Pat Sherwood - second fastest in the triplet

North Central Regional

Sunday Workouts: North Central Regional

Individual and team events are revealed

After a brutal first day athletes in both the individual and affiliate competitions have their work cut out for them moving into the final. The workouts for day two are as follows.

Schedule and heats can be downloaded here (PDF).

Individual Competition Final Event.

For time:
10 Snatches (145/95lbs)
20 Chest-to-Bar Pull-ups
30 Stick jumps (24/20")
40 Ball Slams (45/30lbs)
30 Stick jumps (24/20")
20 Chest-to-bar Pull-ups
10 Snatches (145/95lbs)

Clarification on the stick jumps:  For each rep to count, the feet must leave the ground at the same time, go over the bar without dislodging it, and land on the other side of the bar at the same time.  In other words, you have to jump.  You cannot do some sort of weird step-over maneuver.  Don’t try to game it.  It’s a stick jump.  Jump over the stick.

Snatch clarification:  The barbell must start on the ground and finish in a locked out position over head.  It may be a squat snatch, a power snatch, a muscle snatch or a split snatch.  But it still has to be a snatch.  You cannot use a close grip, clean it up without touching your upper torso and then somehow get it over your head.  Don’t try to game it.  It’s a snatch.  Do a snatch.  Maybe it’s an ugly snatch.  But it needs to be a snatch.

Affiliate Workouts
Teams will complete all of the 2008 CrossFit Games Workouts, with a  4 person team (2 men and 2 women).

For Time:
Chest-to-bar Fran                   
21-15-9 reps of:
Thrusters (95/65lbs)
Chest-to-bar Pull-ups

5 rounds of:
5 deadlifts, 275 lbs (185 lbs)
10 burpees

Squat Clean to Overhead       
30 reps of:
Squat clean to overhead, 155 lbs (100 lbs)

Only one athlete may work at a time. Work sets may be done in any order. Once an athlete starts their work set, they must finish that work set.  Each athlete must do 4 work sets.

The work sets are broken down as follows:
21 thrusters
15 thrusters
9 thrusters

21 C2B pullups
15 C2B pullups
9 C2B pullups

5 deadlifts/10 burpees
5 deadlifts/10 burpees
5 deadlifts/10 burpees
5 deadlifts/10 burpees
5 deadlifts/10 burpees

6 squat cleans to overhead
6 squat cleans to overhead
6 squat cleans to overhead
6 squat cleans to overhead
6 squat cleans to overhead

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5 comments on this entry

1. Liz Boyd wrote...

Love the rules!! "Don't try to game it. It's a stick jump..." "...It's a snatch. Do a snatch." Refreshing :-)

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