2017 Workouts

Below you will find the workout descriptions as well as movement standards for each workout for the 2017 Everyday Warrior Battle Series.

Week 1: 2014 Week 4 Repeat, 15 Minute AMRAP

RX:
60 Calories on the Rower
50 Burpees Over the Barbell
30 Ground to Overhead 95/65
10 Chest to Bar Pull Ups
Scaled (age: 16-54):
60 Calories on the Rower
50 Burpees Over the Barbell
30 Ground to Overhead 65/45
10 Jumping Chin Over Bar
Masters 55+ & Teen:
60 Calories on the Rower
50 Burpees Over the Barbell
30 Ground to Overhead 75/55
10 Chin Over Bar
Masters Scaled 55+:
60 Calories on the Rower
50 Burpees Over the Barbell
30 Ground to Overhead 45/35
10 Jumping Chin Over Bar
Notes:
SCORING: Total reps. 1 Calorie on the Rower = 1 Rep
Row: Athletes can choose their damper setting. Athletes must reset the rower after each round.

Chest to Bar: This is a standard chest to bar pull up. The athletes chest needs to touch the bar.

Jumping Chin Over Bar: The athletes will set up with their head 6 inches below the pull up bar. At the beginning of each rep, the athlete must completely lock out their arms. The athletes chin must break the plane of the pull up bar.

Burpees Over the Bar: Athletes do NOT have to face the bar. Athletes may lay parallel to the barbell. The chest and thighs touch the ground at the bottom. The athlete MUST jump over the barbell from both feet and land with both feet. A one foot jump or stepping over is a no rep. For athletes that are using an empty barbell or non standard plates, a separate barbell must be set up. ***MASTERS SCALED 55+ can step over an empty barbell.
Ground to Overhead: Athletes can choose to Clean and Press/Push Press/Jerk or Snatch the barbell overhead. Athletes that are using an empty barbell need to pass the barbell below their knees to start each rep.

Chin Over the Bar: This is a standard pull up, the athletes chin must break the plane of the bar.

Week 2: “FIGHT”

Prior to 4:00, complete:
3 Rounds of:
10 Thrusters 75/45lb
20 Double Unders
Prior to 8:00, complete:
3 Rounds of:
8 Thrusters 95/65lb
25 Double Unders
Prior to 12:00, complete:
3 Rounds of:
6 Thrusters 115/85
30 Double Unders
Prior to 16:00, complete:
3 Rounds of:
4 Thrusters 135/95lb
35 Double Unders
Prior to 20:00, complete:
3 Rounds of:
2 Thrusters 155/105lb
40 Double Unders
WEIGHTS

RX:
Male – 75,95,115,135,155
Female – 45,65,85,95,105

Scaled:
Male – 45,65,85,95,105
Female – 35,45,65,75,85
***Singles instead of Double Unders
Masters 55+:
Male – 45,65,85,95,105
Female – 35,45,65,75,85
Masters 55+ Scaled:
Male – 45,55,65,75,85
Female – 35,35,45,55,65 (the weight will stay the same for the first two sections)
***Singles instead of Double Unders
Teen:
Male – 45,65,85,95,105
Female – 35,45,65,75,85
MOVEMENTS:

Thrusters:
The barbell will start on the ground and the athlete will perform a standard thruster. The barbell will move from the bottom of a front squat to a full lockout overhead. The hip crease must be below the top of the knee. A full squat clean into a thruster is allowed. The barbell must be locked out overhead with hips. knee and arms extended.

Double Unders:
This is a standard double under where the rope passes completely under the feet twice for each jump.

Single Unders:
For scaled divisions, this is a standard single under. The rope passes under the feel once for each jump.

NOTES:
The athlete will have 4 minutes to complete 3 rounds of 10 Thrusters and 20 Double Unders. If the athlete does not complete all 90 reps the workout is over and they will record their score.

If all 90 reps are completed within 4 minutes, that athlete will move on and will have an additional 4 minutes to complete 3 rounds of 8 Thrusters and 25 Double Unders**. If the athlete completes all 189 reps (90 from rounds 1-3 and 99 from rounds 4-6) the time will be extended by another 4 minutes.
**Once a 3 round section is completed, the athlete can IMMEDIATELY begin their next section. They do NOT need to wait for the 4 minutes window to expire before moving on.

