The Ship: Nightmare Before CrossFit

WOD 3 

After the completion of WOD 2 (12 Min Cap), athletes will receive a 1 min transition into WOD 3. 

6 minutes to establish: 

4 Rep Max Thruster 

Score: Total weight lifted (Male + Female) 

Flow: 

Each athlete must use their respective bars (Men 45#, Women 35#) to complete their lift. Athletes can take as many turns as they'd like in the 6 minute window. Athletes do not need to alternate but will receive a 0 if an athlete does not complete a full 4 reps. 

Movement Standards: 

The bar will start on the floor, athletes can choose to Squat Clean into their first rep or Power Clean and get set. Each Thruster must show a below parallel squat straight into a full lockout overhead. The rep is credited when the athlete is showing control with the bar directly overhead with the hips and knees fully extended. Stopping in between the Front Squat and Push Press will result in a NO REP. If the athlete dips under the bar and does a Push Jerk Thruster on any rep, they will receive a NO REP. If an athlete receives a NO REP, they can choose to hold on to the bar until all reps are complete or drop the bar and start over.

WOD 1: 

EMOM 10:

Gymnastics Complex

AMRAP Double DB Box Step Overs 20”

*alternating partners every minute

Gymnastics Complex:

RX:

5 Pullups

5 Toes To Bar

5 Chest To Bar Pullups

Dumbbells: 50s/35s 

 

Masters:

7 Pullups

7 Toes To Bar

Dumbbells: 50s/35s 

 

Intermediate:

10 Toes To Bar

Dumbbells: 35s/20s 

 

FLOW: 
Teams will start behind a designated line facing the pullup bar. On the call of 3, 2, 1…Go Male Athlete will run to their pullup bar and complete their gymnastics complex or required reps. Athletes can choose any pullup bar within their lane and can use a J-Hook to get to their pullup bar if needed, no risers will be provided. Once finished they will pick up their set of Dumbbells and complete as many Box Step Overs as possible until their minute is over. At the 1:00 mark Female Athlete will run to their pullup bar and complete the same complex or reps and complete as many Box Step Overs as possible until their minute is complete. Athletes will continue to alternate until they each complete 5 rounds.

 

MOVEMENT STANDARDS: 
Pullups: Athlete will begin hanging on the pullup bar with arms fully extended. Any style of grip is permitted. The rep is credited when the chin clearly breaks the horizontal plane of the bar. Any style of pullup: strict, kipping or butterfly are permitted as long as the criteria is met.

 

Toes To Bar: Athlete will begin hanging on the pullup bar with arms fully extended. Any style grip is permitted. The heels must be brought back behind the bar and the rep is credited when both feet contact the bar between the hands at the same time.

 

Chest To Bar Pullups: Athlete will begin by hanging on a the pullup bar with arms fully extended. Any style of grip is permitted. The rep is credited when the chest clearly contacts the bar at or below the collarbone. Any style of pullup is allowed: strict, kipping or butterfly. Failure to contact the bar will result in a NO REP.

 

Grips are permitted. Taping the bars is not allowed. 

The complex does not need to be unbroken but must be completed before the athlete moves onto the DB Box Step Overs.

 

Dumbbell Box Step Over: Both athletes will use a 20” inch box. Each rep begins with both feet touching the ground. The dumbbells must be held in the hang position. Only the feet may contact the box. The rep is credited when both feet make contact with the box and step over to the other side. Athletes do not need to show full hip extension at the top of the box. Pushing with your hands into the legs will result in a NO REP. When the athlete is finished with their 1:00 of work they MUST return the dumbbells to the side of the box. If the dumbbells are left on top of the box, the team will get a 10 rep penalty.

 

Scoring: Total Combined Box Step Overs across all 10 rounds

"Run, Run Rudolph"

AMRAP 6

RX / Masters: 70# Sandbag
Intermediate: Burpee Box Get Over

Flow
Before the workout begins, athletes will place their hands on the Air Runners. At 3-2-1… GO, athletes will run to their stations.

