CLASH AT THE COVE WOD 1

CrossFit Cove Blog

“Dirty Dozens”

Men’s RX:

12 Thrusters at 115lbs

12 Burpees Over the Bar

12 Pull Ups

10 Minute AMRAP

Men’s Scaled:

12 Thrusters at 75lbs

12 Burpees Over the Bar

12 Jumping Pull Ups

10 Minute AMRAP

Female RX

12 Thrusters at 75lbs

12 Burpees Over the bar

12 Pull Ups

10 Minute AMRAP

Female Scaled:

12 Thrusters at 55lb

12 Burpees Over the Bar

12 Jumping Pull Ups

10 Minute AMRAP

As a team, perform the rep scheme as prescribed. Partners can divide the work between the two athletes however they wish, but 12 reps of each movement must be done in the above order.  The total score will be rounds plus reps in 10 minutes. Athletes must transition to each station TOGETHER.  For example, if athlete B finishes the 12th rep on the Thruster, athlete A cannot begin their pull-ups until athlete B is at the rig.

Thruster: This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. The bar starts on the ground. No racks allowed. The hip crease must pass below the knees on the squat portion of the Thruster. A full squat clean into the Thruster is allowed if the bar is coming from the ground.  The barbell must come to a full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body.

Pull-up:  Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met.  No mixed grip or reverse grip.  The hands must be in an overhand grip with palm facing away from the athlete which is the standard pull-up grip.  If an athlete performs a pull-up with a mixed grip or a reverse grip it will be considered a No Rep.  The arms must be fully extended at the bottom.  At the top of the pull-up the chin must break the horizontal plane of the bar.  If the chin does not clearly rise above the horizontal plane of the bar then it is a no rep.  If the elbows and shoulders do not reach full lock out at the bottom of movement it is a no rep.  

Jumping Pull-Ups: A standard height from which to jump will be set for each person.  Standing straight-up and arms full extended overhead, 3” from the base of the person’s wrist must fully clear the top of the pull-up bar.  When starting each jumping pull-up, bend the knees in order to squat down slightly and fully extend arms (arms must be at full extension at the bottom of the pull up).  Jump and pull the chin above the horizontal plane of the bar.

Burpees Over The Bar:  Athletes will begin this movement by moving downward until their entire body makes contact with the floor.  This means chest, abdomen, legs, etc. are in contact with the ground.  Head may not be over the top of the bar.  If the head is over the bar the rep is a no rep.  They must stand back up and start again.  They may then step up or  jump back up to standing.  Once in the standing position the RX athletes will then jump over the bar with 2 foot take off and land on the other side of the bar with a 2 foot landing. If an athlete jumps with one foot or skips over the bar it will be considered a No Rep.   Scaled athletes may step over.  Athletes may be lateral to or facing the bar while performing the burpee.  It is not required that hips reach full extension before jumping. If an athlete hits the bar on the way over it will still be considered a good repetition as long as both feet land on the opposite side of the bar from where they performed the burpee portion of the movement.  If an athlete ends up with one foot on one side and the other foot on the burpee side it will be considered a No Rep.  The rep is complete when two feet hit the ground after the jump (or step) over the bar.

Subhash, our new morning regular, is crushing it already!