifts that need to be given soon? Need to freshen up your own wardrobe? Want to just help someone in need and get some fabulous jewelry at the same time?? Make sure you place an order for this party!
