Welcome to the Spring 2018 Season of your Music City Box League! Your results from this first week will place you into the Rx or Scaled division, and will also count towards your final ranking at the end of the season. If you have not registered or paid your regisration fee, please so so asap. All members must be registered before they may compete at 8pm on Thursday. Your locations are as follows for week 1:

@ CrossFit Zoetic: Zoetic Justice & CFT Trap Stars
@OPEX Franklin (formerly Talon): Zoetic Life & OPEX Franklin (Scaled team)
@CF West Nashville: CFWN Average at Best & CFN Morningwod
@CF Nolensville: Swolensville & CFWN Mujeres y Hombres Locos
@CF Trivium: CFT We Like It Rough & OPEX Franklin (Rx)
@CF Mt Juliet: CFMJ Cressley’s Crew 2.0 & ITF Bottom Feeders

Please remember to be respectful of the gym you are visiting and NOT get in the way of any classes or business being conducted. As always, please be sure to help the host out with set up and clean up. Also remember that each team must provide a judge for the evening.

WOD’s for this qualifier week from our favorite food prep company Paleo Works are as follows:

WOD 1 – 333 Male Intervals (minutes 00:00-11:00)
In Male Pairs:
3 Min AMRAP
30 cal Row
20 HSPU/HR Push Ups – teams scaling to HRPU will rank below teams completing with HSPU
AMRAP Front Squats (115#) – One Bar
Rest 1 Minute

X 3 sets or Until Completion of 75 Front Squat Reps Total

WOD Standards:Two males athletes will begin the 3 minute AMRAP with one person working at a time. To start the front squats, you must first complete the calories on the rower as well as the HSPU or HR push ups. (Team must decide HSPU or HRPU prior to the WOD). From there, the rest of the 3 minutes will be used to accumulate as many front squats as possible. You can switch at any time with your partner during the entirety of the workout. The goal is to complete 75 total front squats and have 3 rounds to do so. If you finish before the 3 sets, your score will be the time lapsed in the WOD at the time of completion of the 75 front squats. If you do not finish the 75 front squats, your score will be the total completed reps.

Row: Any damper setting is allowed.  Athlete may not touch the handle until “Go” is called and must remain on the seat and with hands on the handles until the entire distance is complete. Athlete must enter, exit and adjust the machine with no assistance.

Handstand Push Up: Each athlete will have an abmat with a 25lb plate making contact with the abmat on each side. Hands/fingers may NOT be inside the holes or hanging off of the plates. The movement begins in a handstand position. The athlete will then lower themselves onto the abmat and push back up into a fully locked out position with arms extended. Feet must be inside the width of your hands when at full extension and in contact with the wall. The athletes feet are the only part of his/her body that may be in contact with the wall at the completion of the rep (athlete may NOT have his/her rear end touching the wall). If an athlete chooses to start in headstand, he/she must first push up into a full handstand before he/she can begin the first rep. (The pushup from the headstand DOES NOT count as a rep.) Athlete may do strict or kipping HSPU.

Hand Release push-ups. The first rep will begin with the athlete’s arms at full extension with the body in a plank position and toes on the designated platform. The athlete will then lower his/her body to the ground makes contact with the ground, and pick up both hands, palms and fingers, from the ground. To complete the rep, the athlete must push his/body back up into the starting position, making the shoulders and hips rise at the same time (no snaking), and ending with arms fully extended and body straight (no sagging, no piking).

Front Squat: The bar will begin on the floor. Athletes must clean the weight from the floor into the front rack position. A squat clean does count as a rep of front squats. Athletes must show hip crease passing below parallel at the bottom and full hip and knee extension at the top.

*Rest 3 Minutes (Minutes 11:00-14:00)

WOD 2 – 333 Female Intervals (minutes 14:00-25:00)
In Female Pairs:
3 Min AMRAP
20 cal Row
20 HSPU/HR Push Ups –teams scaling to HRPU will rank below teams completing with HSPU
AMRAP Front Squats (75#) – One Bar
Rest 1 Minute

X 3 sets or Until Completion of 75 Reps Total

WOD Standards:Two females athletes will begin the 3 minute AMRAP with one person working at a time. To start the front squats, you must first complete the calories on the rower as well as the HSPU or HR push ups. (Team must decide HSPU or HRPU prior to the WOD). From there, the rest of the 3 minutes will be used to accumulate as many front squats as possible. You can switch at any time with your partner during the entirety of the workout. The goal is to complete 75 total front squats and have 3 rounds to do so. If you finish before the 3 sets, your score will be the time lapsed in the WOD at the time of completion of the 75 front squats. If you do not finish the 75 front squats, your score will be the total completed reps.

Row: Any damper setting is allowed.  Athlete may not touch the handle until “Go” is called and must remain on the seat and with hands on the handles until the entire distance is complete. Athlete must enter, exit and adjust the machine with no assistance.

