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Elite

JockBox WOD 2

With a 4 Minute Time Cap

4 Bar Muscle-ups

4 Cleans (225/155)

4 Bar Muscle-ups

6 Cleans

4 Bar Muscle-ups

8 Cleans

4 Bar Muscle-ups

10 Cleans

 

Competitive & Masters 40+

JockBox WOD 2

With a 4 Minute Time Cap

8 Pull-ups

4 Cleans (185/125)(115)

8 Pull-ups

6 Cleans

8 Pull-ups

8 Cleans

8 Pull-ups

10 Cleans

 

 

Notes:

Masters 40+ Women will use 115#. All other divisions as posted (225/155) and (185/125).

The posted weight remains the same for all Cleans throughout the WOD.

Athletes will be given one barbell loaded with the posted weight and one “Speal” pull-up bar.

Athletes must use the designated pull-up bar. Foot pegs may be used to assist in reaching the bar.

Athletes will share the required work as desired.

Time is recorded when both athletes have jumped onto a box at the end of their lane after the last repetition of Cleans.

Athletes must tag at every transition between partners.

For each rep not completed, one second will be added to the the 4 minute time cap.

 

Standards:

Bar Muscle-ups

The Bar Muscle-up begins with the athlete hanging from the pull-up bar with arms fully extended.

In completion of the rep, at no point may may the athlete’s toes rise higher than the plane of the pull-up bar.

In completion of the rep, at no point may the athlete’s hands leave the pull-up bar.

In completion of the rep, at no point may any part of the athlete’s arm(s) touch the pull-up bar.

The Bar Muscle-up is complete when the athlete is in a fully locked out support position above the bar with both elbows full extended.

 

Pull-ups

Pull-ups begin with the athlete hanging from the pull-up bar with arms fully extended and feet not touching the floor.

The Pull-up rep is complete when the chin is visibly above pull-up bar..

Athletes may use overhand, underhand or mixed grip but arms must reach full extension at the beginning of each rep.

 

Clean

Any type of Clean may be used. Squat Cleans or Power Cleans are permitted.

The repetition begins with the barbell on the floor.

The athlete must bring the barbell from the floor to shoulder in one continuous motion. Any pause at the hip or change in direction of the barbell during the pull will be a no rep.

At completion of the repetition, the athlete must stand tall with knees, hips and shoulders in a visible straight line. Both feet must be in line and under the athlete’s body. The bar will be received in the front rack position with both elbows visibly ahead of the barbell at completion of the rep.

 

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