Feb 27, 2014

Friday 02.28.14


OPEN GAMES WOD 14.1 (aka 11.1)

Open (including Masters up to 54)
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (75/55)


Masters (55+)
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (65/45)


This workout begins with the Athlete holding their jump rope with the barbell loaded to the appropriate weight. After 30 double-unders are completed the athlete will move to the barbell to perform power snatches. For the power snatch to count, the barbell will move from the ground (or below the knee if the barbell is unloaded) to the overhead position with the knees, hips and shoulders extended in one line. After the 15 reps, they will move back to the jump rope and begin the next round.

Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the total number of reps completed.


Admin Notes:  First Open WOD session is Friday AM.  0545 athlete brief, show up early to get warmed up.  See the judge coordination post for other time slots.  Bring your own ropes if you have em, house ropes are in ROUGH shape.

Movement Standards:  Review here and watch the standards video before heading to the Bubble!

Double Unders. This is the standard double-under in which the rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts.

Power Snatch (Ground to Overhead). This power snatch is a ground-to-overhead any way. The key point is the range of motion between the start and end points.
  • Setup Position (with load). The barbell begins on the ground. Touch-and-go is permitted. No bouncing.
  • Setup Position (with empty bar / small plates).  If you begin with an empty barbell, or a barbell that only has plates smaller than standard bumper plates, each repetition must begin with the barbell clearly below the knees.
  • Barbell Overhead Position. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body.
  •  

Supporting Materials.
Other Resources.  We will post links below on strategy, mobility, warmup, etc... here as we find them.   Some of the big names (Outlaw and others) should be releasing their analysis by late Friday.
  • Barbell Shrugged.  Focus on warmup/mob structure, and (again) pacing early & surging late. Hook grip and tape those thumbs!
  • Coaching Roundtable.  Tabata Times has a huge compilation of recommensations and vids.
  • MWOD Superteam Starrett, Paoli & Fu break it down.
  • Outlaw WaySolid tips from Rudy and team.

    10 comments:

    ROBERT KINNEY said...

    Let's get it on!

    ROBERT KINNEY said...

    Good Work this morning... Only 4 for more to go. Unless your old, then you got 8 more...

    Matt B. said...

    211 unofficially, trying to chase Noah. DU tripped me up starting in the third round, and couldn't get more than 5 at a time. Had there been a judge, I may have gotten no-rep'd 2-3 snatches in the beginning for not having picture-perfect lockout with bar over midline. Breaking up snatches 8-7 or 5-5-5 helped pace the effort.

    monroe said...

    Noted.

    EJ Gust said...

    Good workout.

    296 Rx'd

    Noah said...

    226 as an unofficial, unregistered athlete just doin' the WODs for fun. Had Matt B nexk and neck with me right til the end.

    Kurt Knoedler said...

    220 RX graded by Jared, wow Eric 296? Just more motivation to get better!

    Ross said...

    IMCF SD Det

    Worked put at CF Beo tonight, not as good as I had hoped only a 214; DU fell apart on me.

    Tip don't try to count in your head, when you get off from the judge it will mess you up..

    Allie Scott said...

    Score submitted to IMCF! Lets go team!

    I finished at 246. Not bad I hear.

    Many Thanks to the judges & community for being so free with your time and making this happen!

    Jared said...

    260 unregistered points. Puts me tied for about 3500th in the master 40-44 category. Maybe I have a chance and should sign up.