WOD's 4.16.18 - 4.20.18 - Event 1 Team Championship Qualifier Released

Don't miss out on the 2018 J19 Fitness Team Championship! The qualifiers start this week! There is still time to get in. This event will last a total of ten weeks with a final between all locations. If you are an advanced athlete, this is your opportunity to mentor and lead another athlete to better fitness. 

J19 Team Championship 2018 Registration
40.00

If you don't want a T-shirt use code - noshirt and the price will be reduced by $20. 

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Monday

Warm up

Accumulate 1 min plank , 400 Meter Run, banded stretches - ankles and hips, 10 Shoulder presses empty bar.

Back Squat

4 x 9 @ 70%

Then

21-15-9 reps for time of:
Overhead squats
Toes-to-bars

Men: 115 lb.
Women: 80 lb.

Scaling
This couplet is challenging but quick. Reduce the load and reps as needed while ensuring each set is challenging.

Intermediate Option
15-12-9 reps for time of:
Overhead squats
Toes-to-bars

Men: 95 lb.
Women: 65 lb.

Beginner Option
15-12-9 reps for time of:
Overhead squats
Sit-ups

Men: 45 lb.
Women: 35 lb.

Tuesday

Warm up - 1 Minute shadow boxing, double under practice, 10 good mornings, 10 Hollow Rocks, build up to deadlift weight. 

2018 J19 Fitness Team Championship Qualifier #1

2 Mins max reps deadlift 205/135 - rest 1 min then 2 mins max double unders. Score is total number of reps. Double under attempts count as a rep. Click here to enter score. Click here to see all scores.

Then 

Elizabeth

21-15-9 reps for time of:
Cleans
Ring dips

Men: 135 lb.
Women: 95 lb.

Scaling
Elizabeth is a classic benchmark that should be completed relatively quickly. It can be performed with either squat cleans or power cleans. Decide which technique you’ll use before you start, then stick with it. Go lighter on the cleans and modify the ring dips so you can complete the work in fewer than 10 minutes.

Intermediate Option
15-12-9 reps for time of:
Cleans
Ring dips

Men: 115 lb.
Women: 75 lb.

Beginner Option
15-12-9 reps for time of:
Cleans
Push-ups

Men: 75 lb.
Women: 55 lb.

Wednesday

Warm up - 2 Rounds - Row 200 meters, 8 Bar kips, 10 Hollow Rocks, 6 Wall Balls

For Time:  Split the class in half for the two workouts for equipment purposes.

70 Alternating 5 per side Dumbbell Hang C&J 50/35
50 Calorie Row
25 Burpee Pull-Ups

On the 20:00
For Time: 

60 Wallballs (20/14)
40 Calorie Assault Bike
20 Bar Muscle-Ups

Intermediate

70 Alternating 5 per side Dumbbell Hang C&J 40/25
50 Calorie Row
25 Burpee Pull-Ups or ring rows

On the 20:00
For Time: 

60 Wallballs (20/14)
40 Calorie Assault Bike
20 Bar Muscle-Ups , Strict Pull Ups, Ring Rows

Beginner

50 Alternating 5 per side Dumbbell Hang C&J 30/20
30 Calorie Row
25 Burpee

On the 20:00
For Time: 

40 Wallballs (14/10)
25 Calorie Assault Bike
20 Ring Rows

Thursday

Coach led empty barbell warm up.

1. Jerk
5 Sets of the Complex:
3 Front Squats + 2 Push Jerks + 1 Split Jerk

Then 

Back Squat 

5 x 7 @ 75%

Romwod

Friday 

Warm up - Coach stretch - HSW Practice or whatever your mod is for getting upside down. 

3 Rounds for time

400 Meter 1 arm farmer carry - 200 with 1 arm and 200 with other. 70/53

Accumulate 1 min in L sit

HSW 60'

Rest 2 mins

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