The workout is over when the athlete completes all the required rounds/reps prior to 20 minutes OR when the athlete does not complete the required work within the time cap for each section.
Another athlete can help in changing the weights on the barbell during the workout. Only ONE barbell can be used, athletes cannot set up multiple barbells.

SCORE & TIEBREAK:
If all 540 reps are completed within 20 minutes the athletes score will be the time it took to complete the workout and no tiebreak will be used. If the athlete is not able to complete the workout within the time caps, a tiebreaker will be used for the final score. During the workout, note the time at the END of each 3 round section. When the athletes submits their score, there will be a space for final reps completed and a field to enter the time at which the athlete completed the last full 3 round section. In the scenario where two athletes complete the same amount of reps, the athlete with the lowest tiebreak time will be ranked higher. **Tiebreak time MUST be recorded in time elapsed, NOT in time remaining. If a count down timer is used the athlete will need to convert to time elapsed.

Week 3:

Part 1 – 12 minute CAP
On a Running clock complete:
2 Rounds of
4 Deadlift 225/155
28 Wallballs 20/14
20 Box Jump Overs, 24/20 inches (All divisions)
14 Hand Stand Push Ups
Part 2 – 12 minute CAP
At 12 min on the clock
Find a Max Squat Clean
MOVEMENT AND WEIGHT VARIATIONS:
RX
Men: Deadlift 225 lb., and throw 20 lbs ball, to a 10 ft. target.
Women: Deadlift 155 lb, and throw 14 lb ball, to a 9 ft target.
Scaled
Men: Deadlift 135 lb, and throw 20 lb ball, to a 9 ft target.
Women: Deadlift 95 lb, and throw 10lb ball, to a 9 ft target.
*both men and women perform hand release push ups.
Masters 55+
Men: Deadlift 185 lb, and throw 20 lb ball, to a 9 ft target.
Women: Deadlift 125 lb, and throw 10lb ball, to a 9 ft target.
Masters Scaled 55+/Teen
Men: Deadlift 135 lb, and throw 14 lb ball, to a 9 ft target.
Women: Deadlift 95 lb, and throw 10lb ball, to a 9 ft target.
*both men and women perform hand release push ups.
Movement Standards:
Deadlift:
The loaded barbell will start on the floor, the athlete will lift until the hips and knees reach full extension with the shoulders behind the bar. The arms must remain straight throughout the lift and no bouncing of the barbell is allowed.

Wallball:
The medicine ball must be taken from the bottom of a squat, hip crease below knee, and thrown to hit the specified target. The center of the ball must hit the target at or above the specified target height. If the ball hits below the designated height/target or does not hit the wall it is no rep. Using an additional ball, box or other object to check for proper depth is not allowed. If the ball is not caught between reps, it must come to a full stop on the ground. Bouncing the ball off the floor is not permitted.

Hand Stand Push Ups:
Kipping Hand Stand Push Ups allowed.

We will standardized this movement just like the CrossFit Open 17.4 WOD. Click here for complete details.
The athlete will stand on the surface they will perform the handstand push from, feet hip width apart and the toes touching the wall. From there the athlete will reach their hands above their head with arms locked out, shoulders extended, and thumbs touching. From this position make a mark at the athlete’s wrist. Measure 3 inches down and make a permanent line. Also, make a 36in wide and 24in deep box on the ground.

The rep will start and end with the athlete’s arms fully extended and the heels in contact with the wall, hips extended, and body in line with the arms. The athlete’s heels must start and end above the pre-marked line. The hands must also stay within the marked box.

Box Jump Over:
The athlete may jump over the box without touching it, or may land on top (with both feet) before jumping off to the other side. Step-ups are allowed for all divisions] as long as both feet touch the top of the box before stepping down. The athlete may not use their hands, and the feet must go over the box, not around it.
Each rep ends on the opposite side of the box from where it began.

Squat Clean:
For the squat clean to count, the bar will move from the ground, pass through a full squat with the hips crease breaking below the knee and finish in the front rack position with the knees, hips and shoulders extended in one line. The athlete may deadlift the bar to the hang position and hang squat clean the bar, however it must make contact with the ground after each rep. The athlete may also perform a power clean then squat the barbell below parallel.

Scoring:
This week will be scored as two separate workouts.
Part 1: The time it takes to complete the 2 rounds. If the athlete does not complete the 2 rounds within 12 minutes, add a second for each rep not completed.
Part 2: The weight of the greatest successful squat clean lift in the 12 minutes.