Very cool that CrossFit HQ made it out last Thursday to watch some of our fittest give 18.4 a run. Thank you to everyone who came out, and thank you Sherri and BG Leonard for helping put this together!
S/S/S:
Three Position Snatch (Ground, Right Below Knee, High Hang)
1X70%
1X75%
1X80
% based on 15Feb 1RM
WOD:
For Time:
10 Cal Row
20 Double Unders
15 Cal Row
30 Double Unders
20 Cal Row
40 Double Unders
25 Cal Row
50 Double Unders
Scaling Options:
DUs -> Attempts through req’d rope contatcs -> Penguin Jumps
Prior to starting this workout, the athlete will need to mark a foot line on the wall for the handstand push-ups (details in Movement Standards section). He or she also will need to measure and mark lengths on the floor for the handstand walk. This workout begins with the barbell on the floor and the athlete standing tall. After the call of “3, 2, 1 … go,” the athlete may perform 21 deadlifts, then move to the wall for the 21 handstand push-ups. He or she will then complete 15 deadlifts and 15 handstand push-ups, then 9 deadlifts and 9 handstand push-ups.
The athlete then can move on to the heavier deadlifts to complete 21 deadlifts, a 50-ft. handstand walk, 15 deadlifts, another 50-ft. handstand walk, and finally, 9 deadlifts and a third 50-ft. handstand walk.
The athlete’s score will be the time it takes to complete the workout or the total number of repetitions completed within the 9-minute time cap. In the handstand walk, each 5-foot section will count as 1 rep.
TIEBREAK
This workout includes a tiebreak. If all 165 reps are completed prior to the 9-minute time cap, your score will be your total time, and there will be no tiebreaker. However, if you are not able to complete the entire workout in the allotted time, a tiebreaker will be factored into your final score. During the workout, be sure to note your time at the end of each set of deadlifts. When you submit your score, there will be a space for your final rep count and an additional field for you to enter the elapsed time at which you completed your last full set of deadlifts. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher.
Scaling Options:
Men deadlift 135 lb. and perform hand-release push-ups,
then deadlift 185 lb. and bear crawl
Women deadlift 95 lb. and perform hand-release push-ups,
Pic courtesy of the CrossFit Games. What craziness will this man have for 18.4? Stop out at the Combat PT Tent at 1700 tonight to find out! Then watch some of our local Armed Forces athletes go through the WOD. This will also stream live on the CrossFit Games Facebook page!
S/S/S:
Three Position Clean (Ground, Right Below Knee, High Hang) + 1 Jerk at the end
1X65%
1X70%
1X75%
based on 15Feb 1RM
Another round of three-position clean. Goal is still to hold onto the bar through the three cleans, and then finish with one Jerk at the end.
WOD:
2 Rounds:
400M run
3 Turkish Get Ups per side (As Heavy As Possible)
Video courtesy of CrossFit HQ. Quick demo on Turkish Get Ups.
Scaling Options:
Run -> 500M row
TGU -> Turkish bridge
Video courtesy of Prevail Strength and Conditioning.
Pic courtesy of CrossFit HQ. This Thursday Bjogvin Karl Guomundsson and Scott Pankchik will throw down at CrossFit Fury for the 18.4 Announcement. Immediately after that, the feed will cut over to our own Joint Strike CrossFit for an all-military heat of 18.4. Come out and show some love!!!!
WOD:
Every Minute On the Minute for 24:
Min 1 – 15 Wall Balls (20/14)
Min 2 – 20 Kettlebell Swings (53/35)
Min 3 – 10 Sand Bag Lunges (40/25)
Any time left over each minute is rest
Scaling Options:
Med Ball –> 14/12
KB -> As needed
Sand Bag -> as needed or switch to carrying med ball
This workout begins with the barbell and dumbbell on the floor, and the athlete standing tall with a jump rope in hand. After the call of “3, 2, 1 … go,” the athlete will have 14 minutes to complete 2 rounds of 100 double-unders, 20 overhead squats, 100 double-unders, 12 ring muscle-ups, 100 double-unders, 20 dumbbell snatches, 100 double-unders and 12 bar muscle-ups.
This workout is over when the athlete completes all the required work prior to 14 minutes or the 14-minute time cap expires. The athlete’s score is the time it takes to complete the workout or the number of repetitions completed up to the cutoff time.
Tiebreaker
This workout includes a tiebreak. If all 928 reps are completed prior to the 14-minute time cap, your score will be your total time, and there will be no tiebreaker. However, if you are not able to complete the entire workout in the allotted time, a tiebreaker will be factored into your final score. During the workout, be sure to note your time at the end of every set of 100 double-unders. When you submit your score, there will be a space for your final rep count and an additional field for you to enter the elapsed time at which you completed your last full set of double-unders. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher.
Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.
For full details, movement standards, and score cards, click here
Scaling Options:
Men perform single-unders, 45-lb. OHS, chin-over-bar pull-ups
(for both MU sets), 35-lb. DB snatches
Women perform single-unders, 35-lb. OHS, chin-over-bar pull-ups
Joint Strike CrossFit 