3K team rowThere is a 15 minute time limit for this event.
Damper setting 4
One athlete working at a time
One rower per team
Event 2 - The GTOH
In a 10 minute window each team member must establish a 1 RM GTOH for a combined team total. There will be 1 bar and a set amount of weight per team.Movement Standards
Ground-to-Overhead
Bar moves from ground to full lockout position over head, when athlete is stationary and bar is under control judge will signal for a good lift.
Event 3 - The Met Con
For Time:
200m Firemans Carry
20 Deadlift 80/50kg
20 KB Swings 24/16kg
20 Thrusters 40/30kg
20 Burpee Lateral Jumps
200m Firemans Carry
The fireman carry can be split up anyway but there must always be 2 team members being carried. Once the first carry is complete each team member must go to a station but cannot start until all team members are at a station. Once the 20 reps are complete the athletes rotate in a clockwise direction. However the athletes cannot rotate until all team members have completed their 20 reps. Once all athletes have performed all 20 reps of all 4 movements they finish with a 200m firemans carry. There will be a 15 minute time limit on this event.
Movement Standards
Deadlift
Bar from the ground to legs and hips fully extended shoulders behind bar
KB Swings
KB must come between the legs at the bottom
KB overhead with arm locked out (show some ear)
Thruster
Bar passes through full front squat (hip crease below top of knee)
Bar locked out overhead (show ear)
Burpees
Burpees will start with the athlete standing upright. At the bottom, the chest and thighs must be on the ground. At the top the athlete will jump laterally over a small hurdle, while clapping the hands overhead (arms blocking ears). During the jump the torso must be vertical.
Event 4 - Floating WOD
This will be announced on the day teams can perform it at any time but must complete it by 2pm.After 4 events the top 3 teams will progress to the final. The final WOD will be announced just before it takes place.A video with movement standards will go up shortly along with some general information once youtube stops aborting the upload!
I like the sound of these WODs all three teams will do well. Now we know the events we can all work our weakness, I would be happy to help all the teams with whatever they need. Remember there is a WOD which is kept under wraps so any weakness u have must be addressed. Good luck guys
ReplyDeletemat u have not got long enough for my weakness's lol not as bad as i thought but as any wod in crossfit there will be pain. one last thought do i carry longsocks or do's he carry me?
ReplyDeletecant waith for the games now, but at the moment my body dont feel like my own.
ReplyDeleteI like the look of the MetCon but you might need to draw arrows on top of mine and Garys heads to remind us which way to go next. Failing that we'll have to resort to our usual tactic.....SOCKS WHERE TOO NEXT?
ReplyDeleteOh apart from that I forgot to mention...I'm quite excited....aren't you?
ReplyDeleteNot too bad....brickin it slightly less now!!! Just a bit of practice required....
ReplyDeleteGood news about the workouts is that all members of our teams can do all movements! Bad news about the workouts is that all members of all the other teams can do all movements! Should be a good fight....let's get ready to rumble!!!!!!!!!!!!!!!!!!!!!
ReplyDeleteFrom looking at the Velocity site it looks as though 'rope climbs' are a definate along with 'double unders'
ReplyDeleteThanks for the socks Max, I shall be trying them out on the weekend.
ReplyDeleteI was thinking the same SP, or it could be a bluff!!!
Nice take on things SP.....I like it! Keep an eye on the Bionic Woman with that hand of hers.
ReplyDeleteVelocity seem to be practising the row in teams of 4 so that everyone goes.
ReplyDelete