CrossFit Salzburg

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CrossFit-Salzburg

13.09.2013 3D GYM MOD360

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“FRIDAY IS NORDIC SHOWDOWN”

GAMEDAY Warmup
Walk through S.O.P.
Individual Warmup

3-2-1-Chin over the Bar

NS 13.2 CFSBG

Death on the Minute :
6/5/ PullUps
3 Burpees OTB
3 Clean and Jerks 60/40 kg SCALE WEIGHT AS NEEDED

Score: Reps

COMPETITORS NORDIC SHOWDOWN

IMPORTANT: You may only drop weights in the COMPETITION CLASSES Friday 7am & 6:30pm, Saturday 10am.
Rudi, I expect you to Score really Bigtime on this.make sure you got 2 Guys Setting up the Bar for you. You got a Petty Good Chance Qualifying, so leave it all in the Gym!
Every Minute, On the Minute, for 6 minutes:
6/5/4 Pull-ups
3 Lateral burpees over bar
3 Clean and Jerk (60/42,5kg)

EMOM, 6 minutes:
6/5/4 Chin Over Vertical Plane Pull-ups
3 Lateral burpees over bar
2 Clean and Jerk (75/52,5kg)

EMOM, 6 minutes:
6/5/4 Chest to bar Pull-ups
3 Lateral burpees over bar
1 Clean and Jerk (90/62,5kg)

AMRAP 2 minutes: Clean and Jerk with 90/62,5kg.

You have to complete the prescribed work within each minute in order to move on.

(Score is total reps completed within time limits)

(Only individual men do 6 pull-ups.
Women and masters men do 5 pull-ups.
Masters women do 4 pull-ups.
Masters men use: 50, 65 and 80kg.
Masters women use 35, 45 and 55kg)

You are only allowed to use one barbell but You ARE Allowed to use an assistant to help with changing the weights between each 6 minute segment.

Description
You do not touch the bar until the start signal is given. When the clock starts, you begin by doing your pull-ups, then 3 lateral burpees over the bar ad then 3 clean & jerks. If you are done within the minute, you wait until the next minute begins.
Continue like this every minute.
When you have completed the last clean & jerk on the 6th round, the weights are changed. When the next minute starts you do Chin Breaking Vertical Plane Pull-ups, 3 lateral burpees and 2 Clean & jerk with the heavier weight.
Continue like this every minute.
When you have completed the last clean & jerk on the 12th round, the weights are changed. When the next minute starts you do Chest To Bar Pull-ups, 3 lateral burpees and 1 Clean & jerk with the heavier weight.
Continue like this every minute.
When you have completed the last clean & jerk on the 18th round, you wait until the minute has passed.

Then you have 2 minutes to do as many clean & jerks as possible with the weight you used on last round.
All this is dependent upon you completing the prescribed work within each minute.

We highly recommend that you use a timer that signals each new minute with a loud noise of some sort.
We also recommend that the judge positions him/herself so that the timer is behind the athlete in order to let him/her glance at the timer without losing sight of the athlete.

Upon video evaluation of this workout, if one single no-rep is identified, the score from that round minus the no rep, will be entered.
So do reps that leave no doubt and shoot video that clearly shows the movements.
A ”no-rep” is a bad rep that is counted as a good one.
A bad rep that is acknowledged and by athlete or judge and compensated for with a good rep is of course not a n-rep and will not be punished in any way.

Movement standards

Pull-ups:
The bottom position is where the arms are fully extended. The top position is where the chin is over the height of the bar, seen from the side. Any type of grip is allowed.
COVP P-U: Bottom position = fully extended arms. The top position is where the chin passes directly over the bar, or physically touching, the Top of the bar. That means breaking the vertical line of the bar, not the horizontal line. Any type of grip is allowed.
CTB P-U: Bottom position = fully extended arms. The top position is where the bar touches the chest, below the collar bones. Any type of grip is allowed.

Lateral Burpees: In the bottom position your chest is touching the ground (the chest is the sternum and above). In the next segment you jump over the bar sideways, with both feet leaving the ground at the same time and landing at the same time. The feet can not touch the bar in the jump. You are not required to have extended hips or knees or do a clap. But don’t jump over the bar like a little meat ball. Do it with some dignity.

Clean and jerk: Bottom position: both sides of the bar touches the ground. The bar can be taken in any manner from the ground to the overhead position, as long as it makes contact with the front of the shoulders before it continues overhead. In the top position you must have fully extended knees, hips and elbows, with your feet beside each other within shoulder width. The bar must be centered above the middle of your feet, seen from the side. You must also display balance and control. You can dump the weight but No bouncing is allowed!

Background and explanation
This workout should not give either big or small athletes an advantage. The aim of this workout is to challenge and test your ability to reload in intervals between somewhat strength and power demanding movements (with a small dose of annoying interference – burpees). It is also a test of your ability to handle increasing strength demands within those intervals.
This is attempted via the following recipe: movements/exercises that challenge strength and speed and is also somewhat dependent upon your technical skill. These are portioned so that you perform them in clear intervals that may not (after a while) be long enough to recover during. The workout also contains more demanding gymnastic strength movements and heavier loads within each interval segment.
If you get through that main challenge, it also challenges your ability to remain high technical skill and explosive power output in a fatigued state.
We hope that you are not only strong but also posses the ability to reload, over and over again to meet the increasing load.

SHOCKER OF THE WEEK, THANKS THOMAS W. FOR SHARING! Please keep Mailing Shockers if you find One Worth it!

QUOTE OF THE WEEK

We hope that you are not only strong but also posses the ability to reload, over and over again to meet the increasing load.

Nordic Showdown On 13.2

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