Fall 2017 Week 1 WODs
Week 1 of each season are always repeats of some of our favorite…or NOT favorite…WODs from the past seasons. This year, we are bringing back two from the Fall 2015, and one from Spring 2016, one of which was an official CF Team Series WOD from a few years back. Remember, you can only use a maximum of 3 men and 3 women each night, (you can’t bring a sub to be a 4th man for you. Subs can only fill in if you have less than 3 of a gender on a night), so plan wisely. Be sure all subs have registered HERE.
If your team ordered tees, I will have them at your week 1 location by match time on Thursday. Please see full SCHEDULE HERE. If you see any mistakes or have any questions, please email Tara@TalonSOF.com.
Please remember that each team MUST BRING A JUDGE to judge the opposing team. Each host will review the standards in a standards meeting at 8pm.
For all weeks, each team will complete the WODs on a running clock.
WOD 1: 4 athletes (2 males/2 females) (minutes 0-10)
10 minutes to establish a 3RM Hang Clean
Each team will have a designated men’s bar and women’s bar at the start of the WOD. Team members will use the allotted time to each establish a 3RM hang clean. Weight CAN be already loaded onto the bars at the start of the WOD. Score will be total max weight lifted between the 4 team members. As each team will only have one judge, only one athlete may make an attempt at a time.
Hang Clean standard: Lifting straps may NOT be used. The athlete will perform 3 hang cleans in a row. The first repetition, taken from the floor, must achieve a deadlift lockout (hips and knees fully extended, shoulders behind the bar) before re-dipping to initiate the hang clean. Each rep will start from the hang. Each repetition finishes with the bar racked on the shoulders and the elbows clearly in front of the bar with the hips and knees fully extended. Any variation of the clean is acceptable (power, squat, split or muscle), as long as the above requirements are met. If a split clean is used, the feet must be brought back together with the hips and knees fully extended before the repetition is complete. Power cleaning the barbell from the ground in one continuous motion is not permitted. A hang squat clean is permitted, but not required. The barbell may not pass below the knee at any time during the 3RM attempt. Athletes may take as long as they need to re-grip between reps in the hang or rack position.
3 minute rest (minutes 10-13)
WOD 2: 4 athletes (2 males/2 females in same gender pairs) (minutes 13-23)
Two 5 minute AMRAPs:
5 burpee to plate
10 S2OH (135/95/65)
5 atomic situps (45/25/15)
One same gender pair will complete as many reps as possible in 5 minutes. Athletes may switch between each other as needed during the AMRAP but only one athlete working at a time. Only one barbell will be used per pair and only one plate will be used per pair of athletes. At the end of the first 5 minutes, the 2nd pair of same gender athletes will begin work immediately on the 2nd 5 minute AMRAP.
Scoring: Score will be total reps between all 4 athletes.
Burpee to plate: At the bottom position, the athlete’s chest and hips must touch the ground. At the top position, the athlete must JUMP with both feet onto the bumper plate showing full extension of the hips and knees. Athlete does not have to clap at the top of the rep.
Shoulder to Overhead: This movement may be performed as either a strict press, push press, push jerk or split jerk. The bar will start in the front rack position (after it is picked up from the floor). The rep will be counted when the athlete has reached full extension of the knees, hips, shoulders, and elbows and have the feet under his/her hips while showing control of the barbell overhead.
Atomic Sit up: Athletes begin in sit up position with plate in hand. The athletes will then extend back until their shoulder blades touch the ground, touch the plate to the ground behind the heads, sit up to touch the plate in front of the feet, and then stand to full hip and knee extension moving the arms into full extension overhead with the plate. SEE DEMO VIDEO HERE
3 minute rest (minutes 23-26)
WOD 3 : 4 athletes (2 men, 2 women) (minutes 26-48)
22 minute time cap
As a relay in the order M1-M2-F1-F2, each athlete completes:
30 deadlifts (185 / 135 lb.)
30 overhead squats (95 / 65 lb.)
As a relay in the order M1-M2-F1-F2, each athlete completes:
30 deadlifts (135 / 95 lb.)
30 overhead squats (65 / 45 lb.)
Each team will have ONLY 1 male bar and ONLY 1 female bar. The non-working teammates MUST work as a team to load the bar to the proper weight as quickly as possible for the working teammate. Be sure to plan your bars accordingly so you may make weight changes quickly and efficiently. Teams may use any combination of weights they choose as long as the total weight is the weight prescribed for their division.
At the call of “3, 2, 1 … go,” Male 1 performs 30 deadlifts, rows 30 calories and then does 30 overhead squats. When Male 1 finishes, Male 2 will then complete the chipper. This process repeats for the two female athletes. Order: Male 1, Male 2, Female 1, Female 2. Only one athlete may work at a time.
The team’s score is the time it takes for all members to complete the workout.
Deadlift: The deadlift begins with the barbell on the ground and finishes when the athlete stands up the weight to full extension of the knees and hips, with their shoulders behind the bar at the top of the movement. The athlete may choose any grip they like, but their feet must be inside their hands. No sumo stances are permitted. Once the athlete has achieved lockout, they may drop the barbell from the top. Any repetition that is bounced will not count.
Row: Start the row at zero calories and stay on the rower until the display clearly states 30 calories. Reset the monitor before the next athlete starts.
Overhead Squat: A full squat snatch is permitted, but not required, to start the movement, and an OHS squat rep will be given for the squat snatch as long as the proper squat depth is achieved. The hip crease must be below the knee at the bottom of the squat with the bar overhead. The hips and knees must fully open at the top (full hip extension) with the barbell overhead. The judges will be particularly strict about ensuring the hip fully opens at the top of the squat (no leaning forward). The barbell may not touch the head at any time during the movement.