Spring Fling Workouts released

The workouts for this Saturday's Spring Fling have been released and I think the CrossFit Regina crew have done a good job coming up with a good mix of events. 

Here's what I'll be doing this Saturday:

WOD1) “JETHRO”


Barbell Complex x2, at CFR

Part 1) 5 min to max Snatch + Overhead Squat

1 min rest

Part 2) 5 min to Max Bear single

Score 1 = total pounds of best of each

Standards:
 Start with an empty bar, athlete does all weight changes themselves, as many attempts as you wish during the 5 minutes, weights may decrease if you miss.


Part 1) Snatch may be power, squat, split, press outs allowed. However you snatch, you must still complete one OHS after. For example, if you squat snatch the weight, you must still add an OHS.


Part 2) One rep of “The Bear” is Power Clean + Front Squat + Push Press from front + Back Squat + Push Press from behind the neck. All standard Bear rules apply.


WOD2) Classic Track & Field

2 Track & Field events, at Usher Track.  I went to Usher Collegiate, but it wasn't the site of any athletic triumphs for me.  I can't see that changing on Saturday. 

Part 1) Max Shot Put – 2 attempts

1 min rest

Part 2) 800m Run

Score 2 = best meter distance for shot put

Score 3 = time for 800m Run




StandardsPart 1) Standard Shot Put weights: Div 1 & 2 men = 16lb, Div 3 men = 12lb, All women = 8.8lb
Part 2) 2 laps around track for time



WOD3) “LIVE WITH ROYCE”
At Usher Track

3 rounds for time of:

400m Run with Sandbag

15/10 Pull-ups

12 min time limit

Score 4 = total time (plus one second for every rep not completed, in this case every 100m = one rep)

Standards:
Div 1 men = 65lb sandbag
Div 1 men & women = COVP (chin over vertical plane = chin over bar), 15 reps


WOD4) Classic CrossFit

Back at CFR

1 min at each station:
Wall Ball
Box Jumps
KB Swings – heavy
Double-Unders
Speed Burpees

One point for every rep completed

Score 5 = Total reps completed

Standards:
Wall Ball – Full squat at bottom, ball must hit wall at required line or above.
Div 1 men 20lb ball to 10′ line, Div 1 women 14lb ball to 10′ line

Box Jump – both feet on box with feet horizontal to ground (ie heels can’t hang over), fully extend hips at top, must jump up, may jump or step down.
Div 1 men & women 24″ box

Kettlebell Swings – CrossFit style overhead (bottom of bell faces ceiling, judge must see ear from side)
Div 1 men 70lb, Div 1 women 55lb

Double-Unders – rope must pass under feet twice with one jump, you may use your own rope

Burpees – Speed burpees, chest touches floor, jump up with full hip extension and “punch ceiling” with straight arms, judge must see ear from side, feet must jump back and forth.


Athletes ranked according to placing, 1st place = 1 point, 2nd place = 2 points, etc. 5 total scores. Athlete with lowest # of points at the end of the day is the winner.