Handstand Push Up: Each athlete will have an abmat with a 25lb plate making contact with the abmat on each side. Hands/fingers may NOT be inside the holes or hanging off of the plates. The movement begins in a handstand position. The athlete will then lower themselves onto the abmat and push back up into a fully locked out position with arms extended. Feet must be inside the width of your hands when at full extension and in contact with the wall. The athletes feet are the only part of his/her body that may be in contact with the wall at the completion of the rep (athlete may NOT have his/her rear end touching the wall). If an athlete chooses to start in headstand, he/she must first push up into a full handstand before he/she can begin the first rep. (The pushup from the headstand DOES NOT count as a rep.) Athlete may do strict or kipping HSPU.

Hand Release push-ups. The first rep will begin with the athlete’s arms at full extension with the body in a plank position and toes on the designated platform. The athlete will then lower his/her body to the ground makes contact with the ground, and pick up both hands, palms and fingers, from the ground. To complete the rep, the athlete must push his/body back up into the starting position, making the shoulders and hips rise at the same time (no snaking), and ending with arms fully extended and body straight (no sagging, no piking).

Front Squat: The bar will begin on the floor. Athletes must clean the weight from the floor into the front rack position. A squat clean does count as a rep of front squats. Athletes must show hip crease passing below parallel at the bottom and full hip and knee extension at the top.

*Rest 3 Minutes (Minutes 25:00-28:00)

WOD 3 – 16 min time cap (minutes 28:00-44:00)
One M/F Pairs:
40 Kettlebell Swings (53/35)
30 Synchro Burpees Over the Bar
20 Pull Ups (tie break time recorded at end of pull ups)

One M/F:
30 Kettlebell Swings (53/35)
20 Synchro Burpees Over the Bar (tie break time recorded at end of burpees)
10 Muscle Ups

WOD Standards: A male, female pair will begin portion one of the workout and may switch as needed to complete reps. The only movement done together is the burpees over the bar in which both athletes will do a total of 30 reps. Once they have finished the 20 pull ups, the second male, female pair (may not include anyone from the first pair) will begin the second portion of the workout. Like the first pair, they may split up reps however they see fit as well as doing the burpees over the bar together with each person completing 20 burpees. Tie break times will be recorded at two places in the workout for scoring purposes only.

Kettlebell Swing:  The movement will start with the bell between the athlete’s legs. Using both hands, the athlete will elevate the bell into the overhead position. At the top of the swing, the athlete’s arms must be fully extended and ears showing in front of arms. The knees, hips, shoulders, and elbows must be in vertical line. The base of the kettlebell must be pointed towards the sky. The kettlebell must pass between the legs before the start of the next swing. NO DROPPING OF THE KETTLEBELLS!

Synchronized Burpees Over the Bar: For the burpees to count, both athletes will have their chest and thighs touch the ground at the same time and come back to their feet to full extension. From there, the athletes must jump over the bar with two feet at the same time. The rep is counted when both athletes jump and land on the other side of the barbell. 

Pull Up: The athlete will begin the movement in a dead hang position with the arms fully extended. They will pull themselves to the bar where the chin must clear the top plane of the bar. Arms must fully extended at the bottom of each pull up. Strict, kipping, butterfly pull ups are all permitted.

Muscle up (rings): The athlete must start with arms fully extended at the bottom and hands turned out. The athlete must be pressed out completely (arms straight) at the top. Kipping the muscle-up is permitted.  Failure to show elbow extension at the bottom and/or top of the movement is a no rep.

*Rest 3 Minutes (minutes 44:00-47:00)

WOD 4 – The Big Lift (minutes 47:00-59:00)
In 12 Minutes Establish a 3RM Shoulder to Overhead From the Floor
*You only have 12 attempts total for a team.
*2 males/2 females.

WOD Standards: There will be 2 barbells, a male barbell and a female barbell. Your team has a total of 12 lifts to execute, so whether you make or miss a lift, it is counted as an attempt. An attempt is deemed an attempt once you lift the barbell off the floor. You can disperse attempts as you please across your team, there is no set attempt number for each person. The barbell will start from the floor and you may squat clean or power clean to get the bar into your front rack. From there, you must first reach full hip and knee extension before attempting your first shoulder to overhead. Your hands may not come off the barbell during your 3 reps for the lift to count, nor may the barbell touch the ground during the attempt, but may rest on your shoulder or even at the hang during the attempt. For the shoulder to overhead you may strict press, push press, push jerk, or split jerk. Your total score is the highest lift per athlete added together.

Shoulder to Overhead: The athlete will pull the bar from the ground and his/her teammate may not assist in getting the bar to the front rack position. The movement starts in the front rack position with fully extended hips. This movement may be performed as either a strict press, push press, push jerk or split jerk. The rep will be counted when the athlete has reached full extension of the knees, hips, shoulders, and elbows with have feet under his/her hips, showing control of the barbell overhead.