2016 Workouts

Below you will find the workout descriptions as well as movement standards for each workout

Week 1: “VIGOR” 12 Minute AMRAP

RX Version:
3 Deadlifts 275/185 lbs. (This STARTS Every Round)
3 Box Jump Over 24/20 inches (Step Ups Allowed)
3 Deadlifts 275/185 lbs.
6 Box Jump Over
3 Deadlifts 275/185 lbs.
9 Box Jump Over
3…
12…
3…
15…

RX Deadlift: 275/185 lbs.
Scaled Deadlift: 185/115 lbs.
Masters Deadlift: 225/135 lbs.
Masters Scaled Deadlift: 155/95 lbs.
Teens Deadlift: 185/115 lbs.

Notes:

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.

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.

SCORE: Total Reps*

*Athlete will continue the rep scheme, performing 3 Deadlifts at the beginning of each round and increasing the Box Jump Over by 3 reps each round, until 12-Minutes have elapsed.

Week 2: “WARRIOR” Chipper 20 Minute Time Cap

RX:
50 Snatch 75/55 lbs.
50 Double Unders
40 Wall Ball 20/14 lbs.
40 Sumo Deadift High Pull 75/55
30 Overhead Squat 75/55
30 Chest to Bar
20 Bar Facing Burpees
20 Power Clean 135/95
SCALED:
50 Snatch 45/35 lbs.
50 Double Unders or 150 Singles
40 Wall Ball 14/10 lbs.
40 Sumo Deadift High Pull 45/35
30 Overhead Squat 45/35
30 Jumping Chest to Bar
20 Bar Facing Burpees
20 Power Clean 95/65
MASTERS:
50 Snatch 75/55 lbs.
50 Double Unders
40 Wall Ball 20/14 lbs.
40 Sumo Deadift High Pull 75/55
30 Overhead Squat 75/55
30 Chest to Bar
20 Bar Facing Burpees
20 Power Clean 135/95
MASTERS SCALED:
50 Snatch 45/35 lbs.
50 Double Unders or 150 Singles
40 Wall Ball 14/10 lbs.
40 Sumo Deadift High Pull 45/35
30 Overhead Squat 45/35
30 Jumping Pull Ups
20 Bar Facing Burpees
20 Power Clean 95/65
TEENS:
50 Snatch 45/35 lbs.
50 Double Unders or 150 Singles
40 Wall Ball 14/10 lbs.
40 Sumo Deadift High Pull 45/35
30 Overhead Squat 45/35
30 Jumping Pull Ups
20 Bar Facing Burpees
20 Power Clean 95/65
Notes:
The barbell may be loaded prior to the workout. Only one barbell maybe used for the entire workout. Athletes will need to change their own weights. Weight collars/clips MUST be used once barbells are loaded.
SNATCH:
The barbell must travel directly from the ground to overhead in one continuous motion. The athlete may perform a muscle snatch, power snatch, squat snatch, or split snatch. A Clean and Jerk is NOT allowed.

DOUBLE UNDERS:
This is a standard double-under in which the rope passes twice for each jump. Only successful jumps are counted, not just attempts.

SINGLES:
You may choose to do singles if you’re in Scaled, Masters Scaled, or Teen division. You will need to begin and end the workout with the same movement, either double unders or singles.

BAR FACING BURPEES:
The athlete’s head must be facing the barbell and cannot be over the barbell. The chest and thighs must touch the ground. The athlete must jump over the barbell from both feet and land on both feet. One-footed jumping or stepping over is not permitted.

POWER CLEAN:
For the clean to count, the bar will move from the ground to 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 clean the bar, however it must make contact with the ground after each rep.

WALL BALLS:
All male athletes will throw to a 10 foot target and all female athletes will throw to a 9 foot target.

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.

SUMO DEADLIFT HIGH PULL:
The barbell begins on the ground with the athlete gripping with their hands inside their knees. At the top, the barbell is brought in line with or above the clavicle, with the hips and knees fully extended.

OVERHEAD SQUAT:
The barbell must start from the ground; you may not use a rack. The athlete’s hip crease must be below the top of the knee at the bottom of the squat. Athletes may squat snatch the barbell. The barbell must come to full lock out overhead with the arms, knees and hips fully extended and the bar directly overhead.

CHEST TO BAR:
Kipping, Butterfly and Dead Hang pull ups are allowed. The athlete’s arms must be fully extended (no bend in the elbows) at the bottom and the chest must make contact with the bar below the collarbone.

JUMPING CHEST TO BAR:
Set up so the pull up bar is at least 6 inches above the top of the athlete’s head when standing tall.

When performing pull ups, athletes must lower themselves so their arms are fully locked out/extended at the bottom. At the top, the athlete’s chest must make contact with the bar below the collarbone.

JUMPING PULL UPS:
Set up so the pull up bar is at least 6 inches above the top of the athlete’s head when standing tall.

When performing the pull up, athletes must lower themselves so their arms are fully locked out/extended at the bottom. At the top, the athlete’s chin must break the horizontal plane of the bar.
SCORE:
Score is time it takes to complete the WOD. If the time cap is reached, add 1-second for each rep not completed.

