WOD’s

Floater WOD 1

5 min.

Max Calorie Row

Partner Atlas Stone Hold (115/70)

On the start of 3, 2, 1 Go, Partner A may pick up the atlas stone (115/70). Once Partner A’s hips and legs are extended and the atlas stone is above the athlete’s waist, Athlete B may begin rowing. Prior to the stone reaching the required position, the handle of the rower must stay in the cradle. Partner B may not touch the handle until this occurs. Partners will have 5 minutes to accumulate as many calories on the rower as possible. Athletes must stop rowing when any of the following occur:

  1. Athlete holding the stone is holding in a bent knee position
  2. Athlete holding the stone has it below the waist
  3. Athlete sets the stone down
  4. Athletes choose to switch

Partners may alternate as many times as they like. Each athlete must row a minimum of 1 calorie. If athletes fail to row 1 calorie each, no score will be given for the event. Score will be the total calories accumulated on the rower.

Rower: Athletes may choose whatever damper setting they prefer. If the handle is intentionally let go and not placed back in the cradle, athletes will be given a 20 calorie penalty.

Stone Hold: The Stone must be held above the waist with legs extended. A crouching position is not allowed. Athletes may hold the stone in any manner as long as it is above the waist with legs extended.

WOD 2

Olympic Lifts

10 Min Cap

1RM of Clean and Jerk

1RM of Snatch

Each team will have a total of 10 minutes to establish each partner’s 1RM for both movements. 5 minutes will be designated for the Clean and Jerk and 5 minutes for Snatch. Each partner will have 3 attempts at each lift.

At the start of 3, 2, 1 Go, athletes will load their bar with whatever weight they choose. The first 5-minutes will be for the Clean and Jerk and the second 5-minutes will be for the Snatch. Each group will have the following:

1 – Olympic Bar (45/35)

2 – Clamps

6 – 45s

2 – 25s

2 – 15s

2 – 10s

2 – 5s

2 – 2.5s

 

Before attempting the lift, the bar must be clamped and the athlete must announce the attempted weight. Each athlete will have 3 attempts at each lift, so long as it is within the designated time frame. They do not have to be 3 attempts in a row. An attempt is made as soon as the bar leaves the ground. Score will be the total of the highest successful lift for each movement from each partner.

 

Clean and Jerk: A muscle clean, power clean, squat clean or split clean may be used to get the bar to the shoulders. A shoulder press, push press, push jerk or split jerk may be used to get the weight overhead. The barbell must begin on the ground. The athlete must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body.

 

Snatch: A muscle snatch, power snatch, squat snatch or split snatch may be used. The barbell begins on the ground and must be lifted overhead in one continuous motion. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. If a split snatch method is used, feet must also reset in order for the lift to be successful.

WOD 3 Wall Ball Assault

 3 Rounds for Time:

 50/40 Calories on Assault Bike

50/40 Wall Balls (20/14)

 **13 min time Cap**

 At the start of 3,2,1 Go, Partner A will start on the assault bike while Partner B rests. Partners can switch off as many times as they like until 50/40 calories is reached. After 50/40 calories have been reached, partners will move on to 50/40 Wall Balls. Athletes will complete this couplet for 3 rounds or until the 13 minutes has expired. Score will be the time to complete 3 rounds. If it is not complete within the time cap, an additional second will be added for every rep not complete.

 

Assault Bike: 50 Calories for Male teams and 40 Calories for Female teams. Athletes may adjust the seats however they like. The bike must be reset to zero every round. Athletes need to start the bike themselves. Hit the START button once. Multiple times will cause the bike to pause and the calorie count will not start. Be sure the clock time on the bike is running before you begin.

 

Wall Ball: 20lbs for Male teams throwing to a 10-ft line and 14lbs for Female teams throwing to a 9-ft line. The medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target. At CrossFit Salvo, the silver line on the wall is 9-ft and the green line is 10-ft. The center of the ball must hit the target at or above the specified target height. If the ball hits below or does not hit the wall, it is a “no rep.” If the medicine ball is dropped to the ground, 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.

 

WOD 4

 

Partner Deadlift

 

For time:

50 Double-Unders

21 Partner Deadlifts (425/295)

25 Box Jump Overs (24/20)

50 Double-Unders

18 Partner Deadlifts (425/295)

25 Box Jump Overs (24/20)

50 Double-Unders

15 Partner Deadlifts (425/295)

25 Box Jump Overs (24/20)

 

**11 min Time Cap**

 

At the start of 3,2,1 Go, Athletes will begin with 50 Double-Unders. Teams may divide the reps however desired, but only one athlete may be working at a time. After the 50 are complete, teams will move to the deadlift bar. Partners must deadlift together. Partners have to be locked out at the top together but do not need to hit the ground in unison. After athletes complete 21 deadlifts, teams will move to 25 box jump overs. Athletes may break the 25 up however they like, but only athlete may be working at a time. Each rep starts on 1 side and ends on the other. Athletes may jump over the box completely or on top. Full extension at the top of the box DOES NOT need to occur. NO Step ups are allowed. After completing 25, athletes will do 50 double-unders, and then move on to 18 Deadlifts and 25 Box Jump Overs. 50 double-unders will be completed again before athletes finish the WOD with 15 Deadlifts and 25 Box Jump Overs. Score will be the time to complete the workout. If it is not complete within the time cap, an additional second will be added for every rep not complete.

 

Double-Unders: This is the standard double-under in which the rope passes under the feet twice for each jump. The rope must spin forward for the rep to count.

 

Deadlift: This is a traditional deadlift with the hands outside the knees. Starting at the floor, the barbell is lifted until the hips and knees reach full extension with the head and shoulders behind the bar. Arms must be straight throughout.   Both athletes must be extended at the top together. No bouncing.

 

Box Jump Overs: Athletes must be facing the box at the start of each rep. The athlete must jump onto the box using a two-foot takeoff, land on top of the box using a two-foot landing, then get down from the box on the opposite side to begin the next rep. There is no requirement to stand to full extension while on top of the box and athletes may step down or jump down when returning to the ground. Athletes may choose to clear the box completely. Each rep is counted when the athlete lands on the opposite side of the box. No lateral jumps or step ups allowed.