Today is the 1st workout of the HWY 40 Throwdown. We will do the WOD in two flights so that you can judge someone’s workout. Remember a big part of CrossFit is that we do the various exercises mechanically correct. One reason for a competition like this is that it helps us the do things right or they don’t count. In other words NO REP.
Warm Up: We will warm up in flights today. Row 300m, 2 Rounds of 10 medball cleans and 15 step ups. Stretch on your own.
Strength: 3 C&J / 3 Box Jump EMOM for 6 min. Finish with the weight you are using for the WOD
WOD: HWY 40 Throwdown Workout #1
For time, complete:
21-15-9 reps of Clean & Jerk and Box Jumps
Open Men 135#/24″
Open Women 95#/20″
Men 40-50 115#/24″
Women 40-50 75#/20″
Men 50+ 95#/20″ can step up
Women 50+ 55#/20″ can step up
Novice men and women scale as needed.
Time Cap 10:00
If you do not complete the workout within the 10 minute time cap,
report your number of reps completed at the 10 min. mark. This will serve as the tie breaker.
Icing: Shoulder Mobility