CrossFit Merge Throwdown WODs

Here are the workouts for the In House Throwdown on December 3rd.

WOD 1 Rx’d Division

7 rounds for time of:

7 shoulder to overhead (135# for men/93# for women)

7 lateral bar hop burpees

21 double-unders

WOD 1 Almost Rx’d Division

7 rounds for time of:

7 shoulder to overhead (95# for men/63# for women)

7 lateral bar hop burpees

63 single-unders

This workout will have a 15 minute cutoff.

The barbell will start on the ground and the athlete will have to bring the bar to the shoulders and then move the weight from the shoulders (either in front or in back) to the overhead position. 

The finished overhead position is with the elbows completely locked out, the ears visibly in front of the arms when viewed from the side, and full extension at the knees and hips.  Additionally, the barbell must finish in a stable position over the heels (see picture below).  If the athlete split jerks, the feet must come together before lowering the weight in order for the rep to count.

For the lateral bar hop burpee, the chest must touch the ground and the athlete must jump laterally over their barbell.  The hips must reach full extension, although a perfectly vertical body and overhead clap are NOT necessary.  

WOD 2 Rx’d Division

Athletes will have exactly 4 minutes to establish a 1 rep max ground to overhead, followed immediately by 90 seconds of max pull-ups (chest to bar for men/regular pull-ups for women).  Each successful pull-up will add 5 additional points to the athlete’s score.  For instance:

200 pound clean and jerk + 10 pull-ups = a final score of 250 points.

The ground to overhead can be  a snatch or clean and jerk/push press/press/split jerk.  The finished position is the same standard as outlined above.  The weight must be held overhead for a 2 count in order for the rep to count.

For pull-ups, the athlete will start from a dead hang with elbows fully locked out and then pull himself up so that the bar touches the chest from at least the collar bone and below.

Women will also start from a dead hang with the elbows fully locked and must have their chin break the horizontal plane of the bar.

The pull-ups do not have to be unbroken and kipping is allowed.  

WOD 2 Almost Rx’d Division

Athletes will have 4 minutes to establish a 1 rep max deadlift, followed immediately by 90 seconds of max pull-ups.  Each successful pull-up will add 5 additional points to the athlete’s score.

For the deadlift, the weight will start on the floor and the athlete must finish with the shoulders behind the bar and fully extended at the knees and hips.  The athlete must hold the weight in the finished position for a 2 count in order for the rep to count.

WOD 3 Rx’d Division

11 minute AMRAP of:

Run 3 laps around the large block, then in the remainder of the time perform as many reps as possible of either:

squat cleans (155# for men/98# for women) or handstand push-ups

After the run, the athlete can perform both cleans and handstand push-ups in any order and any quantity he/she desires for max points.  Each successful rep of either movement counts as one point.

For the squat clean, the weight will start on the floor and the athlete must clean the weight and pass through a full squat with the crease of the hip dropping below the top of the knee.  The athlete must then stand all the way up with the weight, knees and hips fully extended with the bar in the front rack position in order for the rep to count.  A power clean into a front squat is allowed.

For the handstand push-up, the athlete will kick up to the wall and must touch the floor with their head and then fully extended the elbows for the rep to count.  Both feet must be in contact with the wall when the elbows lock out in order for the rep to count.  Kipping is allowed so long as the above standards are met.  Scaling of the handstand push-up is not allowed.

WOD 3 Almost Rx’d Division

11 minute AMRAP of:

Run 3 laps around the large block, then in the remainder of the time perform as many reps as possible of either:

front squats (105# for men/68# for women) or box jump overs (28″ for men/24″ for women)

After the run, the athlete can perform both front squats and box jump overs in any order and any quantity he/she desires for max points.  Each successful rep of either movement counts as one point.

For the front squat, the weight will start on the floor and the athlete must perform a full squat with the weight in the front rack position.  The crease of the hip must drop below the top of the knee and the must reach full extension at the knees and hips with the weight on the shoulders at the top of the rep for it to count.

For the box jump overs, the athlete must jump from one side of the box to the other side.  The athlete can jump entirely over the box with the feet only touching the floor, or the athlete can jump on the box then jump down to the opposite side of the box.  There is NO requirement to reach full extension at the top of the box.  The athlete may NOT use his/her hands to hurdle over the box.

For a demonstration of the box jump overs watch the below video at approximately 3:10.

Competition Scoring

Scoring will be an ordinal ranking system.  One point will be given for a first place finish, Two points for a second place finish, etc.

The lowest combined score in all three events will determine the winner.  

In the event of a tie, there will be a tiebreaker WOD to determine the winner.  

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