• Athlete 1 begins on the Air Runner
• Athlete 2 begins at the Box Station

Once Athlete 2 completes 8 Box Get Overs, partners switch.
Teams will continue switching every 8 reps until the 6-minute AMRAP ends.

Movement Standards
Air Runner

• Athletes may use the handles only to get up to speed.
  Once running, hands must remain off the handles for the duration of the workout.
• Touching the handles for advantage = penalty.
• Athletes may not touch the monitor at any point during the AMRAP.

Sandbag Box Get Over (RX/Masters)

• Athletes will pick up the 70# sandbag and get it over the box in any style.
• The sandbag does not need to touch the box.
• When getting over the box, both feet must make contact with the top of the box for the rep to count.
• Knees may not touch the box surface when crossing. Contact results in a NO REP and the rep must be redone.

Burpee Box Get Over (Intermediate)

• Athletes start facing the box and perform a burpee with chest, thighs, and stomach touching the floor.
• Step-up or jump-up is allowed
• When crossing the box, both feet must make contact with the top of the box.
• Knees touching the box surface = NO REP and must be repeated.

Scoring: The Box Get Overs are worth DOUBLE POINTS. Every completed round will earn 16 reps. Air Runner Calories are worth 1 rep each. 

Total Box Get Overs + Runner Calories 

FLOW 

On the call of 3, 2, 1...Go the FEMALE athlete will run to the rower and complete her designated calories on the rower. Once finished, she will meet the male partner at the barbell and together they will complete 12 synchro hang power snatch. Then, the male partner will get on the rower and complete his designated calories and together they will complete one more set of synchro hang power snatch. 

The female will then go back to the rower to complete the next set of calories and meet her partner back at the barbell for 12 Synchro Hang Clean and Jerks at weight #2. The male partner can change the weights while the female rows but both bars must be changed, with clips, to start the next barbell movement. Once the first set of 12 Synchro Hang Clean and Jerks is complete, the male partner will complete his row and another set of Synchro Hang Clean and Jerks. 

Partners will keep alternating rowing and synchro barbell movements throughout the workout. Round 3 is Synchro Front Squats and Round 4 is Synchro Squat Clean Thruster. Both rounds are completed at weight 3. 

MOVEMENT STANDARDS

Rowing: Athletes must strap their feet and remainseated on the rower until their designated Calories are shown on the screen. 

Synchro Hang Power Snatch: Both Athletes will pick their bar up to full extension before lowering down to the hang position. The hang position is anywhere above the knee. Athletes will lift the bar in one motion overhead. Athletes must receive the bar above parallel.  Squat Snatches and Clean and Jerks will result in a No Rep. The rep is credited when BOTH athletes have their bar CLEARLY overhead AT THE SAME TIME with hips, knees and ankles fully extended and the bar over the center of their body. 

Synchro Hang Clean and Jerk: Both Athletes will pick up their bar to full extension before lowering down to the hang position. The hang position is anywhere above the knee. Athletes will lift the bar to their shoulders, then locked out overhead. Athletes may Power Clean or Squat Clean to receive the bar on their shoulder. Standing to full extension after the clean into the overhead position is NOT required. Any style of overhead lift is acceptable - Press, Push Press or Push Jerk. The rep is credited when BOTH athletes have their bar CLEARLY overhead AT THE SAME TIME with hips and knees fully extended and the bar over the center of the body. 

Synchro Front Squat: Both athletes will pick up their bar and complete a Front Squat. Performing a Squat Clean into the first rep is permitted as long as both athletes are below parallel at the same time. The rep is credited with BOTH athletes hips are CLEARLY BELOW PARALLEL AT THE SAME TIME. Athletes must show a fully standing position before starting the next rep. Failure to stand tall will result in a No Rep. 

Synchro Squat Clean Thruster: Both athletes will pick up their bar and complete a Squat Clean and immediately perform a Thruster out of the bottom of the Squat. A continuous movement from the bottom of the squat into the Thruster is required. Stopping in between the movements will result in a No Rep. The rep is credited when BOTH athletes have the barbell locked out overhead AT THE SAME TIME. Failure to show control at the top will result in a No Rep. The bar comes from the floor each time.