Friday 3/2/18

Friday 3/2/18

The Real Turn Up Crew – 6 am showed up and showed OUT this morning!! 5 power clean PRs. BOOM. Special kudos go to Sara, Betsy and Annmarie for touching the barbell for their first ever Olympic lift and making it look like they’ve been doing it for years. Very impressive, Ladies!! Additional special thanks go out to those competitors able to stick around and score their fellow 6 am’ers so NYC could get rolling. Much appreciation!

TNT aka Thursday Night Throwdown – Last night did NOT disappoint. Mark and John put on a hell of show. On top of that, a MASSIVE crew of uniformed competitors were in the house cheering at the top of their lungs. We have a good ole fashioned Westside T-shirt Story in the making.

Judges – This workout is short but a little complicated. We need several numbers: either total number of squats & burpees completed if not all 110 reps are completed in under 12 minutes OR the time the athlete completes all squats & burpees. AND THEN, we need the heaviest weight lifted. Data is our favorite.

Competitors – If make the silly mistake of not doing this workout during a class, you need a judge and we highly recommend plate changers. YOUR JUDGE IS NOT TOUCHING YOUR BARBELL OR PLATES. That’s on you. (Get a little more weight than you think you need…because PRs)

Warmup
Run to Sessions
Hip Mobility
Downdog Push-ups

Competitors:
barbell clean progression and warmup reps

Non competitors:
5x (increase weight each set)
1/1 Getup
10 Swings

Conditioning

CrossFit Open Workout 18.2

Rx Competitors

12 Minutes:
Part One (AFAP)

1-2-3…10
Dumbbell Front Squat
Barbell Facing Burpee

Part Two
Once you’ve completed the round of 10, use the remaining time to get a 1RM Barbell Clean.

Men use two 50-lb. dumbbells
Women use two 35-lb. dumbbells
Prepare a barbell with your opening Clean attempt.

Scaled and Masters Competitors

12 Minutes:
Part One (AFAP)

1-2-3…10
Dumbbell Front Squat
Barbell Facing Burpee

Part Two
Once you’ve completed the round of 10, use the remaining time to get a 1RM Barbell Clean.

Men use two 35-lb. dumbbells (OR kettlebells)
Women use two 20-lb. dumbbells (OR kettlebells)
Prepare a barbell with your opening Clean attempt.
Stepping burpees are allowed for SCALED only.

ALL Competitors/Teams should thoroughly familiarize themselves with the movement standards as explained here: 18.2 Standards

I’ll highlight a couple of things that may be an issue:
1. Rx Burpees require both feet to jump back and forward together, no stepping.
2. The axis of your body (i.e., your spine) must be perpendicular to the bar at the bottom of the burpee.
3. Both feet must hop over the bar together for the Rx Burpee.
4. You must stand up the last rep of the squat with the bells still at your shoulders.

Failure to achieve these standards will result in a “NO REP” call by your judge.
Meet the standard.

Non Competitors
12 minutes AMRAP

6 Goblet or DKB Squats
6 Burpees