MONDAY STORM THE BEACH WOD 1


Published April 9, 2017


STORM THE BEACH OPENING DAY



Strength:

"Seaside Total"
a) 3 RM Back squat
b) 3 RM Strict shoulder press
c) 3 RM Deadlift

** The total is your 3 repetition maximum for each lift, resulting in a sum of your total weight lifted. The 3 rep max will still be an accurate representation of absolute strength, without the inherent risk involved with finding a 1RM especially on 3 lifts within one hour. It is extremely likely that the person with the highest 3RM also has the highest 1RM.

STANDARDS:

- Each athlete has 45min to complete all three lifts in the following order: Back squat, Strict shoulder press, Deadlift.

- Back squat: a) Hip crease below paralell
b) Full extension at the top of the lift (knees/hips)

- Strict press: a) Ankle, knees, and hips stay static
b) Heels remain in contact with floor
c) Arms must full extend at the top
d) Bar must start underneath the chin for each repitition

- Deadlift: a) Sumo or conventional stance is acceptable
b) No straps
c) Must show full lock-out at top (hips/knees fully extended)


Accessory:
1) Cross-Over Sym. Activation (before class) and Recovery (after class)
2) 4-6 x 400m run (rest 1:1)

THIS WORKOUT WILL BE A RETEST FOR WHICH THE GREATEST IMPROVEMENT IN SCORE WILL COUNT AS WELL AS TOTAL.......SCORING IS AS FOLLOWS 
5 POINTS FOR HIGHEST TOTAL

4 POINTS FOR SECOND

3 POINTS FOR THIRD

2 POINTS FOR FOURTH

1 POINT FOR FIFTH

PARTICIPATION POINTS ARE GIVEN AS FOLLOWS

24 VISITS CROSSFIT/SPIN in the eight weeks is equal to 2points for your team

30 VISITS CROSSFIT/SPIN in the eight weeks is equal to 4 points for your team

40 VISITS CROSSFIT/SPIN in the eight weeks is equal to 6 points for your team

 


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