Team Series 2019 2

D12 CrossFit Team Series 2019

Workout 2

For Time:

42-30-18

Alternating Pull up

Alternating Dead Lift

 

Rx

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, with the athlete’s feet off the ground.

Overhand, underhand or mixed grip are all permitted.

The rep is credited when the chin breaks the Horizontal and Vertical plane of the bar (Double Standard).

Partner may only start their rep once rep has been completed.

 

Dead Lift

This is a traditional dead lift with the hands outside the knees.

Sumo dead lifts are not allowed.

Starting with the barbell on the floor, the athlete lifts the bar until the hips and knees reach full extension, and the head and shoulders are behind the bar.

The arms must be straight throughout. No bouncing.

Two separate barbells may be used for dead lifting during the workout.

The rep is credited at the top of the lift.

Partner may only start their rep once rep has been completed.

Ladies use 60kg Bar

Men use 90kg Bar

 

Scaled

Jumping Pull ups

For jumping pull-ups, the bar should be set up so it is at least 6 inches above the top of the athlete’s head when the athlete is standing tall.

At the bottom, the arms must be fully extended.

Overhand, underhand and mixed grips are all permitted.

The rep is credited when the chin breaks the Horizontal and Vertical plane of the bar (Double Standard).

Partner may only start their rep once rep has been completed.

 

Dead Lift

This is a traditional dead lift with the hands outside the knees.

Sumo dead lifts are not allowed.

Starting with the barbell on the floor, the athlete lifts the bar until the hips and knees reach full extension, and the head and shoulders are behind the bar.

The arms must be straight throughout. No bouncing.

Two separate barbells may be used for dead lifting during the workout.

The rep is credited at the top of the lift.

Partner may only start their rep once rep has been completed.

Ladies use 52.5kg Bar

Men use 80kg Bar

 

Do whichever version of the workout you feel is best appropriate for your team but you must record your workout and submit a link with your score.

Enter your score here including the link to your video.  Scoring closes at 18:00 on Sunday 22nd December.

https://forms.gle/v2cM66queRFLDZBPA

 

Video Submission Standards

Both athletes must be clearly visible in the video

A timer must be visible in the video – Wod Proof app is preferred

Shoot the video so all exercises can be seen clearly meeting the movement standards

Videos must be uncut and unedited to accurately display the performance