The Southwest Championship

Final Workout : Secret

"BLUE RIBBON" FOR VAL

INDIVIDUALS:

6 ROUNDS FOR TIME:

4/3 RING MUSCLE UPS

6 BAR FACING BURPEES

*7 MIN TIME CAP

*ATHLETES WILL ADVANCE THEIR BAR DOWN THE LANE EACH ROUND, AND TIME WILL BE RECORDED WHEN ATHLETE PASSES FINISH LINE

TEAMS:

3 ROUNDS FOR TIME:

8/6 RING MUSCLE UPS

12 SYNCHRO WORM OVER BURPEES

*7 MIN TIME CAP

** ONE ATHLETE WILL COMPLETE ONE SINGLE ROUND OF MUSCLE UPS EACH FOR MINIMUM WORK REQUIREMENT. THE OTHER TWO ATHLETES MUST BE HOLDING THE  WORM ABOVE HEAD, WHILE ATHLETE THE OTHER ATHLETE IS WORKING ON MUSCLE UPS

*** YOUR TIME IS RECORDED WHEN ALL WORK IS DONE AND WORM IS IN DESIGNATED AREA AND ALL TEAMMATES ARE ACROSS THE FINISH LINE.

WORKOUT SPECS/DIVISION BREAKDOWN
The Blue Ribbon is a symbol of the fight, and awareness against colon cancer. Valerie Clawson battled an aggressive illness for 8 long months. Her smile and desire to serve others, is why she is represented in this workout. Her husband Jason, and 2 boys Cooper and Boston will always remember the days they had with their wife and mother.  The Clawson Family are the recipients of the "Strength in Numbers" grant, to help them continue the wonderful lives Valerie help build. Thank you all for your donations, and don't forget that we are warriors against chronic illness.

*According to cancer.net, This year it is estimated that 145,600 adults in the United States will be diagnosed with Colon Cancer. 

WOD FLOW EXPLANATION: INDIVIDUALS

At the sound of the buzzer, athletes will advance to Ring/Bar and complete 4 muscle ups if your are male, and 3 muscle ups if you are female. Then you will proceed to the barbell in your designated lane, and do 6 bar - facing burpees. You will then advance your bar down the lane that says round 2, and head back to your assigned rings/bar. You will proceed in this fashion for 6 total rounds, with the bar in the Round 6 area etched on your lane, and you are officially done, when at least half of your body is onto the FINISH platform.

We are following the latest Reebok CrossFit Games Standards for Bar Facing Burpees, if there are some additional clarifications, you may ask us in an email, or on WOD Brief FRIDAY AUG. 30 in the morning.

So for Training, make sure you have looked up current standards outlined, either in the 2019 OPEN, or as early as 2018 Reebok CrossFit Games Season. Rule of Thumb, the most recent rule will always win.

Elite/Rx/Masters/16-18 year old INDIVIDUALS:

**ELITES ARE TO DO THE WORKOUT AS WRITTEN

*** RX/MASTERS/16-18 you have a "Card " to play. You can choose to do 6/5 Bar Muscle Ups, or 12 chest to bar pull ups each round, if you are unable to do RING/Bar Muscle Up options. You must tell your judge and stick with that option throughout the entirety of the workout.

****You are not penalized for choosing Bar MU or C2B, however if your score tied with others in your division that did Ring MU's then they will get the tie breaker above you.

***** Every Ring MU/rep not completed is 1 sec. added to your time, BarMU= 2 sec. Chest to bar =2

Scaled/Novice/14-15 year old INDIVIDUALS:

workout is written as:

6 rounds for time

8 Pull Ups

8 Bar-Facing-Burpees

*12 min cap

** You will also have an opportunity to choose the following scales without penalty, see rules in paragraph above for Elite, Rx...etc. 

*** 14 Jumping Pull-ups per round (See Open Standard 2019 for practice)

https://games.crossfit.com/workouts/open/2019/5?division=1&workout_type=scaled#movementStandards

WOD FLOW EXPLANATION: TEAMS

At the sound of the buzzer, 2 athletes will advance to worm, while one athlete advances to Rings/Bar. When the "worm" athletes have "The WORM" locked out overhead, then the Ring/Bar athlete can start his/her round of MU's. When Ring/Bar athlete finishes required amount of reps, he/she will then join worm athletes in the ROUND 1 Spot. The team as a whole will then do required amount of synchronized "WORM OVER Burpees". Then the team will deadlift the worm up together and march the worm into the "Round 2 " Area, before the second athlete can advance to the Ring/Bar. You and your team will repeat until 3 Full Rounds are completed or you reach the 12 min cap. If you finish under the cap in order to register your official time all of your teammates must cross the FINISH platform. 

