The Workouts – Teams

CrossFit Central Manchester Games 2012

Teams

WOD 1 – “Ninja Pain”

3 Rounds for time, of;

– 6 Hang squat cleans (40kg/60kg)

– 8 Box jumps (20”/24”)

– 12 Kettlebell swings (16kg/24kg)

Only one barbell is used. The starting weight on the barbell will be 60kg.

All six hang squat cleans are completed by the first male athlete, once all six are completed the second male athlete can complete their set of six hang squat cleans.

The weight is then stripped and the women’s weight 40kg is loaded. All team members can assist with the change of weight.

The first female athlete then completes their six hang squat cleans  once completed the second female athlete can complete their set.

The team cannot advance onto the box jumps until all member have completed their repetitions.

As a group they then move on to the box jumps. The team must then complete the box jumps in the same order they completed the hang squat cleans, all eight repetitions must be completed before the next athlete can start their repetitions.

Once the box jumps are completed the team can then proceed to the kettlebells. Once again the kettlebells must be completed in the same order as the hang squat clean and the box jumps. All 12 repetitions must be complete before the next athlete can start their repetitions.

Once round one is completed all the athletes will start back at the beginning for round two, however the order is now reversed. The women athletes will start followed by the male athletes. On the final round it will revert back to the male athletes followed by the women.

WOD 2 – “Snatch Master”

In 1 minutes complete as many;

– Snatches (30kg/60kg)

The first male athlete will have one minute to complete as many snatches in that time. After 1 minute we will call “rotate” cuing the end of the first athletes attempt and the start for the second male athlete.

After time is called the teams will then have 1 minute to change the weight to the women’s weight, all team member can assist with the weight change.

The process is then repeated for the women.

WOD 3 – “Franpee”

– 180 Thrusters (30kg/40kg)

– 180 Burpees over the bar

Once the bar is picked up the bar cannot be put on the floor until all 180 thrusters have been completed. If the bar is dropped or placed on the floor before the 180 thrusters are completed the team will receive a time penalty.

The women will begin and must complete 90 Thrusters between them, with each woman completing at least 1 repetition each. The women can switch who is working while the men hold the weight at either side of the barbell.

Without placing the bar on the ground the women’s weight is taken off and increased to the men’s weight.

The men then complete their 90 thrusters, making sure to complete at least 1 repetition each.  The women can hold the ends of the barbell so that the men can switch who is working.

Once the men have completed their 90 reps the barbell can be placed on the floor.

The women must now complete the 90 Burpees between them, with each woman completing at least 1 repetition each. Once the women are finished the men can then complete the 90 burpees between them, complete at least one each.

CUT OFF – 10 teams will go through to day 2

WOD 4 – “Dirty Diana”

– 10 Deadlifts (100kg/140kg)

– 100 Double unders

– 10 Deadlifts

– 100 Double unders

– 100 Double unders

– 10 Deadlifts

– 100 Double unders

– 10 Deadlifts

The male athletes begin the workout and complete the 10 Deadlifts between them, each man must complete at least one repetition. Once they have complete their 10 Deadlifts they can advance onto the double unders. 100 Double unders must be completed, with each man completing at least one double under.

Once the last double under is completed the women can strip the weight to their required deadlift weight. The women will then complete their 10 deadlifts between them. Each woman must complete at least one repetition. Once completed they can advance onto the double unders. The women will complete 100 double unders between them, with each women completing at least one double under each.

Once the women have completed their double unders the men must then complete their second set of double unders and deadlifts, making sure to complete at least one repetition on each movement.

Once the male athletes have complete their final deadlift the women can then complete their second set of double unders and deadlifts. Again making sure to complete at least one repetition on each movement.

CUT OFF – 5 Teams will go through to compete in the Final event

WOD 5 – “THE FINISHER”

– 2000m Row

– 80 Ground to overhead (40kg/60kg)

– 80 Chest to bar pull ups

– 1000m Row

– 40 Ground to overhead (50kg/70kg)

– 40 Chest to bar

– 500m Row

– 20 Ground to overhead (60kg/80kg)

– 20 Chest to bar

As a team you will complete a 2000m row.. each athlete much row at least 1 meter. Once the monitor reaches 2000m the team will advance together to  the barbell for the ground to overhead.

There will be two barbells set up, one for the women and one for the men. Only one athlete can work out at one time.  The male athletes will start and must complete 40 ground to overhead between them. Each man must complete at least 1 repetition.

Once the men have completed 40 ground to overhead the women will complete their 40 ground to overhead. Each woman must complete at least 1 repetition.

Once the women have completed the ground to overhead the team can advance on to the chest to bar pull ups.

Once again the men will start and each man must complete at least 1 repetition. Once the men have finished their 40 chest to bar pull ups, the women can start the chest to bar. The women must complete 40 chest to bar between them, each woman must complete at least one repetition.

The same format applies for the remainder of the workout. However the repetitions and meters rowed reduces as the workout progresses.

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