WOD 1

For Time - 15 Min Time Cap:

Male Partners

 45 Back Squats (165)

45 Front Squats (135)

45 Overhead Squats (95)

Then 

Female Partners

45 Back Squats (125)

45 Front Squats (95)

45 Overhead Squats (65)

Each team will have a designated square and all weights, bars and athletes must remain in that square for the duration of the workout.  Each team will one men’s empty bar, 2-45’s, 2-25’s, 2-15’s, 2-10’s and a pair of clamps.  At the start of 3, 2, 1 Go, athletes will load the bar to 165 for the male athletes.  Male athletes will then begin back squatting until reaching a total of 45 reps.  Male athletes may switch as many times as they like.  The other athletes not squatting may be used as a rack.   There is a 10 second penalty for every time the bar hits the ground.   After the males complete 45 back squats, the athletes will put 135 on the bar (remove the 15’s) and perform 45 front squats and 45 overhead squats at 95 (remove 45’s and add 25’s).  Once the male athletes complete all reps, the female athletes will complete the same at their appropriate weights.  After the final rep of OHS is done, time will stop.  One second will be added for each squat remaining if the time cap is reached.

Movement Requirements

Back Squat- This is your standard back squat.  Bar must be in the back rack position. Hip crease below parallel on the bottom and knees and hips extended up top.

Front Squat- This is your stand front squat.  Bar must be in the front rack position.  Bar maybe held however you like as long as it remains in the front rack position.  Hip crease below parallel on the bottom and knees and hips extended up top.

Overhead Squat- This is your standard overhead squat.  Bar must be overhead before squat starts.  Hip crease below parallel on the bottom and knees and hips extended up top.

 WOD 2

For Time – 11 Min Time Cap

100 Partner Deadlifts (M/F) (340)

300 Wall Balls (20/14)


 
Teams will complete 300 wall balls (working in M/F pairs) and 100 partner deadlifts (M/F).  One pair will begin on wall balls while the other pair will start on deadlifts.  The male side of the bar will be loaded with an extra 25 lbs. Pairs may switch movements at any time but must stay working with the same athlete.  M/F pairs may work on the wall balls at the same time. Males must collectively complete 150 WB’s and females must also collectively complete 150 WB’s. Each pair must complete a minimum of 10 reps of each movement.  If one movement is complete and there are remaining reps on the other, pairs may join their fellow athletes in completing the required work as long as they stay with their original partner. If the time cap is reached, one second will be added to the team’s time for each incomplete rep.


Movement Requirements
 
Deadlift – This is a traditional deadlift with the hands outside the knees. Starting at the floor, the barbell is lifted until the hips and knees reach full extension with the head and shoulders behind the bar. Arms must be straight throughout.   Both athletes must be extended at the top together.  No bouncing the weights off the ground.

Wall Ball –  Males will use a 20lb ball, throwing to a 10-ft line and females will use a 14lb ball, throwing to a 9-ft line.  The medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target. At CrossFit Salvo, the silver line on the wall is 9-ft and the green line is 10-ft. The center of the ball must hit the target at or above the specified target height. If the ball hits below or does not hit the wall, it is a “no rep.” If the medicine ball is dropped to the ground, it cannot be caught off the bounce to begin the next rep. The ball must settle on the ground before being picked up for the next rep.

 WOD 3

12 min AMRAP – 4 Station Max Reps (3 minutes @ each station)

Max Burpees
Max Ground to Overhead (95/65)
Max GHD Situps
Max BAR MU (c2b)


Each athlete will start on one of the stations.  At the count of 3,2,1 Go, athletes will begin his/her movement for 3 minutes.  After the 3 minutes, athletes will rotate.  This will happen 2 more times until all athletes have been through each station.  Score is total reps combined as a team.

Movement Requirements

Burpees – Each burpee must be performed perpendicular to and facing the plate. The athlete’s head cannot be over the plate. The chest and thighs touch the ground at the bottom.  The athlete must jump onto the plate from both feet and land on both feet coming to full extension on top of the plate. 

 
Ground to Overhead – The barbell begins on the ground. Touch-and-go is permitted, although bouncing of the weight is not allowed. The barbell may contact the shoulders, such that the lift is in two distinct phases, constituting a clean and jerk. A shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, hips & knees are fully extended, and the bar finishes directly over the body with the feet in line. If the jerk is missed but brought back to the front rack, the athlete may re-attempt the jerk without taking the barbell back to the floor. A snatch is also permitted as long as the barbell starts on the ground and hips, knees and arms are locked out overhead with feet under the body. Press outs are permitted. In neither the snatch or the clean and jerk is the barbell allowed to touch the top of the head before completing the movement.

GHD Situp – The athlete will start in the GHD machine.  (First generation Rogue GHD’s are a little tricky to move, but can be adjusted)  Athletes will then reach back and touch a wall ball underneath the machine with both hands and come to a full sit-up touching both hands to the top footpads. 

Bar MU:  For the bar muscle-up, you must begin with, or pass through, a hang below the bar with arms fully extended and the feet off the ground.   Feet must break the imaginary line of the cage (similar to toes to bar) Kipping the muscle-up is acceptable, but pullovers, rolls to support or glide kips are not permitted. The heels may not rise above the height of the bar during the kip. At the top, the elbows must be fully locked out while the athlete supports himself/herself above the bar with the shoulders over or in front of the bar. Athletes must pass through some portion of a dip to lockout over the bar. 

 Chest to Bar –If an athlete cannot perform a bar MU, the modification is a C2B.
4 Chest to Bar Pullups = 1 Bar MU.  This is a standard chest-to-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. The arms must be fully extended at the bottom.  At the top, the chest must clearly come into contact with the bar below the collarbone.

 
Floater