CFPYB Pairs Throwdown

WOD 1  - RX

In a 4:00 Window

30 synchro hang DB CJ 1 x 22.5/15

10 synchro burpee box jump 24"/20"

in remaining time:

Max calorie AAB

- Rest 1:00-

- x4 Rounds

WOD 1 - Intermediate

In a 4:00 Window

30 synchro hang DB CJ 1 x 15/12.5

10 synchro burpee box jump or step up 24"/20"

In remaining time:

Max calorie AAB

- Rest 1:00

- x4 Rounds

Assault Bike

Athletes can share the calories anyway they see fit. 1 athlete will be working at a time

Hang DB CJ

Athletes will pick the DB from the floor and start the movement by the DB passing through the legs, to the shoulder with 1 head of the DB making contact with the shoulder and finishing locked out overhead. The rep will count when both athletes are fully locked out overhead together

Burpee Box Jumps

Athletes must will start the rep by having the chest and thighs make contact with the floor and finishing the rep standing at full extension on top of the box. The rep will count when both athletes are standing at full extension of the knees & hips on top of the box at the same time. Both athletes must jump to the box, stepping up is not permitted for RX athletes

WOD 2 RX - In A 15:00 Window

Athletes will run 1 mile together (roped)

In the remaining time athlete are to climb the ladder of

3-6-9-12-15...

Clean & jerk 60/40

Pull ups

WOD 2 Intermediate - In A 15:00 Window

Athletes will run 1 mile together (roped)

In the remaining time athlete are to climb the ladder of

3-6-9-12-15...

Power clean 50/35

Front squat 

Workout Flow

At the call of 3,2,1.. Go! Both athletes will proceed to complete a 1 mile run whilst holding rope.

When both athletes return the team will work through the rep scheme ascending in 3's of clean and jerks & pull ups/front squats. Athletes can share the reps anyway they see fit.

Clean & Jerk

The bar will start on the ground and must pass through two phases before reaching a fully locked out position overhead. The athlete must show full control of the barbell for the rep to count. 

Power Clean

The bar will start on the floor and finish with the bar in the front rack with the knees and hips full extended and elbows in front of the bar (no matter how shite your front rack is). The athlete must show full control of the barbell for the rep to count. 

Pull Ups

Athlete will start hanging at full extension of the arms and finish the rep with the chin over the bar. The chin must clearly pass the line of the pull up rig for the rep to count

Front Squat

The bar will start on the floor and the rep will be completed when the athlete has brought the bar to the front rack, hips have passed below parallel and finished at full extenion of the ankles, knees, hips and has the bar under full control. Athlete must show a stop at the top of the rep for it to count.

WOD 3 RX - 4RFT

24/18 cal row & ski

50 wall balls 9/6 to 10ft/9ft target

**Athlete not working on wall balls will hold 2 DB's in the front rack position 2 x 22.5/15

WOD 3 Intermediate - 4RFT

20/15 cal row & ski

50 wall balls 7/5 to 10ft/9ft target

**Athlete not working on wall balls will hold 2 DB's in the suitcase carry position 2 x 22.5/15

Rounds 1&3

Athlete 1: Row

Athlete 2: Ski

Rounds 2&4

Athlete 1: Ski

Athlete 2: Row

Flow

At the call of 3,2,1... GO! Both athletes will proceed to their machine to complete 21/16 calories. Once cals are complete athlete 1 will complete wall balls once athlete 2 has 2 KB's in the front rack position. Any number of reps are permitted before change over but if the KB's are dropped from the front rack position any wall balls completed after this are not counted 

Ski & Row

Athletes will alternate each round of the row & ski

Wall Balls

The rep will start once the athlete's hip has passed the line of the knee (below parallel) and will finish when the ball makes contact with the target. 

KB Hold

The athlete will move both KB's to the front rack position. The KB's are allowed to sit in any position as long as full grip is maintained of the handles. This is for saftey, dont be the asshole that injnures someone because you think ya froning. Dropping the KB's from the shoulder to the floor/losing them behind will result in the last set of wall balls being void. For intermediate athletes the KB's are required to be held in the suitcase carry position. If KB's are lost from either position then any wall balls completed after this are void.