Team Series 2019 3

D12 CrossFit Team Series 2019

Workout 3

Rx

10 Rounds

Double Under x 50

Dumbbell Snatch x 20

 

Each athlete must complete a full round each before switching so that each athlete completes 5 full rounds

Males will use a 22.5kg Dumbbell, Females use 15kg.

 

Scaled

10 Rounds

Single Under x 75

Dumbbell Snatch x 20

 

Each athlete must complete a full round each before switching so that each athlete completes 5 full rounds

Males will use a 20kg Dumbbell, Females use 12.5kg.

 

 

Double Under

This is the standard double under in which the rope passes completely under the feet twice for each jump.

The rope must spin forward for the rep to count.

For scaled divisions, this is the standard single-under in which the rope passes completely under the feet once for each jump.

The rope must spin forward for the rep to count.

 

Dumbbell Snatch

The dumbbell snatch starts with the dumbbell on the ground and finishes with the dumbbell directly overhead.

At the bottom of the movement, BOTH heads of the dumbbell must touch the ground.

The dumbbell must be lifted overhead in one motion. Touch-and-go is permitted.

Bouncing the dumbbell is not allowed.

Athletes must alternate arms after each repetition and may not alternate until a successful rep is achieved.

The non-lifting hand and arm may not be in contact with the body during the repetition.

At the top, the arms, hips, and knees must be fully locked out with the dumbbell clearly over the middle of the athlete’s body when viewed from profile.

Once the athlete has reached lockout, the repetition will count.

The athlete may choose to do a split style snatch. However, both feet must return and be in line under the athlete’s body while the dumbbell is locked out overhead for the repetition to count.

 

 

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 29th December.

https://forms.gle/BtCyzXsqqqvZTYax5

 

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