My Warm-up



Friday, October 25, 2013

Battle Over Redlands WODs

WOD 1: “7-11”

Complete as many rounds as possible in 11 minutes of the following:
7 Deadlifts
7 Front Squats
7 Shoulder to Overheads
Every rep counts, with credit being given for partially completed rounds.
11 minute time cap.
Masters 50+: 75/53
Scaled and Masters 40-49: 95/63
Rx’d: 115/83

Deadlift: Begins with the barbell on the floor. From the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar.
Front Squat: At the bottom, the hip crease must drop below the top of the knee. At the top, the bar must remain on the shoulders with the elbows clearly in front of the bar, hips and knees fully extended.
Shoulder to Overhead: The barbell must move from the shoulders to the overhead lockout position finishing with the knees, hips and arms extended in one line.

WOD 2: “1500m Blind Row”

Monitor is reversed, pre-set for 1500m, and facing away from the athlete and spectators. The athlete may adjust the damper and foot settings to their choice prior to their row. Judges will communicate only by raising flags at 500m, 1000m and 1250m. Score is time to complete 1500m.
8 minute time cap.

WOD 3: “The Snatch Ladder”

1-rep Snatch every 30 seconds with progressively heavier barbells
Snatch: The athlete must clearly show control of the barbell overhead with arms, hips and knees fully extended in one line. Pressing out the arms at the top to complete the movement is allowed as long as the barbell does not touch the shoulders or head. This can be a muscle snatch, a power snatch, a squat snatch or a split snatch.
The athlete will work their way through 15 stations with progressively heavier barbells. Beginning at the first station, the athlete will have 25 seconds to perform one snatch followed by a 5-second “reset” time. The athlete will remain at that station until the call of “3-2-1… Rotate”, at which point they will move on to the next station. If the athlete does not successfully snatch the barbell within the 25 seconds, they do not advance to the next platform.
If the athlete misses their lift, they have two choices. They may attempt the lift again in the remaining time, or rep out deadlifts for partial points. The deadlifts will be used to break ties for athletes who failed at the same weight. The athlete must attempt a snatch before attempting any deadlifts, with the bar passing (at least) above the knees to count as an attempt. Athletes will be scored by the weight of their heaviest successful snatch, plus 0.1 points for each deadlift. 
Ex.: Athlete completes 95# snatch, advancing to the 105# bar. He or she fails at the 105# snatch and completes 5 deadlifts before time runs out. Score is 95+ 0.1*5 = 95.5
Women 50+: 33, 38, 43, 48, 53, 58, 63, 68, 73, 78, 83, 88, 93, 98, 103
Scaled/40’s Women: 33, 43, 53, 63, 73, 83, 88, 93, 98, 103, 108, 113, 118, 123, 128
Rx’d Women: 53, 63, 73, 83, 93, 103, 113, 118, 123, 128, 133, 138, 143, 148, 158
Men 50+: 65, 75, 85, 95, 105, 115, 125, 135, 145, 155, 165, 170, 175, 180, 185
Scaled/40’s Men: 85, 95, 105, 115, 125, 135, 145, 155, 165, 175, 185, 195, 205, 215, 225
Rx’d Men: 115, 125, 135, 145, 155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255


The following cuts will be made after the third event. The top ranked athletes may move on to Day Two.
Masters 50+ Women: 5 down to 4

Masters 50+ Men: 10 down to 8

Masters 40-49 Women: 15 down to 12
Masters 40-49 Men: 15 down to 12

Scaled Women: 30 down to 24
Scaled Men: 60 down to 48
Rx’d Women: 15 down to 12

Rx’d Men: 45 down to 36

WOD 4: “Rogue at the Redlands”

Three rounds of:
30 Double-Unders
25 Kettlebell Swings
20 Overhead Lunges (stationary, with bumper plate)
15 Toes to Bar (or Leg raises)
Then, with the remaining time, perform as many Muscle-ups (Rx’d) as possible.
Rx’d: Muscle-Ups
Scaled/Masters 40-49: Bar Dips
Masters 50+: Pullups
12 minute time cap.
Rx’d Men: 55# KB, 45# Bumper T2B, Max Muscle-Ups
Rx’d Women: 35# KB, 35# Bumper, T2B, Max Muscle-Ups
Scaled/40’s Men: 44# KB, 35# Bumper, T2B, Max Dips
Scaled/40‘s Women: 35# KB, 25# Bumper, T2B, Max Dips
Men 50+: 35# KB, 25# Bumper, Leg Raises, Max Pull-ups
Women 50+: 25# KB, 15# Bumper, Leg Raises, Max Pull-ups
Double-unders: Standard double-under in which the rope passes (forward) under the feet twice for each jump. Successful jumps will be counted, attempts will not.
Kettlebell swing: At the top of the swing, the kettlebell must be inverted (bell over the handle), centered over the feet with the hips and knees fully extended, arms straight. At the bottom, the wrists must touch the thighs and the bell must pass behind the heels.
Overhead Lunges: This movement starts with the bumper supported in the overhead position. At the bottom of each lunge, the trailing knee must make contact with the ground. The athlete will then spring back to a standing position with the hips and knees fully extended. If the knee does not touch the ground, or if the next step is initiated (or the weight is dropped) before fully standing up, a no-rep will be called and need to be done over again to count.
Toes-to-bar (and Leg Raises): On each rep, the athlete will go from a full hang to having the toes touch the pull-up bar. Both feet must contact the bar at the same time, inside the hands. The arms and hips must be fully extended at the bottom, and the feet must swing back behind the bar on each rep. Leg raises for the Masters 50+ follow the same rules, but the heels must be raised higher that the hip crease to count as a rep. They will not have to touch the bar with their feet.
Muscle-up: At the beginning of each heat, the bottom of the rings will be set at full extension of each individual athletes fingertips. At the bottom of the movement, the arms must be at extension with the feet off the ground. The athlete must then pass from a hang below the rings to support above. At the top, the elbows must fully lock out showing control above the rings. Heels may not raise above the height of the rings.
Bar Dips: Athlete will jump to support with arms locked out above the bars. Athlete will then lower themselves to a full dip then press back to a lockout. Top of shoulder must dip below the top of the elbow to count.
Pull-up: Standard pull-up. At the bottom, the arms must be fully extended. At the top, the chin must break the horizontal plane of the bar. Any style of pull-up is permitted, as long as all the requirements are met.

WOD 5: “Amrap Kalsu”

Complete as many reps as possible in 12 minutes:
Max rep Thrusters
Every minute, on the minute, perform 5 Burpees (rx’d)
Score will be number of Thrusters completed
Masters 50+: 3 burpees, 63#
Scaled/Masters 40-49: 4 burpees, 83#
Rx’d: 5 burpees, 93#
Masters 50+: 3 burpees, 95#
Scaled/Masters 40-49: 4 burpees, 115#
Rx’d: 5 burpees, 135#
Thruster: This is a standard barbell thruster in which the barbell moves from the bottom of a squat with the barbell in the front rack position to full lockout overhead. The hip crease must pass below the knees. A squat clean into the thruster is allowed if the bar is on the ground. At the top, the barbell must be over the center of the body with the hips, knees and arms fully extended.
The bottom of the burpee has the athlete face down with the chest and thighs touching the ground. There is no requirement for how they stand up. The athlete must then jump off the ground with the hips and knees fully open, arms overhead, into a “clap” before returning to the floor.

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