Swamp

One day, three events designed to test your Endurance, Strength, Flexibility, Stamina, Power, Speed, Agility, Balance, Coordination and Accuracy. An even mix of Gymnastics, Weightlifting, Rowing & Running and of course…
The Unknown and Unknowable.

Movement standards will be posted in full July 10th.
Full WOD details will be posted throughout the week leading up to July 24th.
Early athlete check in is Friday July 23rd between 5-8pm.
Standard athlete check in is from 7-8:30 on the morning of July 24th.
Arrive after 8:30am July 24th and you will not compete.

Schedule (Subject to change)
WOD 1&2 demo, Q&A

8:30-9:00am
WOD 1&2
The Swamp

9:00am-11:00am
WOD 3 demo, Q&A
11:15-11:30
WOD 3
11:30-1:30
WOD 4 demo, Q&A
1:45-2:00
WOD 4
2:00-5:00

If you are interested in hotel accomodations please email to crossfit305@crossfit305.com
Official after party in midtown Miami! Details coming…

Movement Standards Below

CrossFit 305 presents The Swamp Monster! July 24th, 2010 from Daniel Martin on Vimeo.

WOD 1
“The Swamp”
For time:
Row 750 meters
Sandbag Obstacle Run, 60/40
Ten minute time limit

Any damper setting allowed on rower.
Feet must remain on rower until 750 meter mark is met.
Exit rower, move to Swamp.

20 yard Swamp Crawl to enter Swamp.
DO NOT BREAK STRCTURE
BROKEN STRUCTURE=Disqualification
Exit Swamp Crawl, Pick up Sandbag
60# Male/40# Female

Run with Sandbag
The course will be clearly marked.
Sandbag must stay with you for full run.
Expect multiple obstacles.
After run, drop Sandbag in the same location you picked it up.
Pick up/Drop off will be clearly marked.

20 Yard Swamp Crawl to exit Swamp
Sprint to Bar
Time stops when you touch the bar.
10 minute time limit.

WOD 2
“It’s a Trap!”
For reps:
Clean & Jerk
185/135

With the remaining balance of ten minutes from WOD 1, Clean & Jerk 185/135 for max reps.
At ten minutes time will be called.
Bar must touch ground between reps.
Maintain contact with bar on drops.
Wild drop=no rep.

A completed rep will start from the ground and finish with knees, hips, shoulders and elbows locked out with the bar under control.
Judge will count “One” and rep is good.
No count, no rep.
Bar must be clearly locked out overhead when time is called for last rep to count.

Scaled weights
135/95

WOD 3
“The Escape”
6 minutes, AMRAP:
10/5 ring muscle up buy in
Squat snatch, 3 reps 115/75
15′ rope climb, 1 ascent
 
The Rx buy in is 10 ring muscle ups for men, 5 for women.
The scaled buy in is 25 paralette burpees.
Your score is total reps of snatch and rope climb.
Muscle up starts from full extension and ends at full lock out on top of the rings.
Eccentric motion is not required, meaning the athlete may safely drop from the top of the rings.
For the burpees, full extension of the hip is NOT required.
Drop, chest to the ground, jump over, “One”.
For the snatch, the athlete must break parallel on their squat.
Power snatch to overhead squat is acceptable.
For the rope climb, there is a 2″ thick black marker at 15 feet.
The athlete must clearly touch the marker before descending.
One hand on rope at all times.

Scaled weights
95/65

WOD 4
“The Monster”

5 Bar muscle ups (Rx men only)
10 Headstand Push Ups
15 Barbell Thrusters 95/65
20 Kettlebell Snatches 1.5/1 pood
25 Barbell Push Press 95/65
30 Chest to Bar Pull Ups
35 Box Jumps 24/20″
40 Kettlebell Swings 1.5/1 pood
45 Double Unders
500 Meter Run
 
18 minute time limit
If you are still inside at the call of time, your WOD 4 is over. Your completed reps will be noted.
If you are still on the run at the call of time, you will be allowed to finish with a DNC. You will be credited with all reps.
 
 All movement standards are in the video above.
Bar muscle up- No foot assist on wall, full extension at bottom, lock out on top. Gut or chest MAY touch bar.
HSPU-Rx-No Kipping, feet on wall. Head touches ground clearly.
Thruster-Break parallel, full extension at top. Squat clean for 1st rep is acceptable.
KB Snatch-20 any way. Full lock out with control at top.
Push Press-full lock out. No FGB style ‘”Party Press”.
C2B Pull Ups-Chest touches bar between sternum & clavicle, full extension at bottom
Box Jump-FL sectional standards. Full extension on top of box.
KB Swing-Ear in front of bicep. Elbow flexion is OK.
Double Unders-Only count completed reps.
Run-Course will be clearly marked.

Scaled
Skip hspu if needed, chin over bar pull up, single unders if needed.

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