Get a partner at your scale and start setting up bars as quickly as possible after your warm-up. First heats will go at :15 after the beginning of class.
MOB: Shoulder and Wrist Mobility
Group: Warm up lifts
WoD: 7’ AMRAP
C&J RX: Men 135# / Women 95#
CF Dynamo Cup: Men 115# / Women 65#
C Scale: <= 75# / 45#
T2B CF Dynamo Cup: Knees to Elbow (KTE)
C Scale: Knee ups
3 Clean and jerk
6 Clean and jerk
9 Clean and jerk
12 Clean and jerk
15 Clean and jerk
18 Clean and jerk
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Range Of Motion: C&J: Rep starts at the ground. Can touch and go the bar, but can’t bounce it. Bar must touch shoulders in such a way that it is two distinct lifts. You won’t be able to snatch it with a grazing of the shoulder on the way up. Bar must come to rest on the shoulders and can then be jerked/pressed/strict pressed up. Elbows, hips, and knees must be fully extended and the bar must be over the body with feet in line. So, if you split jerk, your feet must come together BEFORE the bar starts coming down. If the lock out is missed, you can bring it back to your shoulders and try again WITHOUT having to clean it again.
T2B: Rep starts with athlete in full hang and finishes when both toes touch the pull-up bar. Both feet must be in contact with the bar at the same time, inside the hands. Toes will mean the part of the shoe on top of the toe, at the point of the toe, or the bottom of the toe. Think of a rubber band around your toes on your shoes. As long as some part of the shoes from each foot is in contact AT THE SAME TIME, it’s a good rep at the top. At the bottom of the hang, arms and hips must be fully extended and beet must be brought back BEHIND the bar and the center line of the body.
KTE: Rep starts with athlete in full hang and finishes when both knees touch the athlete’s elbows or triceps. Both knees must be in contact with skin at the same time. At the bottom of the hang, arms and hips must be fully extended and beet must be brought back BEHIND the bar and the center line of the body.
Judges: C&J: Look for the bar landing on the shoulders, even if it is just briefly before heading overhead. A downward motion of the bar is not necessary, but if no downward motion, a slight pause with the bar touching the shoulder must be made, so that two distinct movements are displayed. At the top, “showing ears” is a good indication that the bar is in the correct place. Make sure the body is straight and feet are in line before the bar comes from its locked position.
T2B: Make sure arms are straight and feet are behind body/bar at the beginning of every rep. Ensure that both feet make contact at the same time on the bar, else no rep.
KTE: Make sure arms are straight and feet are behind body/bar at the beginning of every rep. Ensure that both knees make contact at the same time on the athlete’s skin, else no rep.
MOB: Roll Posterior Chain / Lax Shoulders
Coach’s Tip: While tempting to go all out from the start, it’s probably smart to start pacing the C&J AND T2B by the round of 9, if not sooner. You will start feeling gassed 90 seconds in and you need to try and leave something for the next five and a half minutes.