* Do first round of Rowing as normal (try to row exactly 100M, any m above or below = number of burpees). For the next 4 rounds, row with monitor turned up to the ceiling so you can’t see the numbers. Got to go off of feel. Suggestion, count your row strokes on the first round, then adjust for the next 4 rounds (if you rowed over 100, take a stroke off, if you rowed under, add a stroke)
** With an empty barbell, do 3 reps of dip/shrug, dip/shrug/elbows high, muscle clean, high hang Power Clean, clean pulls from the shin
S/S/S:
Clean Pulls
5X1 As Heavy As Possible
**Clean Pull example. Video courtesy of Catalyst Athletics**
WOD:
Every 4 min for 16 Min, complete:
9 Ring Dips
9 Power Cleans (155/110)
Run 200m
The two WODs will be scored separately in Beyond the White Board
Scaling:
Ring dip->stationary dip->dip off bench
PC ->as needed
Run->250M row
Post results to Beyond the Whiteboard. If you do not have an account yet, send us an email to get started.
Focus on finishing your pull then dropping under and sticking the landing. Your feet should land at the same time that your arms lock out OH. The reps do not have to be touch and go. In truth, would rather you reset each rep, just don’t wait longer than 3 seconds to start the next rep.
WOD:
3 Rounds:
9 Burpee over Box (24/20)
7 Pull Ups
5 Toe2Bar
3 Bar Muscle Ups
1 Rope Climb
Yes, there is only one rope, but first come, first served.
Scaling:
BOBJ –> 20/16
Pull Ups -> Ring Rows
T2B->K2E->Hanging knee raise
Bar MU->Ring MU->3 pull ups/3ring dips per MU
Rope Climb ->2 Rope Walks per rope climb
Post results to Beyond the Whiteboard. If you do not have an account yet, send us an email to get started.
This workout begins with the athlete standing under the pull-up bar. At the call of “3, 2, 1 … go,” the athlete will have 8 minutes to perform 3 rounds of 6 chest-to-bar pull-ups and 6 squat snatches, AND 3 rounds of 7 chest-to-bar pull-ups and 5 squat snatches. If all 72 repetitions are not completed within 8 minutes, the athlete’s workout is over, and they will stop and record their score.
If all 72 repetitions are completed within the 8-minute window, the athlete will earn an additional 4 minutes to continue with the couplet. If all 108 reps (36 from rounds 1-3, 36 from rounds 4-6 and 36 from rounds 7-9) are completed by the 12-minute mark, the time will once again be extended by 4 minutes. Throughout the workout, after every 3 complete rounds, the reps of the pull-up will increase, the reps of the snatch will decrease, and the barbell will get heavier. Once a 3-round section is completed, the athlete may immediately begin their next section. They do not need to wait for the 4-minute window to expire before moving on to the next section. This pattern will continue for up to 24 minutes, as long as 3 rounds of the couplet are completed before each cutoff.
This workout is over when the athlete completes all the required work prior to 24 minutes or fails to complete all the repetitions within the cutoff time for a section. The athlete’s score is their time if they complete the workout or the number of repetitions completed up to their cutoff time.
In this workout, another person may assist the athlete in changing the plates on the barbell during the workout, or multiple barbells may be used.
TIEBREAK
If all 216 reps are completed prior to the 24-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 3-round section. 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 3-round section. 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 Movement Standards (to include scaled options), go to…
Don’t make the PCs touch and go, but only pause long enough to reset your position before going into the next rep. Make the Split Jerk crisp at the end of each set.
WOD:
“Amanda”
9-7-5
Ring Muscle-Ups
Squat Snatch (135/95)
Scaling Options:
Ring MUs ->Bar MUs -> Chest to Ring Pull Up w/3 sec negative -> Chest to Bar Pull Up w/3 sec negative -> Ring Row w/3 sec negative
Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: 50-ft. weighted walking lunge (50/35# Dumbbells per hand) 16 toes-to-bars 8 power cleans (50/35# Dumbbells per hand) Then, 2 rounds of: 50-ft. weighted walking lunge (50/35# Dumbbells per hand) 16 bar muscle-ups 8 power cleans (50/35# Dumbbells per hand)
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.
TIEBREAK
The scoring for this workout includes a tiebreak. At the end of each round (after the eighth power clean), time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at which you completed your last full round. 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.
Scaled Version:
Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: 50-ft. weighted walking lunge (35/20# Dumbbells per hand) 16 hanging knee-raises 8 power cleans (35/20# Dumbbells per hand) Then, 2 rounds of: 50-ft. weighted walking lunge (35/20# Dumbbells per hand) 16 chin-over-bar pull-ups 8 power cleans (35/20# Dumbbells per hand)
Etc., alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds.
TIEBREAK
The scoring for this workout includes a tiebreak. At the end of each round (after the eighth power clean), time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at which you completed your last full round. 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.
Joint Strike CrossFit 