www.monctonchrysler.com

 

 

Elite:

Moncton Chrysler Jeep Dodge WOD 1

With an 8 Minute Time Cap

20 Thrusters (120/85)

30 Burpee Box Jump Overs (30/24)

40 Chest to Bar Pull-ups

30 Burpee Box Jump Overs (30/24)

20 Thrusters (120/85)

 

 

Competitive/Masters:

Moncton Chrysler Jeep Dodge WOD 1

With an 8 Minute Time Cap

20 Thrusters (100/70)

30 Burpee Box Jump Overs (24/20)

40 Pull-ups

30 Burpee Box Jump Overs (24/20)

20 Thrusters (100/70)

 

 

Notes:

Time is recorded at the last repetition of the Thrusters.
Athletes must tag at every transition between partners.
For each rep not completed, one second will be added to the the 8 minute time cap.

 

 

Standards:

Thrusters

  • Each repetition must begin with a full depth front squat with hip crease below parallel and finish at the top of the lift when the barbell is stacked directly over the athlete’s midline with knees, hips and arms fully extended overhead.
  • The Thruster must be one continuous motion from the bottom of the squat to overhead. It may not be broken into two distinct movements of front squat and push press.
  • The Thruster must not include any form of Jerk with a re-dip of the knees before achieving overhead lock-out.
  • A squat clean for the first repetition of Thruster will be permitted.

Burpee Box Jump Overs

  • The repetition begins with the athlete on the floor beside the box. The athlete’s chest and thighs must be touching the floor.
  • The athlete may be in any position relative to the box whether they are lateral, perpendicular or diagonal to the box beside them.
  • For the box jump portion of the movement, the athlete must jump with both feet leaving the floor at the same time.
  • There is no requirement for the athlete to stand tall on top of the box with full hip extension.
  • Both of the athlete’s feet must make contact with the the top of the box.
  • The repetition is complete when both of the athlete’s feet are on the floor on the other side of the box.
  • Step-downs will be permitted.
  • Step-ups will not permitted and will be a no rep.
  • Only the feet may come in contact with the box.  If a hands or other body part touches the box it is a no rep.
  • Jumping completely over the box without making contact of the feet on top is not permitted and will be a no rep.

Pull-ups

  • Pull-ups begin with the athlete hanging from the pull-up rig with arms fully extended and feet not touching the floor.
  • The Elite division will complete Chest to Bar Pull-ups with the chest making contact with the bar below the collar bones.
  • The Competitive/Masters division will do regular Pull-ups with the chin visibly above bar height.
  • For both versions of pull-ups athletes may use overhand, underhand or mixed grip but arms must reach full extension at the beginning of each rep.
CrossFit Journal: The Performance-Based Lifestyle Resource Shop Now Rogue Fitness