We are following the latest Reebok CrossFit Games Standards for Bar Facing Burpees, if there are some additional clarifications, you may ask us in an email, or on WOD Brief FRIDAY AUG. 30 in the morning.

*My advice on how to practice the worm, if you don't have one is asking Professor GOOGLE. "DIY CROSSFIT WORM" is great search.

So for Training, make sure you have looked up current standards outlined, either in the 2019 OPEN, or as early as 2018 Reebok CrossFit Games Season. Rule of Thumb, the most recent rule will always win.

WORM OVER BURPEE EXAMPLE AND STANDARD: https://games.crossfit.com/workouts/regionals/2018/4?division=11#movementStandards

Elite/Rx/Masters TEAMS:

*Elites must complete as written

**RX/MASTERS you may opt for Bar MU or Chest-2-Bar Pull-ups w/o penalty. Bar MU's must do 12/9, Chest-2-Bar Must do 21/18

Scaled TEAMS:

workout is written as:

3 rounds for time

15 Pull Ups/ or 25 Jumping Pull Ups 

9 Synchro Worm Facing burpees

** Scaled teams need only HOLD the WORM in a Deadlift position 

WORM WEIGHT ACROSS THE BOARD IS #200

If you have any questions, you can email Chaco@eventstcm.org and we will try to respond as quickly as possible. or TEXT (801)692-7254 w/ your questions.

INDIVIDUALS:

start w/

200 M burden Run

then complete

4 Rounds of:

20 Single Arm KB Front Squats 53/35

10 Deadlifts 255/175

then finish with

200 M Burden Run

*11 Min Cap

WORKOUT SPECS/DIVISION BREAKDOWN
This one is for the TA TA's. "Breast Cancer" is a chronic disease in which breast tissue cells start growing abnormally and uncontrollably. It is considered the 2nd most common cancer in women after skin cancer. Although rare, there are cases of men having breast cancer as well.

The Pink Ribbon has been considered a international symbol of hope, and is repped in this workout. Considering it is the 2nd most common cancer in the U.S. we have chosen "Pink Ribbon" aka "Fight the Flight" as the name of our 2nd test of fitness for you all.  I'm sure there are many of you, who have either known someone, or lost someone from breast cancer. The TCM Foundation is seeking out 1,000 families/individuals that have been hit by this disease, and need resources so they can heal properly. Keep that in mind as you are crushing this workout today

WOD FLOW EXPLANATION: INDIVIDUALS

At the sound of the buzzer, athletes will advance to designated lane to start their run.  You will begin by running up a flight of stairs, that will lead you off the competition floor, and out of the UCCU Center. You'll Follow and encounter 2 Flights of stairs ( amount of steps and grade will be kept a secret ;)), and the course will lead you back in to the UCCU Center, and back to the competition floor approximating about 300M. You will then advance to your assigned lane, where you will complete 4 rounds of  20 Single Arm KB Front Squats and 10 Deadlifts on the Barbell, advancing your bar and KB each round to the designated zone. After which you will finish off, by heading out and finishing a 300M Flight Run. Your Time is officially logged when you cross the FINISH platform and having completed all the reps. 

Special Notes:

* There is a penalty for not following the course as it is designed

*If you reach the 11 min time cap, you will receive a 1 sec. penalty for every rep not finished. If you will not finish the run in time, There is a line marked in the UCCU center arena near by your designated zone, if you reach that marker and have the same rep count as someone, you'll earn yourself the tie breaker.

We are following the latest Reebok CrossFit Games Standards for Bar Facing Burpees, if there are some additional clarifications, you may ask us in an email, or on WOD Brief FRIDAY AUG. 30 in the morning.

So for Training, make sure you have looked up current standards outlined, either in the 2019 OPEN, or as early as 2018 Reebok CrossFit Games Season. Rule of Thumb, the most recent rule will always win.

