Throwdown WODs And Standards Released!

(This is our workout of the day, not the competition WOD)
4 Rounds For Time:
10 Overhead Squats 95/65
Run 400m
15 KB Swing 53/35

Throwdown Info
Scaling may be applied to individuals vs. entire teams and you may scale individual movements vs. entire WODs if you choose.  If anyone scales anything on a team, the whole team will compete in the scaled division.  Every team member must complete at least one successful attempt at each movement in the competition for their team to qualify for the Rx competition.

WOD #1

12 Minute Time Limit-
3 Rep Max Thruster
Max Set Double Unders

Sac-Town Throwdown WOD 1 from CrossFit East Sac on Vimeo.

Each team will have 1 squat rack a 45# bar and one full set of weights.  Each team member will have 3 attempts to reach a 3 rep max thruster, and 3 attempts at a max set of double unders.  The thrusters must be OBVIOUSLY below parallel and must show control at the top with the ear FULLY visible in front of the arm when viewed directly from the side.  Athletes will hold the weight overhead until they are fully locked out and still with their feet on the same plane.  The judge will say "good lift," then and only then can the athlete lower the weight to proceed to the next rep.  If a rep is missed, it may be repeated as long as the bar does not drop below shoulder level.

Only one athlete may perform double unders at a time.  We have many jump ropes on hand here that you may use, but you are encouraged to bring your favorite rope and any type of jump rope is allowed.  Double unders must be all in one set with the rope in continuous motion, when the rope stops moving the attempt is over.  Singles unders between doubles are allowed to continue the set, but do not count towards the Rx score.  If a jump rope breaks in the middle of an attempt, the athlete may take the score attained prior to the rope breaking, or they may repeat the attempt.  Double under score per athlete will max out at 100 reps. 

The team score will be the total of all athletes best 3 rep max weight on thruster plus all athletes best set of double unders.  All team members must perform at least one successful set of 3 legitimate thrusters and at least one successful double under to qualify as Rx for the event.  If any team member fails to do a double under or fails to have a successful set of 3 thrusters their team will be disqualified from placing in the Rx division.

Remember, you have only one lifting set-up and only one person at a time may perform double unders, so you must work together and work quickly to get all your attempts in 12 minutes.  Athletes are not required to perform 3 attempts each, but are limited to only 3 attempts at each exercise.

Scaled version-  No scaling is available for the thruster, just lift as much as you can correctly.  For the jump rope, single unders will be scaled with a max score of 100 reps.



WOD #2

3 Rounds For Max Reps:
:45 sec GHD Sit Ups
:15 sec Rest
:45 sec Clean & Jerk 135/83
:15 sec Rest
:45 sec Burpee Vertical Leap Touching Target 104in/96in
:15 sec Rest
:45 sec Chest to Bar Pull Ups
:15 sec Rest

Sac-Town Throwdown WOD 2 from CrossFit East Sac on Vimeo.

Each team will have a GHD, a men's and women's pre-loaded barbell, an area to do burpees with male and female standardized height target to touch, and a designated pull up bar.  The WOD will be performed with a shotgun start meaning that an athlete will be at each station and when all athletes have completed 3 total rounds the WOD is over.  Teams may decide which athletes start at which station in any order, but must rotate in the order that the exercises are listed. 

GHD Sit Up standards will be that one hand must touch the floor and one hand must touch the post between the foot rollers.  If an athlete misses touching the floor or the post, that rep will not be counted.  Athletes will need to adjust the length of the GHD to get a proper fit, but only that adjustment will be available.  You may not adjust the height of the leg rollers.  Adjustment will need to be made during the 15 second rest period to avoid losing precious workout time.

Clean and Jerks are two hands any way.  So the weight must start from a dead stop on the floor, no Murski bounces allowed, and must end in a full lock out overhead with the ear fully visible in front of the arm when viewed from the side.  Shoulder press, push press and push jerk are all allowed.  Hips, knees, shoulders and elbows must be fully extended.  If you miss hip, knee or elbow extension the rep will not count.  You do not have to hold the weight overhead and show control, but it must be fully extended, DO NOT DITCH OUT EARLY!

Burpee Vertical Leap will be sternum to the floor and touch target overhead.  If you miss the hand touch on the target you may re-jump to get the rep as opposed to having to perform the hole burpee again.

Chest to bar pull ups will count as long as the athlete has fully extended elbows at the bottom of the rep and touches any part of the chest below the clavicle (collar bone) to the bar at the top.

There will be a chimer with 3 second warnings and a big digital timer letting athletes and judges know when work intervals and rest intervals begin and end.  Any reps completed after a work interval ends will not be counted. 

Scaled Version:
Ab-Mat Sit-Ups (Feet Anchored)
Clean & Jerk 95/63
Burpee Jump and Clap Overhead
Pull Ups with blue band, chin over bar.

Comments

[Anne]

Soooo Bummed I'm going to miss it!! Have fun, everyone! Good Luck to all! Those WODs look awesome! Great job, Justin.

[Donna- MaD Crossfit]

Damn we miss you guys. love the vids. have a great event!

[Justin A]

Nice WOD's. We are ready.
Team VX.

