– rx...– rx – athlete name _____ men wome ... after your 40 double under o r 60 single under...
TRANSCRIPT
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WEEK 2 – OPEN WORKOUT 4 4.17.19 5PM CDT – 4.22.19 7PM CDT
– RX –
ATHLETE NAME ______________________________________________________________
MEN WOMEN WORKOUT 4
12-Minute AMRAP 40 Double Unders
Double KB Deadlift 53lbs. Double KB Front Squat 53lbs.
Double KB Hang to Overhead 53lbs.
– KB Movements Increase By 2 Reps Each Round –
WORKOUT 4 12-Minute AMRAP 40 Double Unders
Double KB Deadlift 35lbs. Double KB Front Squat 35lbs.
Double KB Hang to Overhead 35lbs.
– KB Movements Increase By 2 Reps Each Round –
40 Double Unders 40 40 Double Unders 196
40 Double Unders 406
2 Double KB Deadlifts 42 8 Double KB Deadlifts 204
14 Double KB Deadlifts 420
2 Double KB Front Squats 44 8 Double KB Front Squats 212
14 Double KB Front Squats 434
2 Double KB Hang to Overhead 46 8 Double KB Hang to Overhead 220
14 Double KB Hang to Overhead 448
40 Double Unders 86 40 Double Unders 260
40 Double Unders 488
4 Double KB Deadlifts 90 10 Double KB Deadlifts 270
16 Double KB Deadlifts 504
4 Double KB Front Squats 94 10 Double KB Front Squats 280
16 Double KB Front Squats 520
4 Double KB Hang to Overhead 98 10 Double KB Hang to Overhead 290
16 Double KB Hang to Overhead 536
40 Double Unders 138 40 Double Unders 330
40 Double Unders 576
6 Double KB Deadlifts 144 12 Double KB Deadlifts 342
18 Double KB Deadlifts 594
6 Double KB Front Squats 150 12 Double KB Front Squats 354
18 Double KB Front Squats 612
6 Double KB Hang to Overhead 156 12 Double KB Hang to Overhead 366
18 Double KB Hang to Overhead 630
TOTAL REPS REPS
Presented by:
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WEEK 2 – OPEN WORKOUT 4 4.17.19 5PM CDT – 4.22.19 7PM CDT
– SCALED –
ATHLETE NAME ______________________________________________________________
MEN WOMEN WORKOUT 4
12-Minute AMRAP 60 Single Unders
Double KB Deadlift 35lbs. Double KB Front Squat 35lbs.
Double KB Hang to Overhead 35lbs.
– KB Movements Increase By 2 Reps Each Round –
WORKOUT 4 12-Minute AMRAP
60 Single Unders Double KB Deadlift 25lbs.
Double KB Front Squat 25lbs. Double KB Hang to Overhead 25lbs.
– KB Movements Increase By 2 Reps Each Round –
60 Single Unders 60 60 Single Unders 276
60 Single Unders 546
2 Double KB Deadlifts 62 8 Double KB Deadlifts 284
14 Double KB Deadlifts 560
2 Double KB Front Squats 64 8 Double KB Front Squats 292
14 Double KB Front Squats 574
2 Double KB Hang to Overhead 66 8 Double KB Hang to Overhead 300
14 Double KB Hang to Overhead 588
60 Single Unders 126 60 Single Unders 360
60 Single Unders 648
4 Double KB Deadlifts 130 10 Double KB Deadlifts 370
16 Double KB Deadlifts 664
4 Double KB Front Squats 134 10 Double KB Front Squats 380
16 Double KB Front Squats 680
4 Double KB Hang to Overhead 138 10 Double KB Hang to Overhead 390
16 Double KB Hang to Overhead 696
60 Single Unders 198 60 Single Unders 450
60 Single Unders 756
6 Double KB Deadlifts 204 12 Double KB Deadlifts 462
18 Double KB Deadlifts 774
6 Double KB Front Squats 210 12 Double KB Front Squats 474
18 Double KB Front Squats 792
6 Double KB Hang to Overhead 216 12 Double KB Hang to Overhead 486
18 Double KB Hang to Overhead 810
TOTAL REPS REPS
Presented by:
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WEEK 2 – OPEN WORKOUT 4 4.17.19 5PM CDT – 4.22.19 7PM CDT
EQUIPMENT To complete this workout you will need:
● Jump Rope ● 2 Kettlebells
For your convenience, the minimum acceptable weights in kilograms and poods are 24 kg or 1.5 pood (53 lb.), 15 kg or 1 pood (35 lb.), and 12 kg or .7 pood (25 lb.).
NOTES With 12 minutes on a descending clock, you’re working to rack up as many rounds as possible in an ascending ladder. After your 40 double under OR 60 single under buy-in each round, you’ll contend with double kettlebell deadlifts, double kettlebell front squats and double kettlebell hang to overhead. Your KB reps begin at 2/2/2 and increase by 2 reps per movement with each passing round. Your score will be the total number of repetitions completed at the time cap.
VIDEO SUBMISSION STANDARDS Prior to starting, film the weights that will be used so that weight can clearly be seen. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch, or a WOD clock will need to be visible through the entire workout. Video should be shot from a side angle so all movements are clear on each rep. Please be sure you have enough battery life, memory and time to upload your video. You may need to increase your limit on YouTube in order to allow a longer video.
Presented by:
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WEEK 2 – OPEN WORKOUT 4 4.17.19 5PM CDT – 4.22.19 7PM CDT
– MOVEMENT STANDARDS –
Double Unders/Single Unders This is a 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. This is a 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.
Double KB Deadlift For the Kettlebell Deadlift, the dumbbells begin on the ground, outside the athlete’s feet. Sumo deadlifts are not allowed. Starting with the kettlebells on the floor, the athlete lifts them until the hips and knees reach full extension, and the head and shoulders are in line with kettlebells. The arms must be straight throughout. Touch-and-go is permitted, however no bouncing.
Presented by:
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WEEK 2 – OPEN WORKOUT 4 4.17.19 5PM CDT – 4.22.19 7PM CDT
Double KB Front Squat The rep begins from the top, with knees and hips extended and kettlebells on the shoulders. A muscle clean into a squat is allowed. The kettlebells must be held on the shoulders. You must maintain a full grip on the kettlebell the entire time. At the bottom of the squat, the hip crease must pass below the knees. At the top, the hips and knees must be fully extended. Only one pair of kettlebells may be used.
Double KB Hang to Overhead After the kettlebells are lifted from the floor, the athlete must pause with kettlebells in hang position, either at his or her side or between the legs. From there, the repetition finishes with both KB directly overhead. At the top, the arms, hips and knees must be fully locked out with both KB clearly over the middle of the athlete’s body when viewed from profile. Once the athlete has reached lockout and showed control at the top, the repetition will count. On the way down, both KB can be brought back to the shoulders before returning to the hang or swing. This is a hang to overhead, so athletes do have a few options for each repetition to count. These options are a hang muscle snatch, hang power snatch, hang squat snatch, hang split snatch or hang muscle clean, hang power clean, hang squat clean or hang split clean plus a shoulder press, push press, push jerk or split jerk. If a split jerk is performed, both feet must return and be in line under the athlete’s body while the dumbbell is locked out overhead. Any attempt made to gain unfair advantage will not be accepted and athlete will be disqualified.
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