CMC In-House Comp 2024

FOR TIME
Time cap: 12 minutes
 
Rx: 43/30kg
Scaled: 35/25kg
 
Partner A:
30 cal row 
30 snatches
30 bar facing burpees 
 
Partner B:
3 rounds of
10 cal row
10 snatches
10 bar facing burpees 

At the call of "3-2-1-go", partner A will begin their portion of the workout and complete, in order, 30 cals on the rower, 30 snatches and 30 bar facing burpees.

Once completed, partner A can then tag partner B who will begin their portion of the workout. Partner B will then complete 3 rounds of 10 cal row, 10 snatches and 10 bar facing burpees.

The score is the time taken for both partners to complete their portions of the workout. If the workout is not completed, the score will be the total number of reps completed in the 12 minute cap.

Any form of snatch is permitted.

Bar facing burpees must be performed perpendicular to the bar and the athlete must jump over the bar ensuring both feet at off the floor at the same time whilst going over the bar.

WOD 2

MAX LIFT: FOR LOAD (total load = both partners lifts combined)
Time cap: 12 minutes
 
3 lifts each
50 seconds on, 10 seconds off per lane (4 lanes)
 
BUY IN:
-       25 DU (Rx)
-       20 DU or 25 SU (scaled)
 
Then,
Complex: 1 clean + 2 hang squat cleans + 1 front squat

50 seconds to complete the buy in and complex attempt; 10 seconds off.

3 lifts per athlete, to be done as waves across the lanes.

Score = total of the heaviest attempts successfully lifted by each athlete combined.

WOD 3

MAX REPS – 2 min work, 1 min rest for 4 rounds
 
Rx: 22.5/15kg
Scaled: 15/10kg
 
10 synchro dbl DB hang snatch
4 synchro wall walks (Rx) /2 synchro wall walks (scaled)
Remainder of time: max reps (one athlete, swap as needed)
o   R1: bar MU (Rx) /T2B or K2C (scaled)
o   R2: C2B (Rx) /pull ups (scaled)
o   R3: bar MU (Rx) /T2B or K2C (scaled)
o   R4: C2B (Rx) /pull ups (scaled)

At the call of "3-2-1-go", both athletes will pick up the dumbbells from the floor and deadlift them before beginning their synchro hang DB snatches. This must be one movements from the hang to overhead ie a hang clean and jerk is not permitted. Pairs must synchro at the top of the movement.

Once completed, pairs will then move to the wall to complete their synchro wall walks. Reps will start and end on the floor and pairs must synchro with their chest on the floor and at the top of the movement.

In the remaining time, one partner will complete as many reps as they can of their assigned movement, swapping with their partner by tagging in and out as often as needed to accumlate as many reps as possible of that movement.

The score is the total number of reps of the assigned movement accumulated across all 4 rounds.

WOD 4

AMRAP – 12 minutes
 
Rx: 22.5/15kg
Scaled: 15/10kg
 
‘You go, I go’ – Partner A does a full round then Partner B and so on
10/8 cal bike (Rx) or 8/6 cal bike (scaled)
8 dbl DB squat cleans
6 dbl DB walking lunges
4 box jump overs
 
-       Male partner starts this workout; all boxes will be set at mens height
-       After the box jump overs are completed, roll the box 1 rotation forward along your lane to mark each round you have completed (there will be numbers on the floor for you to align the box for each round.

At the call of "3-2-1-go", partner A will start the assault bike and complete the assigned number of cals before moving onto the dbl DB squat cleans. They will complete each movement in succession before rotating the box along the length of the gym, simultaneously adjusting the height of the box for their partner, and also carry the DBs back to the assault bike where the workout begins. They will tag their partner who will then start their round.

Score is the total number of rounds and reps completed in the time cap.

WOD 5

FOR TIME
To be completed at any time during the course of the morning between 8am and 12pm
 

In order

Partner A
Block run
 
Partner B
Block run
 
Partner A & B
Block run together
 
Score = time taken to complete all 3 block runs in succession ie all 3 block runs must be completed one after the other (no rest in between)