CrossFit I35 WOD 6/19/15

GRANITE GAMES QUALIFIER WORKOUT 15.1

10 Minute AMRAP
5 Hang Squat Cleans (155/105)
7 Bar Facing Burpees

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 SCORECARD

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MOVEMENT STANDARDS

Hang Squat Clean

This workout will begin with the bar on the ground.   At the call of GO, the athlete start with the Hang Squat Clean.

Each repetition must start from the Hang position, or any repetition taken from the floor, must achieve a deadlift lockout (hips and knees fully extended, shoulders behind the bar) before re-dipping to initiate the hang clean, from there the athlete must pass through a front squat, and finish with the barbell racked on the shoulders with elbows clearly in front of the bar and hips and knees fully extended.

A power clean, followed by a front squat will NOT BE PERMITTED. Taking the bar directly from the ground into a Squat Clean in one continuous motion will also result in a NO REP.

Bar Facing Burpee

Each Burpee must be performed perpendicular to and facing the barbell.  The athlete must jump over the barbell with a two foot take off.  The next rep will then begin on the landing side facing the barbell. The athletes head CANNOT be over the barbell and the chest and thighs MUST TOUCH THE GROUND at the bottom of the repetition.   Failure to meet the chest to the floor will result in a NO REP. One-footed jumping or stepping over is NOT PERMITTED. All athletes should review workout standards for movement or load variations across divisions. Your score for this workout will be the total number of repetitions completed in the 10 minute cap.

ADDITIONAL NOTES

These workouts begin from the standing position with the barbell on the floor, loaded to the appropriate weight and the athlete standing tall.

Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your score as the total number of reps at the end of the 10 minutes. See the Scorecard for assistance in calculating the rep total.

Hang Clean – any repetition taken from the floor, must achieve a deadlift lockout (hips and knees fully extended, shoulders behind the bar) before re-dipping to initiate the hang clean.

Please be sure to watch the entire workout instruction video (above) for full details.

EQUIPMENT

To complete this workout you will need:

• One barbell
• Collars
• Plates

VIDEO SUBMISSION STANDARDS

Prior to starting, film the plates and barbell that are used so that the loads can be clearly seen. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch will need to be in the frame, or a clock throughout the entire workout. Shoot the video from the side so that it is clear that the barbell is locked out overhead on each rep.

Note: Be sure you have enough battery life, memory and time to upload your video. You may need to increase your limit on YouTube to allow a longer video.

Individual

(Pro/AsRx Men, Pro/AsRx Women)

10 Minute AMRAP
5 Hang Squat Cleans (155/105)
7 Bar Facing Burpees

Men use 155lbs
Women use 105lbs

Masters 40-44

(Masters Men 40-44,  Masters Women 40-44)

10 Minute AMRAP
5 Hang Squat Cleans (155/105)
7 Bar Facing Burpees

Men use 155lbs
Women use 105lbs

Masters 45-49

(Masters Men 45-49,  Masters Women 45-49)

10 Minute AMRAP
5 Hang Squat Cleans (135/95)
7 Bar Facing Burpees

Men use 135lbs
Women use 95lbs

Masters 50+

(Masters Men 50+,  Masters Women 50+)

10 Minute AMRAP
5 Hang Squat Cleans (115/75)
7 Bar Facing Burpees

Men use 115lbs
Women use 75lbs

Scaled

(Scaled Men,  Scaled Women)

10 Minute AMRAP
5 Hang Squat Cleans (115/75)
7 Bar Facing Burpees

Men use 115lbs
Women use 75lbs