WODFather 6

Each TEAM will consist of either 2 women or 2 men.

Four Age Divisions:

  • 35-39 new

  • 40-44

  • 45-49

  • 50+

  • Partners may be in different age brackets, but the team will compete in the division of the younger partner. (i.e. John is 50 and Steve is 44. Team will compete in the 40-44 Division)

  • You must be 35 by the date of the competition

  • We are limiting the number of TEAMs competing and spaces will fill up fast.

Registration will open on September 15.

$250 Entry Fee per Team

WORKOUTS

Event1

6 min AHAP (As Heavy as Possible) most weight moved of this complex:

  • Clean + Front Squat + S2OH

  • *1 barbell. One person working at a time. You will be scored based on the 2 heaviest lifts per person of this complex

Standards:

Points will be awarded based on the 2 heaviest lifts per person on this complex. The athlete will have a choice of weight for the workout

  • The women will use 35 lb bars and men will use 45 lb bars.

  • The bar will begin on the ground.

  • Clean can be performed as a muscle cleans, standard power cleans, squat clean and split cleans. You can break parallel when receiving the bar.

Front squat must be made below parallel

The athlete must show control of the bar in the overhead position with their head through the window and knees locked out.

  • The athlete may load the bar once the clock starts.

  • The bar may not be put down in between reps. Movements must be done unbroken.

  • All Women divisions will go first followed by all Men divisions.

  • Every station will include a bar (45 lb/ 35 lb) and sets of 45s, 25s, 15s, one sets of 10s, a set of 5s and 2.5 lb plates (Total of 250#).

Event2

8 minute AMRAP:

  • 3 Power Cleans

  • 3 Front Squats

  • 3 S2OH

Max Cal. Row

  • *35-39,40-44 use 135/95lbs.

  • 45-49 use 115/75lbs.

  • 50+ use 95/65lbs.

*1 athlete does the amrap while the other does the row. They may switch as needed. There will be 2 scores. Event 1 & 2 will be done back to back.

The 2 scores are Total Rounds & reps with barbell & calories rowed.

Standards:

You may not squat clean the third rep and have that count as a power clean/front squat.

  • Any type of shoulder to overhead is acceptable (Strict Press, Push Press, Push Jerk, Split Jerk) as long as the athlete shows control of the bar in the overhead position with their head through the window and knees locked out.

Event3*35-39,40-44,45-49

50-40-30-20-10 reps for time:

  • T2B

  • Wallball Shot, 20/14lbs.

Standards:

Toes to Bar - The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body.

  • In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must be in contact with the bar at the same time, inside the hands.

  • Any grip is appropriate. No bands or straps will be allowed.

  • In the wall-ball shot, the medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target.

  • The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall, it is a no rep

Front squat must be made below parallel

The athlete must show control of the bar in the overhead position with their head through the window and knees locked out.

  • The athlete may load the bar once the clock starts.

  • The bar may not be put down in between reps. Movements must be done unbroken.

  • All Women divisions will go first followed by all Men divisions.

  • Every station will include a bar (45 lb/ 35 lb) and sets of 45s, 25s, 15s, one sets of 10s, a set of 5s and 2.5 lb plates (Total of 250#).

Event3 (50+ Div)

50-40-30-20-10 reps for time:

  • Medball Situp, 14/10lbs.

  • Wallball Shot, 14/10lbs.

*1 athlete working at a time. Switch as needed. 12 minute cap.

Standards:

For 50+ Division, Both partners must have their feet touching. Each rep of the sit-up begins with back on ground and med ball touching floor and is finished when passed to the partner. Feet must be in contact with your partner. Interlocking feet and abmats are optional.

© NorthEast CrossFit - *Disclaimer: Results may vary from person to person.