[Lesley Heller]

Hi Team. Look at the competition for Sat. and let me know what things u r doing Rx and what u r doing scaled. I need to turn it in. Also give me your first and last names. Y can email me at Hellermom@sbcglobal.net

[Roger]

Goddamn it! Travis looks tired from the demo! What the hell is gonna happen to us????

[Tom E]

Aaaargh I wish I could be there. Looks like a great event, have fun guys.

[Chris Lene]

I think I have hurt my ______ and can't compete on Saturday... Justin, since you have honestly never reveled this stuff to anyone and I know you can't do more than 5 double unders without making a mistake... will you take my old ass place so Travis doesn't hate me for being handicapped? Looking forward to this no matter what the outcome. We are going to have a great event and a lot of fun!!!

[Roger]

What is Chris even talking about? Chris....are you going senile or something?

[Matt]

Pat, Liz, Angela- I need to send in a final roster. Knowing we have an awesome team, I'm going to assume we are Rx'ing. If you don't think you can, Saturday you will!!
Angela- I need your phone # so we coordinate a meeting time and place.

Last- If anyone will have an extra spectator ticket, I could use one.

[Liz Ross]

HI Matt, Pat and Angela!!!

I am in LA but back tomorrow. Early evening would be best for me but let me know and I will take an earlier flight home if i need to .. I am with my boss who does drink the Kool Aid :) So just let me know.

And yes we will RX!! I am sure my One Double Under will tip the scales for us.. Can't wait to throw up with you all.

[Erica]

Hello, Crossfit East Sac. Am I the only one wondering why the women's Rx'd C&J weight is listed on WOD #2 as 83 pounds when in the video it is announced as 93 pounds? Thanks for clarifying this.

[Brian]

I see Justin made a change in the height of the burpee leap from the morning blog post. I was going to be real happy that I would only have to it the target with my nose (72"). Haha!

[Liz Ross]

Justin did say 93# in the Video but actually fixed it with type on the screen that reads "Correction Women's Weight is 83#"
If you watch the video again you will see it across the scene.

[Justin Riley]

Erica, after re-thinking the WOD, I decided to lower the women's weight to increase power out-put and action for spectator appeal. The weight is indeed 83.

For the burpee target height, I made a retard math mistake when figuring inches and posted the height incorrect. If you listen to the video it says 8ft and 8ft 8in which is correct. The wods are correct as written now, with the exception of the 93# womens weight in the intro to WOD 2 on the video. 83# is the weight.

[Matt P]

After watching Travis try to jump up to the 8 foot 8, Brian and I just wanted to say Thanks!!

Ha Ha ha ha... sure, i cant do pull ups, but I should be able to hit that damn tennis ball, no prob!

[Brian Nabeta]

Yes, a big thank you as I just measured my standing reach without on toes is 8'2", so I will only have to jump 6 inches. WHoo Hoo!

The fun part this morning was trying to headbutt the womens ball at 8'. Now that would have been challenging.

[Jeanne]

Justin - Here are a couple of the WODs I was telling you about:

Underground Railroad; For Time 100 foot Bear Crawls then 10 Squat Jumps 10 Cycles of The Bear Complex (135lbs) 10 Rounds

Crossing the Mississippi River; Row 250m, Run 200m 12 Rounds

[Justin Riley]

Jeannie, if I am reading the UR WOD correctly you would have to do a total of 100 rounds of the bear, that is retarded. That is 100 cleans, 200 squats and 200 overheads. One bear complex per round would be reasonable, but 10 per round is Any Asshole bad programming.

[Matt P]

Justin, they should just combine those two WODs: call it the Underground Mississippi River Railroad:

10 Rounds of:
100 foot Bear Crawls
Row 250m
10 Squat Jumps
Run 200m
10 Bear Complex

I mean, hell, if we are going to abandon any kind of intensity, we might as go all the way. Then, instead of RUN 200m, we can "yog" the 200m.

I think those stupid long WODs have really become a cancer in the other CF Boxes where every other WOD is called a widow maker and everyone is taking 38 minutes to finish the WOD.

Thank goodness for Travis and the FGP (Fucking Great Programming), eh?

[Amy]

I'm glad the burpee target height works for some of u lanky freaks but for some of us shorter individuals that 8ft target is gonna be a stretch...literally!!! Ugggg!!!

[Brian Nabeta]

Amy: maybe you could do it like a burpee box jump and jump twice. Once on a six inch box and then jump to touch the ball. At least there is no 14# wall ball to 10 feet.:(

[Jeanne]

I wasn't suggesting those WOD's. We were talking about people creating WODs with historical names in relation to Black History Month...Wow! It's nice to see that some boxes at least try and recognize the month. Bad programing or not.

[Ryan Hall]

Argh! I wish I was going to be in town for this! Looks great. Tear shit up!

[jen]

whats the plan for parking? i can park at my old work and walk my ass over.. i'm just wondering for everyone else.

[Jon Bik]

Good luck you guys. My badass 6 year old daughter (Arianna) is turning into a badass 7 year old on Saturday and would rather go to Chuck E Cheese. Tear it up guys.