Week 3: “STRENGTH” 15 Minute Time Cap
Max Olympic Lifting Total (all divisions)

Establish a 1RM Snatch and 1RM Clean and Jerk within the designated 15 minute period. Both lifts must be completed within the same 15 minute period.
Notes:

SNATCH:
The barbell must travel directly from the ground to overhead in one continuous motion. The athletes can perform a muscle snatch, a power snatch, a squat snatch or a split snatch.

CLEAN AND JERK:
A muscle clean, power clean, squat clean or split clean can be used to get the bar to the shoulders. A shoulder press, push press, push jerk or split jerk may be used to take the bar overhead.

ADDITIONAL NOTES:
For both lifts, the barbell must come to lockout overhead with hips, knees and arms extended and the bar directly overhead to complete the lift. Athlete must show control of the bar before bar is dropped.

Athlete may begin with either lift, but must complete both lifts within the same 15-Minute time period. Athletes are allowed as many attempts as needed with the time allotted.

SCORE: Combined total weight of your heaviest successful Snatch and Clean and Jerk lift.

Week 4: “Brittany” & “Cindy Luong Archibald”
TWO SEPARATE WODS

RX:
WOD #1 – for time
“Brittany”
9 Squat Clean 195/125 (Brittany PR at #197)
28 Toes to Bar
14 Thrusters 135/95
30 Calorie Row

WOD #2 – for time
“Cindy Archibald”
4 Rounds
5 Front Squats 165/115
5 Pull Ups
5 Hang Clean 165/115
10 Hand Release Push Ups
5 Push Jerk 165/115
15 Air Squats

SCALED:
WOD #1 – for time
“Brittany”
9 Squat Clean 95/65
28 Knee Raises
14 Thrusters 65/45
30 Calorie Row

WOD #2 – for time
“Cindy Archibald”
4 Rounds
5 Front Squats 65/45
5 Jumping Pull Ups
5 Hang Clean 65/45
10 Hand Release Push Ups
5 Push Jerk 65/45
15 Air Squats

MASTERS:
WOD #1 – for time
“Brittany”
9 Squat Clean 155/105
28 Toes to Bar
14 Thrusters 95/65
30 Calorie Row

WOD #2 – for time
“Cindy Archibald”
4 Rounds
5 Front Squats 135/85
5 Pull Ups
5 Hang Clean 135/85
10 Hand Release Push Ups
5 Push Jerk 135/85
15 Air Squats

MASTERS SCALED:
WOD #1 – for time
“Brittany”
9 Squat Clean 95/65
28 Knee Raises
14 Thrusters 65/45
30 Calorie Row

WOD #2 – for time
“Cindy Archibald”
4 Rounds
5 Front Squats 65/45
5 Jumping Pull Ups
5 Hang Clean 65/45
10 Hand Release Push Ups
5 Push Jerk 65/45
15 Air Squats

TEEN:
WOD #1 – for time
“Brittany”
9 Squat Clean 95/65
28 Knee Raises
14 Thrusters 65/45
30 Calorie Row

WOD #2 – for time
“Cindy Archibald”
4 Rounds
5 Front Squats 65/45
5 Pull Ups
5 Hang Clean 65/45
10 Hand Release Push Ups
5 Push Jerk 65/45
15 Air Squats

Notes:

For both WOD 1 and WOD 2, the barbell can be loaded prior to the workout. Only one barbell may be used for the entire workout. Athletes will need to change their own weights. Please pay close attention to the weight and weight changes for division. You do NOT have to complete both WODs back to back or on the same day.

WOD 1 MOVEMENTS:
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.

TOES TO BAR:
The movement starts with the athlete hanging from the pull up bar. Both feet must contact the bar at the same time and inside the hands. At the bottom, the arms and hips must be fully extended and the feet must move behind the bar.

KNEE RAISED:
The hanging knee raises begins from the hang position, the athlete must raise their knees above the height of their hip. At the bottom, the feet must move behind the bar.

THRUSTERS:
This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. The bar starts on the ground. No racks allowed. The hip crease must clearly pass below the top of the knees in the bottom position. A full squat clean into the thruster is allowed if the bar is on the ground. Using a ball, box or other object to check for proper depth is not allowed. The barbell must come to a full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body.

CALORIE ROW: Set the monitor to zero. The athlete can choose their damper.

WOD 2 MOVEMENTS:
FRONT SQUATS:

The bar may not be taken from the rack. The movement will start in the front rack position; the athlete must 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

PULL UPS:
Kipping, Butterfly and Dead hang pull ups are allow. The athlete’s arms must be fully extended at the bottom and the chin must clearly break the horizontal plane on the bar.

JUMPING PULL UPS:
Set up so the bar is at least 6 inches above the top of the athlete’s head when standing tall. The athletes’ must lower themself so their arms are fully locked out/extended. At the top, the athlete’s chin must break the horizontal plane of the bar.

HANG CLEAN:
The bar will start from the hang position and move to the front rack position with the knees, hips and shoulders extended in one line.

HAND RELEASE PUSH UPS:
The athlete will bend at the elbows and lower their chest all the way to the ground. The athlete will lift both hands off the floor, place them back on the ground, and then push back up and with arms fully extended.

PUSH JERK:
The barbell will start in the front rack position. The athlete will dip then drive the barbell to the overhead position and catch the bar in a partial squat. The athlete will finish the push jerk by standing up to fully open the hips.

AIR SQUAT:
From the standing position the athlete will squat with the hips crease breaking below the knee and finish standing with the knees, hips and shoulders extended in one line.