Video courtesy of The CrossFit Games. We finish our salute to the Semifinals with WOD 1A from the age group semifinal WODs as it was written. All cardio!!! Good, hard pulls on the row, smooth rhythm on the rope work, and stayed pace on the shuttle runs will win they day!
Barbell warmup: With an empty bar, and in Clean grip, perform 5 reps of: RDLs, High hang muscle cleans, hang power cleans, strict press, push press, push jerk
WOD:
Age Group Semifinal WOD 3A and 3B Inspired
Part A
5 intervals of 2 minutes of work followed by 1 minute of rest:
7 Deadlifts
5 Power Cleans
3 Shoulder2Overheads
Bar weight – 75% of C&J 1RM
Part B
One minute after last interval, you will have 5 minutes to establish a max unbroken handstand hold.
Time cap: 5 minutes
Video courtesy of The CrossFit Games.
Today’s two-parter was inspired from WODs 3A and #B from the age-group semifinal WODs. After the call of “3, 2, 1 … go,” move to the barbell and complete 7 deadlifts (you MUST reach lockout on the seventh deadlift before returning the bar to the ground to start the first clean), then 5 cleans, then 3 shoulder-to-overheads. Continue completing rounds of 7 deadlifts, 5 cleans, and 3 shoulder-to-overheads until time is reached on the first interval. At the end of the 1-minute rest, each interval begins at the start of the sequence (always start with 7 deadlifts). Complete 5 intervals of 2 minutes of work followed by 1 minute of rest, starting each interval with 7 deadlifts.
Your score is the total number of repetitions completed (the sum of all reps completed in each interval). After the final 2-minute interval of Test 3A, rest 1 minute, then begin Test 3B. You have 5 minutes to established the longest unbroken handstand hold.
Scaling Options:
Bar weight -> 65% of C&J 1RM (ELITE: 185/135)
HS Hold -> Pike hold off of box (ELITE: Free-standing HS Hold)
Joint Strike CrossFit 