Group (suggested): Zombies
10 Bird Dogs
10 Scorpions
Strength: Warm-up deadlifts and box jumps; Get your weights set up to add for each round as explained below
Range of Motion: http://crossfit-games.edgesuite.net/sites/default/files/CFGOpen2014_EventPDF_14_3_deEdwq12nmDf456tG.pdf
The Box Jumps can be Step-ups! However, you still need to come to full knee and hip extension at the top of the box.
Partner into groups of 2 and decide who is going in which Heat. First heat goes at 20 past the start of class.
WoD: 8’ AMRAP (Clock will count upwards today so that judges will take down the time they see on the clock after every set of box jumps)
10 Deadlifts (135/95) CFD Scaled (95/65)
15 Box Jumps (24/20)
15 Deadlifts (185/135) CFD Scaled (135/95)
15 Box Jumps (24/20)
20 Deadlifts (225/155) CFD Scaled (185/130)
15 Box Jumps (24/20)
25 Deadlifts (275/185) CFD Scaled (225/155)
15 Box Jumps (24/20)
30 Deadlifts (315/205) CFD Scaled (275/185)
15 Box Jumps (24/20)
35 Deadlifts (365/225) CFD Scaled (315/205)
15 Box Jumps
Score = Completed reps AND the last time completion of your box jumps. If you have the same rep totals, the lower time of the last completed box jumps wins. For example, a male athlete finishes all the reps up to and including 25 deadlifts at 275 lb. plus an additional 5 box jumps, for a total of 120 reps. This is his score. He also finished the 15th box jump of the round with 135 lb. in 0:45, the 15th box jump of the round with 185 lb. in 2:14, and the 15th box jump of the round with 225 lb. in 6:32. In this case he will enter 6:32 as his time in the tiebreak field since this was the time of completion of his last full set of box jumps. This athlete would be ranked above someone who got 120 reps and a tiebreak time of 7:02, but below someone with 120 reps and a tiebreak time of 6:11.
MOB: Roll Posterior Chain / Mash calves and achilles