"OOTB" WORKOUT 3 2020

WORKOUT Name - out of the box Wod 3

VIdeo and score due by 11.59 pm Saturday
 2nd may 2020

WORKOUT DESCRIPTION

OPEN - 7 Rounds for time 

KETTLEBELL

  28 Double Unders
  10 KB Hang Clean and Jerk ( 24 / 16 kg) 

 

DUMBBELL

  28 Double Unders
  14 DB Hang Clean and Jerk ( 22.5 / 15 kg) 

BARBELL

  28 Double Unders 

  10 Hang Clean and Jerks ( 40 / 30 kg)

SCALED  - 7 Rounds for time 

KETTLEBELL

  28 Double Unders
  10 KB Hang Clean and Jerk ( 16 / 12 kg) 

 

DUMBBELL

  28 Double Unders
  14 DB Hang Clean and Jerk ( 15 / 10 kg) 

BARBELL

  28 Double Unders 

  10 Hang Clean and Jerks ( 30 / 20 kg)

MASTERS 37+  - 7 Rounds for time 

KETTLEBELL

  28 Double Unders
  10 KB Hang Clean and Jerk ( 16 / 12 kg) 

 

DUMBBELL

  28 Double Unders
  14 DB Hang Clean and Jerk ( 15 / 10 kg) 

BARBELL

  28 Double Unders 

  10 Hang Clean and Jerks ( 30 / 20 kg)

NO EQUIPMENT  - 7 Rounds for time 

 28 Double Unders 
 14 Kick Sits 

 

 

* Scaled / Masters 37+ / No Equipment - may substitute the Double under for 2 x Single Skips. 

56 x Single Skips if substituted ( 2 single skips = 1 rep) 

WORKOUT FLOW

This workout is 7 rounds for time.

 

Each athlete can choose between either a Kettlebell, a Dumbbell, a Barbell or no equipment, Athletes must stay with their chosen equipment throughout the entire workout.   

 

At the call of “3,2,1 Go”, The athlete will perform 28 Double Unders (*56 Single Skips) and then move onto their set of Hang Clean and Jerks (Kick Sits). Once completed this will be the completion of Round 1. The athlete will repeat the sequence of Double Unders (SS) and Hang Clean and Jerks (Kick SIts) until 7 rounds are completed at which time the athlete will record the time they have competed the work out. 

 

**Athletes using no equipment will replace Hang Clean and Jerks for Kick Sits.    

 

This workout has no time cap. 

MOVEMENT STANDARDS

Double Under 

This is the standard double-under in which the rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts.

Single Under (Scaled, Masters 37+, No Equipment substitute only)

This is the standard single-under in which the rope passes under the feet once for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts.

Hang Clean and Jerk (Dumbbell / Kettlebell)

After the DB / KB is lifted off the floor, the athlete must pause with the DB / KB at the hang position, either at his or her side or between the legs. From there, the athlete may perform a muscle clean, power clean, squat clean or split clean, so long as the dumbbell comes up and makes contact with the shoulder before being lifted overhead. Once at the shoulder, the athlete may get the DB / KB overhead any way he or she chooses. Shoulder press, push press, push jerk and split jerk are all permitted. The non-working hand may not come into contact with the body or the DB / KB while the DB / KB is being lifted. Athletes may use two hands while lowering the DB / KB between reps. At the top, the arm, hips and knees must be fully locked out with the DB / KB clearly over the middle of the athlete’s body when viewed from profile. Once the athlete has reached lockout, the repetition will count. If a split jerk is performed, both feet must return and be in line under the athlete’s body while the DB / KB  is locked out overhead. There is no requirement to change arms.  

Barbell Hang Clean and Jerk 

The Movement begins with the athlete deadlifting the barbell to the hang position. The lift must have two distinct movements the clean and the Jerk. The barbell must make contact with the shoulders. It is NOT necessary to lock out the hips and legs to complete the clean before lifting the barbell overhead. The rep is credited when the barbell is locked out overhead, and arms, hips and legs are extended with the bar over or slightly behind the center of the body with the feet in line. A press, push press, push jerk, or split jerk are all permitted as long as the finished position is achieved.

Kick Sits

Start on “all fours” with your hands on the ground under your shoulders and your toes on the ground with your knees under your hips. Kick one leg under the opposite shoulder and extend fully until your hip touches the ground. Return to the “all fours” position before completing the next rep on the other side. Only one hand needs to be in contact with the ground when your hip is touching the floor, but you must return to two hands in between each rep.

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