03 Nov 2018 – WOD

WORKOUT OF THE DAY

CrossFit

A) Conditioning

With a partner, alternate complete rounds for 30 minutes:
8 Toes to bar
10 Dumbbell hang clean + jerk, alternating arms
14 Calorie row

Competition Class

A) Breathing Tests

B) Warm-up

*Nasal Breathing Only (closed mouth!)
With a partner alternate after every run, for 10 minutes:
Row
200m Run

C) Gymnastics: Ring muscle-ups

C1) Every minute, on the minute, for 3 minutes of:
7-10 Arch to hollow ring swings, with false grip

C2) Every minute, on the minute, for 3 minutes of:
3-5 Peekaboo swings

C3) Every minute, on the minute, for 3 minutes of:
3-5 Transition drill

C4) In 10 minutes:
Muscle-ups
200m Recovery run
* When you come off the rings for a run
* This is not a max set each round, focus on technique and stop before failure


D) Conditioning

This was a recent European Championships Qualifier, below are both Rx and Scaled divisions, as well as the scores needed to be in the top 75 (qualifying) places.


12 minute AMRAP:
12 Cleans (50 / 30 kg)
7 Over the bar burpee
10 Cleans (60 / 37.5 kg)
7 Over the bar burpee
8 Cleans (70 / 45 kg)
7 Over the bar burpee
6 Cleans (80 / 52.5 kg)
7 Over the bar burpee
4 Cleans (90 / 60 kg)
7 Over the bar burpee
2 Cleans (100 / 67.5 kg)
7 Over the bar burpee
AMRAP Cleans (110 / 75 kg)

Male top 75 score = 107 reps
Female top 75 score = 103 reps


* Scaled loading

30 / 20 KG
35 / 25 KG
40 / 30 KG
45 / 32.5 KG
50 / 35 KG
55 / 37.5 KG
60 / 40 KG

Male top 75 score = 137 reps
Female top 75 score = 133 reps