2016 First Down & 1 Goal Workouts

Workout 1

Name: 3.2.1 Jerk


Description: 10 Minutes to Establish
1RM Clean and Jerk Complex

3 Power Cleans +
2 Front Squats +
1 Jerk

Standards:

Power Cleans - must be touch and go, full extension of the hips, elbows through.

Shoulder to Overhead - athletes may use any style (push press, jerk, split jerk) - full extension with control overhead.

Front Squats - must break below parallel.

*The weight on the bar may go up OR down.
*Clips must be on the bar.
*Athlete must declare the attempted weight to their judge.


Standards Video: There is no standards video posted

Workout 2

Name: What Goes Up Must Come Down


Description: Partner A
21 Deadlifts at 125#
21 Box Jumps or Step Overs 20in
21 Calorie Row

Partner B
15 Deadlifts at 155#
15 Box Jumps or Step Overs 20in
15 Calorie Row

Partner C
9 Deadlifts at 175#
9 Box Jumps or Step Overs 20in
9 Calorie Row

1 Teammate is designated to each round, 1 working at a time

Standards

Deadlifts - full extension of the hips AND shoulders.

Box Overs - May get over any way as long as both feet travel OVER the box (ex: step/jump/clear).

Calorie Row - Hands must remain ON the handle until final rep is shown on screen. Handle must be placed in the holding clip. Letting the handle fly will result in 4 burpees over the rower penalty.

*Athlete is responsible for changing the weight on the bar upon starting their set of Deadlifts. The first Bar (125#) will be pre-loaded.
*Resting athlete must be tagged in from the designated waiting area.
*Head judges will reset the rowers each round.


Standards Video: There is no standards video posted

Workout 3

Name: New Isabel, Who Dis?


Description: 10 Power Snatch 55#
30 Burpee Bar Hops
10 Power Snatch 65#
30 Burpee Bar Hops
10 Power Snatch 75#
30 Burpee Bar Hops

May break up in any way

Standards

Snatch - Bar must travel from the floor directly overhead (no C&J). Athlete must be fully extended overhead with hips open and knees locked out.

Burpee Over Bar - Athletes may travel over the bar any way (step, hop, skip)! No extension required.
*ENTIRE chest must make contact with the floor, not just the belly. We will be strict about this :)


Standards Video: There is no standards video posted

Workout 4

Name: Floater WOD


Description: Push the sled


Standards Video: There is no standards video posted

Workout 5

Name: Final WOD


Description: TBD


Standards Video: There is no standards video posted