WODs 4.9.18 - 4.13.18 - Register for The 2018 J19 Team Championships

"Unity is strength. . . when there is teamwork and collaboration, wonderful things can be achieved." --Mattie Stepanek

"Individual commitment to a group effort--that is what makes a team work, a company work, a society work, a civilization work." --Vince Lombardi

The 2018 J19 Team Championship begins next week.  We hope that every member will participate in this special time. There will be two divisions. Male and Female.

Week 1 - 5 will be the individual qualifier. It does not matter if you are just getting started or been crossfitting for years! This event is for everyone. You will have time to make up workouts if you have travel or other issues come up. 

Week 6-10  - Teams will be formed based on rankings. 1st with last , 2nd with 2nd to last and so on in order to make teams as even as possible. 

Five team events will be released. You will need to coordinate with your teammate the times to complete the events. There will be a championship team from each location crowned. 

Final - All locations will come together for a final. The final will be a format where all participating athletes will play a part. This will be teamwork at it's finest!

Register now below.

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. 

Add To Cart

Monday

Warm Up - Line Drills, Banded Stretches, 2 x 10 Wall Balls

Back Squat

4 x 5 @ 70%

1 x 3 @75%

2 x 2 @ 80%

1 x 1 @ 90%

Then

Complete as many rounds as possible in 15 minutes of:
50-ft. handstand walk
100-ft. walking lunge

Scaling
This couplet pairs a difficult movement with an easier movement. The lunges will tax you metabolically while your arms and shoulders recover from the handstand walks. Pick a modification for the handstand walk that still requires you to get inverted and place weight on your hands.

Intermediate Option
Complete as many rounds as possible in 15 minutes of:
50-ft. handstand walk (10 attempts max, then move on)
100-ft. walking lunge

Beginner Option
Complete as many rounds as possible in 12 minutes of:
50-ft. bear crawl
50-ft. walking lunge

Tuesday

Warm Up - 2 rounds 10 Cal Row, 5 Burpees, 8 Cal Bike , 5 Power Clean and Jerk Bar

Conditioning
3 Rounds:
25 Calorie Row
21 Burpees
15/12 Calorie Assault Bike
12 Power Clean and Jerks (95/65) - DO NOT DROP BAR FROM OH
rest 3 minutes between

Intermediate

Conditioning

3 Rounds:
25 Calorie Row
21 Burpees
15/12 Calorie Assault Bike
12 Power Clean and Jerks (95/65) - DO NOT DROP BAR FROM OH
rest 3 minutes between

Beginner

Conditioning
3 Rounds:
15 Calorie Row
15 Burpees
10/7 Calorie Assault Bike
10 Power Clean and Jerks (65/35) - DO NOT DROP BAR FROM OH
rest 3 minutes between

Wednesday

Warm Up

2 Rounds - Run 400 , 10 Good Mornings, 30 Double Unders , 5 Bar Kips

1. Deadlift
Build to a Heavy Set of 5

2. Conditioning
AMRAP 12:
6 Strict T2B
9 Deadlifts (225/155)
30 Double Unders

3. Row Conditioning - Extra work outside of class.
1 x 1,000m Row
2 x 600m Row
4 x 200m Row
2 x 600m Row
1 x 1,000m Row
Equal Work/Rest

Intermediate

1. Deadlift
Build to a Heavy Set of 5

2. Conditioning
AMRAP 12:
6 K2E
9 Deadlifts (185/115)
30 Double Unders

3. Row Conditioning - Extra work outside of class.
1 x 1,000m Row
2 x 600m Row
4 x 200m Row
2 x 600m Row
1 x 1,000m Row
Equal Work/Rest

Beginner

1. Deadlift
Build to a Heavy Set of 5

2. Conditioning
AMRAP 12:
6 Sit Ups
9 Deadlifts (115/75)
30 Single Unders

3. Row Conditioning - Extra work outside of class.
1 x 1,000m Row
2 x 600m Row
4 x 200m Row
2 x 600m Row
1 x 1,000m Row
Equal Work/Rest

Thursday

Warm Up - Coaches Choice

Run 200

100 Second Plank

Run 200

50 Mountain Climbers

Run 200

40 Tire Hammers

Run 200

30 KB Swings

Run 200

20 Box Overs

Run 200

10 Strict Pull Ups

Run 200

Friday

Warm Up - Squat to bring sally up - Banded Stretches , Ys Ts and Ws 5s or 2.5s 10 each.

Back Squat 

3 x 5 @ 80 %

2. Clean
On the Minute x 16 (4 Rounds):
Minute 1 – 3 Power Cleans
Minute 2 – 2 Hang Squat Cleans
Minute 3 – 1 Squat Clean
Minute 4 – Rest

Then

2 Min ME Each Movement with no rest between 

Row, Bike, Burpee

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