CFL #599

CrossFit Lackland – CROSSFIT

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Warm-up

*Coaches Choice: 5 min

Note

https://www.thefittestexperience.com/2019-week-one-qualifier-two-and-three

Qualifier 19.2 & 19.3 will start with a 13 minute running clock. Qualifier 19.2 starts from zero to minute 5 and consists of a 3 rep max Shoulder to Overhead. You may start with a preloaded barbell. Acceptable styles on the 3 rep max shoulder to overhead include a strict press, push press, push jerk, or split jerk. All barbells must be taken from the floor and you can get the bar to your shoulder any way you can. NO RACKS are allowed on this workout. ATHLETES MUST CHANGE THEIR OWN PLATES AND CANNOT USE SEPARATE BARBELLS.

Plates smaller than 1/2 lb may not be used. There is no limit to the number of attempts in the 5 minute window.

At the conclusion of the first 5 minutes, the athletes will then have from minute 5 to 6 to rest.

Qualifier 19.3 starts at 6 minutes and it consists of a 7 minute AMRAP that starts with 10 Toes to Bar followed by 30 Double Unders. From there, the rep total will increase on the Toes to Bar by 5 reps and will increase on the Double Unders by 30 reps. 15-60, 20-90, 25-120, etc.

*YOUR SCORE FOR 19.2 WILL BE THE HEAVIEST LIFT COMPLETED IN THE 5 MINUTES.

*YOUR SCORE FOR 19.3 WILL BE THE TOTAL REPETITIONS COMPLETED IN THE 7 MINUTES.

*19.2 & 19.3 MAY NOT BE PERFORMED INDEPENDENTLY. YOUR BEST OVERALL PERFORMANCE ON BOTH IS WHAT SCORE YOU MUST RECORD.

Shoulder to Overhead (5 min to find 3 RM)

Rest 1 min then move on to Metcon

The Fittest Games 19.3 (AMRAP – Reps)

After 19.2

PRO/AMATEUR/TEAMS DIVISION

(ALL MASTERS & TEENS DIVISION, INTERMEDIATE/SCALED DIVISION) (L4/3/2/1)

7 Min AMRAP

10 Toes to Bar

30 Double Unders

15 Toes to Bar

60 Double Unders

20 Toes to Bar

90 Double Unders

Etc…

COMMUNITY DIVISION (10 Hanging Knee Raises

30 Single Unders

15 Hanging Knee Raises

60 Single Unders

20 Hanging Knee Raises

90 Single Unders

Etc…

MOVEMENT STANDARDS

Shoulder to Overhead

Acceptable styles on the 3 rep max shoulder to overhead include a strict press, push press, push jerk, or split jerk. All barbells must be taken from the floor and you can get the bar to your shoulder any way you can. NO RACKS are allowed on this workout. For each repetition to be counted, the barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. Not coming to full lockout or not bringing your feet back together in a split jerk will be a NO REP. The barbell must stay in the front rack position in between all 3 repetitions. You may not rest the bar on your back or in the hang position once your first repetition has started.

Toes to Bar

The toes to bar consists of the athlete starting from full hang and starts by bringing the feet behind the bar and finishes with both feet coming into contact with the bar at the same time. If an athlete does not bring their feet behind the bar at the bottom or hits one foot at a time at the top, it will be considered a NO REP.

Double Unders

For the Double Unders, the rope must pass completely under your feet twice in one jump and must spin forward. No Backwards double unders will be allowed.

Additional Notes:

The athlete must load their own barbell and may not receive assistance.

Equipment:

Barbell

Collars

Plates to load to the appropriate weight for your division

Jump Rope

Pull Up Bar

For each workout, be sure the athlete has adequate space to safely complete all

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