This month we will revisit “classic” CrossFit programming with named WODs. This challenge was inspired by the brutal second event on day one of this year’s Mid-Atlantic Hopper Challenge. Except we will shorten the time domain and you will do the challenge as an individual. The challenge is: max reps in six minutes. The clock will not run continuously just like in the Nov. Challenge. One minute of “Karen”, two minutes of “Grace”, three minutes of “Fran”. Rx’s movements get 2 points per rep, scaled movements get one point per rep.
Rules:
This will be a judged challenge.
“Karen” is 150 wall balls #20m #14f for time. You will have one minute to get max reps of wall ball. Ball starts on the ground, it must be cleaned where the hip crease drops below the top of the kneecap and thrown in one fluid movement about the 10 ft. line. Not squatting below parallel on the wall ball is a NO REP! Scaling on this part of the challenge is hitting above the 8ft. line.
“Grace” is 30 clean and jerks #135m #95f (2 hands anyway overhead) for time. You will have two minutes to get max reps on clean/jerk. The barbell starts on the ground and may be cleaned, power cleaned, or deadlift + reverse barbell curled to the shoulders, then driven overhead via press, push press, push jerk, split jerk or the force with arms locked out and head through the window for a good rep (no snatching or power snatching these). The bar must touch the ground every rep at the start of the movement. Scaling for this will be #95m #65f.
“Fran” is 21-15-9 of thrusters #95m #65f and pullups. You will have three minutes to get max reps of this workout. The bar starts on the floor for the thruster and hip crease must again hit below top of the kneecap and be driven up in one fluid movement to a full lockout overhead with head through the window of the arms. Pullups must be at full extension at the bottom and chin above the bar at the top. Scaling for this will be pullup bands for the pullups.
Most points wins.
Nov. Challenge re-cap:
This challenge was DOMINATED by Terri, scoring a massive 60 total points. Top male score was Cesar with 43 total points. Brute strength as definitely a plus for this workout, but as Terri showed; determination and mental strength was more important that upper limit physical strength.
