Team Series 2019 7

D12 CrossFit Team Series 2019

Workout 7

Rx

With a 12 Minute Running Clock

Minute 0 – 2 Partner A Max Double Unders

Minute 2 – 4 Partner B Max Double Unders

Minute 4 – 6 Partner A Max Rope Climbs

Minute 6 – 8 Partner B Max Rope Climbs

Minute 8 – 12 Partner A&B Max Cals on the Ski Erg

Scaled

With an 11 Minute Running Clock

Minute 0 – 1:30 Partner A Max Single Unders

Minute 1:30 – 3 Partner B Max Single Unders

Minute 3 – 5 Partner A Max Rope Lowers

Minute 5 – 7 Partner B Max Rope Lowers

Minute 7 – 11 Partner A&B Max Cals on the Ski Erg

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.

Rope Climb

Each rep starts from the floor. The athlete may reach up or jump up to start the climb.

Both feet must touch the floor between reps.

Athletes may use their legs for assistance during the climb. At the top, one hand must touch at or above the 15-ft. target.

At the gym, the Blue hook at the top of the rope is the 15-ft. target.

Rope Lower

Each rep starts with the athlete standing tall with both hands holding the rope above shoulder height.

The Athlete will lower themselves, hand under hand, until their shoulders touch the floor.

The Athlete will raise themselves, hand over hand, until the shoulders are directly above the hips with the athlete standing tall.

The hips must remain fully extended throughout the full movement.

Ski Erg

The monitor must be zero’d before starting.

The Athletes may swap whenever they choose.

The score is the total calories at the 12/11 minute mark, no run over calories can be counted.

Scoring

Total Score for Workout 7 is

Partner A DU/SU + Partner B DU/SU + (Partner A Rope Climb/Lower)² + (Partner B Rope Climb/Lower)² + Total Ski Cals

Partner A Scores DU – 90, Rope Climb – 5

Partner B Scores DU – 120, Rope Climb – 8

Total Ski Erg – 88

The total team score is 90 + 120 + 25 + 64 + 88 = 387

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 13:00 on Sunday 26th January 2020.

https://forms.gle/xuEsKyvXY5BvRsju7

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