Dead Deader Deadest

By October 8, 2015 wod

Flaming Gorge CrossFit – CrossFit

Warm-up

WOD

Metcon (AMRAP – Reps)

Max-rep deadlifts in 30 seconds separated by 1 minute 30 seconds rest X 3

0-3:00 minutes

Warmup and adjust load to prep for first :30 sec all out

3:00-3:30

Max deadlift reps

3:30-5:00

Rest (load stays the same)

5:00-5:30

Max deadlift reps

5:30-7:00

Rest (load stays the same)

7:00-7:30

Max deadlift reps

The WOD begins with an empty bar on the floor and appropriate plates nearby to accomodate 275 total pounds (Male Intermediate) or 215 pounds (Everyone else) including the bar. On “Go” from the head judge the Athletes will have 3 minutes to load the bar and practice some warm-up deadlift sets and reps. The Athlete may change the load as many times as they want during these 3 minutes. The Athlete must determine and load the bar for what will be three 30-second, all-out max-rep efforts separated by 1 minute 30 seconds rest. Once the final bar load has been chosen in this 3 minute period it can NEVER be changed and must be used for all three 30-second all-out efforts.

At 3 minutes the head judge will give 3-2-1 Go and Athletes will then grip the bar and deadlift it to full hip extension finishing with shoulders behind the bar at the top. The arms must be straight throughout. The bar is then lowered quickly to the floor without bouncing. The object, for 30 seconds, is to complete as many good repetitions as possible. Conventional stance deadlifts (hands outside knees) are required – not sumo stance. Hand grip may be any type the Athlete chooses. Athletes are not allowed to touch the bar before the head judge says “Go.” If an Athlete touches the bar before “Go” from the head judge the Athlete will be told to stop and restart.

After 30 seconds the head judge will call time and the Athlete will rest for 1 minute 30 seconds. The 30 second all-out followed by 1 minute 30 seconds rest will repeat 2 more times.

Score 3: Load X total reps of 3 efforts combined

Score 3: Load X total reps of 3 efforts combined

(e.g. 1

WOD

Metcon (AMRAP – Rounds and Reps)

Part 1

0:00-6:00

Buy in – Row 20 calories

AMRAP

Intermediate: 3 wall walks + 6 pull-ups

Novice & Masters: 5 shoulder to overhead + 10 ring rows

(85lb Male Novice/Masters, 55lb Female Novice/Masters)

6:00-8:00 Rest

Part 1 begins with a 20-calorie row buy in. On 3-2-1 “Go” from the head judge Athletes will then grab the handle and begin rowing. The Athlete may not have their hands on the handle prior to “Go.” The Athlete must row until 20 calories are achieved and they must not let go of the handle until the monitor says 20 calories.

Intermediates

After the buy in Intermediate Athletes will begin their wall walks. Wall walks begin with the Athlete face down, feet flat against the wall, palms flat on floor (like a push up), and the entire front of body and nose touching the ground. As the Athlete pushes up they will kick up onto the wall and begin walking their hands toward the wall as their feet walk up the wall. The Athlete must touch their nose to the wall. After touching the nose the Athlete will walk their hands away from the wall with both hands being at least 24 inches away from the wall before the feet drop to the floor. A tape will be placed at 24 inches away from the wall for a clear mark to cross. Athletes will perform 3 repetitions before moving on.

After Intermediate Athletes have completed 3 repetitions of wall walks they will begin pull ups. Athletes may perform strict, kipping or butterfly pull ups. Hands may be either both palms facing away or in switch-grip position (one palm facing away and one palm facing toward) but hands may not be with both palms facing toward (chin up position). Pull ups begin with the Athlete in full arm extension and feet not touching any support. The chin must go above the bar before descending to full arm extension. If the chin doesn’t go above the bar, or the feet touch any support, or the arms aren’t fully extended in the down position the Athlete will be called for no rep. Athletes will per

Metcon (Calories)

Part 2

8:00-9:00

Max calories in 1 minute row

Part 2 – All Athletes

In minutes 6:00-8:00 Athletes will rest. This won’t allow for total recovery but enough so Athletes can get set up on the rower again and be ready and able, beginning at minute 8:00 to go all out rowing for 1 minute. On “Go” from the head judge Athletes will then grab the handle and begin rowing. The Athlete may not have their hands on the handle prior to “Go.” If an Athlete touches the handle prior to “Go” from the head judge they will be told to stop and restart. The Athlete must row for 1 minute and they must not let go of the handle until the head judge calls time.

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