Elite/Rx/Scale/Novice/ALL Masters/14-15yr /16-18 year old INDIVIDUALS:

**ELITES ARE TO DO THE WORKOUT AS WRITTEN

*** All Divisions ***

Same Rep Scheme as noted. Weight Differences will be as such:

Rx/ ALL Masters/16-18yr

KB- 53/35

Deadlift -225/155

Scaled/14-15yr

KB - 35/26 

DL- 165/115

INDIVIDUALS:

3 Attempts at Max Effort:

Clean and Jerk

* 3 x :20 Attempts at your heaviest Clean and Jerk w/ roughly :80 seconds of rest in between each effort.

WORKOUT SPECS/DIVISION BREAKDOWN
WOD FLOW EXPLANATION: INDIVIDUALS (ALL ATHLETES WILL PARTICIPATE)

You will be assigned a station in which you or your team will be using throughout the duration of this Workout. There are stations A, B, C, D, E. You only have to worry about your station, and when its your turn.

At the sound of the buzzer, athletes on station A will have :20 to Accomplish a complete Clean from the ground, and then Shoulder to Overhead. (Notice I used S-2-Oh and not jerk in this exp.). When the lifter reaches full extension with bar overhead, and feet are securely under the hips in the neutral position, then it is a good rep and that lift will count. When that :20 is finished, athletes at station B will now attempt their first lift, etc. until we reach the end of the :20 on station E. 

Directly following the first attempt of Station E, another :20 clock will start for station A in order to initiate station A, athlete's 2nd attempt. We will continue this pattern until all five stations of athletes have attempt 3 max lifts of The Clean and Jerk.

Your Score is your Heaviest successful lift of those 3 attempts.

Special Notes:

*If you lift the bar off the ground before the timer hits :20 then it will still be considered a good lift if you hit it. 

* You are able to change your weights while you are resting.

*Lifting Straps are Not Allowed

*You will have 400 lbs. available to you, unless you request for more

* If you the barbell touches your head at any point during the over head portion, its a NO REP

*If  you have more than two points of contact with the floor (i.e. Fall to your knees trying to catch the clean, or if knee hits the ground on the split jerk) That is considered a NO REP, for safety reasons.

*Once you lift a weight you are NOT ALLOWED to lower the weight, so be wise.

* Yes your bar will be Pre-Loaded to your first weight, that you will declare to your judge.

* All manner of cleans are welcome

*Grunting is allowed and oddly encouraged

***FOR REFERENCE SEE : The Reebok CrossFit Games 2015 "Clean and Jerk" Event.

https://games.crossfit.com/workouts/games/2015

Also See guidelines on equipment like belts, shoes, smelling salts and all that stuff from the CrossFit Games Rulebook because it will save you some heartache:

https://games.crossfit.com/rules/open

We are following the latest Reebok CrossFit Games Standards for our standards, if there are some additional clarifications, you may ask us in an email, or on WOD Brief FRIDAY AUG. 30 in the morning.

So for Training, make sure you have looked up current standards outlined, either in the 2019 OPEN, or as early as 2018 Reebok CrossFit Games Season. Rule of Thumb, the most recent rule will always win.

For Time:

Elite Division

75/60 Cal Bike

75 Wall Ball Shots #20/#14 and 10'/9'

75' Hand Over Hand Sled Pull

*13 min Cap

All Other Divisions *not competing on team this is your rep scheme below:

60/50 Cal Bike

60 Wall Ball Shots 

75' Hand over Hand Sled Pull

Worth 100 points

Division Standards:

Elite- Wall Ball #20/#14 to 10'/9', Sled weight: 205/135

Rx/16-18/ All masters - Wall Ball #20/#14 to 10/9' Sled weight: 185/105

Scaled/ 14-16 - Wall Ball 20/14#  Sled is 155/95

Eternal - Rep Scheme

10 min AMRAP

Elites/ RX / 16 - 18/ All Masters

40 Double Unders

20 Toes - 2 - Ring

40 Double Unders

2 Snatches (any)

Scaled/ 14 -16

40 DU or 80 Singles

40 Ring Knee Ups or 20 Toes to Ring

40 DU or 80 Singles

2 Snatches

Worth 100 Points

Division Standards:

Elite Snatch - 185/125

RX/ 16-18 / All Masters Snatch 155/105

Scale/ 14 -15 Snatch - 115/85