EXPLODE COMBINE SATURDAY WORKOUTS
*9:00am- Athlete Check In
*9:00am- Judges Meeting
*9:30am- Athlete Orientation and Standards review
*10:00am- FIRST HEAT!!
10:00am WOD 1: "K.I.S.S"
21 Plate Burpees
15 Plate Burpees
9 Plate Burpees
1 Plate Burpee
For Time (Time Cap 10:00min)
Description- Athletes will begin at 100m mark. At "GO" Athletes will begin their Plate Burpees. In the down position of the burpee the plate must be in front of the athletes head. At the top position of the burpee the athlete's feet must make contact with the plate at the same time.
11:00am WOD 2: "AIR RAID"
7 Rounds of:
1min 30sec AMRAP of:
10 KB Swings
10 Wall Balls
For Total Reps
Description- Athletes will progress through a ladder of progressively heavier KB's and progressively heavier WB's after each round. Each KB Swing must visibly pass between the athletes legs and end up in the overhead position with arms extended and legs locked. Bottom of the KB does not have to be facing the ceiling. Each Wall Ball must start with a squat and finish with the athlete making contact with the required target. Nothing unusual from typical standards your trainers stress on a regular basis. If an athlete cannot perform the KB Swings Safely or to the requirements of the set standards, those poor reps will not count and the athlete will not be able to attempt KB swing in the following round and the score will be the amount of reps the athlete has completed up until that point. Safety First!
TOP 20 MEN, TOP 20 WOMEN
1:30pm WOD 3: "THE MAD LADDER"
(Station 1) 400m Run- remainder of 2min:
1 Clean n Jerk…165/65 pounds
(Station 2) 20 Burpee Over Bars- remainder of 2min:
1 Clean n Jerk…175/75 pounds
(Station 3) 40 Butterfly Sit Ups- remainder of 2min:
1 Clean n Jerk…185/85 pounds
(Station 4) 50 Air Squats- remainder of 2min:
1 Clean n Jerk…195/95 pounds
(Station 5) 50 Double Unders- remainder of 2min:
1 Clean n Jerk…205/105 pounds
(Station 6) 2 Rope Climbs- remainder of 2min:
1 Clean n Jerk…215/115 pounds
(Station 7) 6 Wall Walks- remainder of 2min:
1 Clean n Jerk…225/125 pounds
(Station 8) 30 Pull Ups- remainder of 2min:
1 Clean n Jerk…235/135 pounds
(Station 9) 20 Cal Row- remainder of 2min:
1 Clean n Jerk…245/145 pounds
(Station 10) 30 Cal Airdyne Bike- remainder of 2min:
1 Clean n Jerk…255/155 pounds
For Total Weight
Description- Athletes will begin with a 400m Run. When they return from the run they will have the remainder of 2min to successfully Clean n Jerk 165/65 pounds. After the 2min expires and the lift was successful the athlete has 10sec to transition to the next station. Each station will have a new "buy in" task before an attempt is made to complete the lift. A Lift is deemed "successful" if the bar is moved from the ground, stops at the shoulders and is successfully locked out overhead in full control with both feet underneath the athletes body, together with legs locked out.
WOD is scored by the amount of weight successfully lifted plus any additional reps completed at that stations particular exercise after the given reps and an attempt at the weight adding to the weight of the previous sucessful lift if the attempt is failed or adding to a successful lift if the athlete chooses to.
TOP 15 MEN, TOP 15 WOMEN
3:50pm WOD 4: "THE RISEN"
Squat Snatch…115/65 pounds
(1 Rope Climb after every set)
For Time (Time Cap 12min)
Description- Athletes will start with the Squat Snatch and complete 10 reps. Barbell must originate on the ground and be passed through a squat to the standing position with full control of the barbell for each rep to count. After each set of 10…9…8…ect, the athlete will do one Rope Climb. At the end of the workout any incomplete reps will be counted onto the time cap as additional seconds and that will represent the athlete's score.
TOP 12 MEN, TOP 12 WOMEN
SUNDAY'S WORKOUTS WILL BE ANNOUNCED SATURDAY AFTER THE WOD'S
*BRING AMPLE FOOD AND WATER
*BRING A CHAIR, TENT OR ANYTHING ELSE FOR YOUR COMFORT.
*THERE WILL BE MINIMUM SPACE IN THE GYM FOR YOUR ITEMS.
*NOTES- I'm asking for everyone's patience and help in organizing and making sure this competition goes smooth. A number of you will be asked to help set up workouts and judge fellow Explodians and competitors. All times are tentative and are subject to change.
The first objective of this competition is to bring all of us together, have fun and enjoy some friendly competition with all the people that make CrossFit Explode the best place to obtain the highest level of personal fitness we as individuals are capable of. We do this through motivation and support of one and other.
The secondary objective is to name the TOP 8 men and TOP 8 women to begin their journey to the 2013 CrossFit Games. I want everyone at Explode to be a part of this process as much as possible, every step of the way. Without the support of everyone, none of us will be able to accomplish half of what is possible.
"We cannot seek acheivement for ourselves and forget about progress and prosperity for our community… our ambitions must be broad enough to enclude the aspirations and needs of others, for their sake and for our own." -Cesar Chavez