11/22/2019

21
Nov

11/22/2019

Santiam CrossFit – CrossFit

Everyday Warrior 2019 WOD 3 (Time)

For Time: 20-Minute Cap

60/50 Calorie Row

50 Wall Ball

40 Chest to Bar

20 Devils Press 50/35

40 Chest to Bar

50 Wall Ball

60/50-Calorie Row

30 Ring Muscle Up

VARIATIONS

RX (Ages 16-54)

Male:

20lb. Wall Ball to 10-ft. target,

50lb Devil Press

Female:

14lb. Wall Ball to 9-ft. target

35lb Devil Press

Masters 55+

Male:

20lb. Wall Ball to 9-ft. Target

Chin over Bar Pull Ups

35lb Devil Press

Chest to Bar

Female:

14lb. Wall Ball to 9-ft. Target

Chin over Bar Pull Ups

20lb Devil Press

Chest to Bar

SCALED

For Time: 20-Minute Cap

60/50 Calorie Row

50 Wall Ball 14/10

40 Sumo Deadlift High Pull

20 Devils Press

40 Sumo Deadlift High Pull

50 Wall Ball

60/50-Calorie Row

30 Pull Ups

Scaled (Scaled Ages 16-54)

Male:

14lb. Wall Ball to 10-ft. target

75lb Sumo Deadlift High Pull

35lb Devil Press

Female:

10lb. Wall Ball to 9-ft. target

45lb Sumo Deadlift High Pull

20lb Devil Press

Scaled Masters 55+

Male:

14lb. Wall Ball to 9-ft. target

55lb Sumo Deadlift High Pull

20lb Devil Press

Jumping Pull Ups

Female:

10lb. Wall Ball to 9-ft. target

35lb Sumo Deadlift High Pull

10lb Devil Press

Jumping Pull ups
Workout Standards

NOTE

This is a chipper style workout and must be completed in the order written.

SCORE

Only one athlete can work at a time. The work must be completed in the order written however the reps can be broken up between the partners however they would like.

TIE BREAKER

Teams will enter a tiebreak time if you do not complete the WOD.

MOVEMENT STANDARDS

ROW

The monitor on the rower must be set to zero at the beginning of each row.

WALL BALL

The medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target.

If the ball drops to the ground from the top, it cannot be caught off the bounce to begin the next rep. The ball must settle on the ground before being picked up for the next rep.

SUMO DEADLIFT HIGH PULL

The athlete starts with the barbell on the ground. The arms and hands must be inside the knees, then pull the barbell up until hands pass above the horizontal plain of the collarbone (elbows above the hands), at the same time their knees and hips are extended and inline.

DEVIL PRESS

The Devil Press is a movement with two dumbbells of the same weight.

Athletes will start each repetition with the dumbbells on the ground. Then, with the athlete’s hands on the dumbbell, they’ll perform a burpee, with chest making contact with the floor.

The athlete will jump to their feet, never taking their hands from the dumbbells. Next, the athlete shall snatch or swing both dumbbells from the floor simultaneously, and finish with both locked out overhead, with hips, knees, shoulders, and arms at full extension.

Athlete may “swing” the dumbbells between their legs to help to build momentum to get them overhead, but the athlete may NOT pause at the shoulders and press the dumbbells.

CHIN OVER BAR PULL UPS

Athletes perform chin-over-bar pull-ups instead of muscle-ups.

At the start of each rep, arms must be fully extended, with feet off the ground.

Any style of pull-