WOD for TJ’s Gym CrossFit San Rafael/Corte Madera/Novato Mon. May 30th, 2011

Here is the Holiday Schedule for tomorrow.
Novato 8:15am and 9:15am
Corte Madera 8am and 9am
San Rafael 8:30am and 9:30am
WOD
Regional WOD #6

Workout 6

For time:
20 Calorie row
30 Burpees
30 Dumbbell ground-to-overhead (45lb / 35lb) Both heads of the dumbbells need to touch the ground at the same time
30 Toes-to-bar
100 foot Overhead walking lunge (45lb plate / 25lb)
50 foot Sprint

Teams of 4 (2 men, 2 women). All four athletes perform the entire workout. 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.  A team’s result is the total time for all 4 members to go through the workout.

General Rules:
This is a chipper workout. Athletes begin behind the line. At Go, they move to the rower and row 20 calories. They then move through each element, completing all reps before moving on. The overhead walking lunges are 50 feet out and 50 feet back. The sprint is 50 feet out, 50 feet back, 50 feet out to the finish line. There is a 20min time cap. If an athlete 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.

Sprint:
The athlete much touch the ground on the far side of each line before turning around.

Out of Town Workout

Pick a Hero WOD here and give it everything you’ve got, modifying it any way necessary.

Mobility WOD

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About tjsgym

Owner of TJ's Gym
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