WOD Explorer

3,200m SkiErg (1 athlete at a time) While SkiErg meters accumulate: PART A 100 Box Step Overs (20”) 10 Sync Burpees (All 3) 80 Alternating DB Snatch (10kg) 10 Sync Burpees (All 3) 1.8 k Team Run All three Athletes run  All athletes must return before continuing If SkiErg not complete, resume after run Part B 80 Alternating DB Hang Clean & Jerks 10 Sync Burpees (All 3) 100 Wall Balls (4kg) 10 Sync Burpees (All 3) 60 Assault Bike Calories Score = Time or Reps at 60mins

5 Sets of: 3’ On / 1’ Off 21/16 Calories on the Rower 10 Dual Dumbbell Front Rack Box Step Overs into AMRAP Clean & Jerks in remaining Time Clean & Jerk weights: Set 1: 70/50kg Set 2: 80/60kg Set 3: 90/65kg Set 4: 100/70kg Set 5: 110/75kg

Un evento ad alta intensità che metterà alla prova forza, capacità di gestione del carico e strategia di gara. Gli atleti si alterneranno in un workout strutturato e impegnativo, culminando in una prova di forza massimale. ATLETA A ⏱️ Time Cap: 4 minuti 15 Clean & Jerk @ 30 / 40 kg 12 Clean & Jerk @ 35 / 50 kg 9 Clean & Jerk @ 40 / 60 kg ATLETA B ⏱️ Time Cap: 4 minuti 15 Clean & Jerk @ 30 / 40 kg 12 Clean & Jerk @ 35 / 50 kg 9 Clean & Jerk @ 40 / 60 kg FINISHER ⏱️ Time Cap: 6 minuti Front Squat dal rack

INDIVIDUALS // MAX SNATCH In an 8 minute window Find a Max Snatch (KG) 2 min platform reset 10 minutes break / warm up for next lift: INDIVIDUALS // MAX CLEAN In an 8 minute window Find a Max Clean (KG) 2 min platform reset 10 minutes break / warm up for next lift: INDIVIDUALS // MAX COMPLEX - CLEAN & 2 STOH In an 8 minute window Find a Max Clean plus 2 Shoulder to Overhead (KG) MOVEMENT STANDARDS: GENERAL For each lift the bar must not be loaded until the start time - athletes are responsible for loading their own bar - all bars must have clips before any lifts are attempted - Lifts must be fully completed within the 8 minute timecaps. SNATCH The barbell must be lifted off the ground and move to the overhead position in one smooth motion. A muscle, power, split or squat snatch is permitted. At the top, the arms, hips & knees must be fully locked out with the bar directly over the middle of the body and the feet in line. Control must be shown with a short pause before the bar is lowered. No part of the body except the feet may touch the ground during the lift. CLEAN The clean must start from the floor. The repetition finishes with the bar racked on the shoulders and the elbows clearly in front of the bar with the hips and knees fully extended. Control must be shown with a short pause in the rack before the bar is lowered. Pausing in the hang position is not permitted. Muscle clean, power clean, and full clean are all permitted. SHOULDER TO OVERHEAD Each rep begins with the barbell on the shoulders and finishes with the weight fully locked out overhead and over the middle of the body. A shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line. Control must be shown with a short pause before the bar is lowered for each overhead to ensure each rep is fully locked out.

RX 1a) 9 Min Cap 21-18-15-12-9-6-3 Power Clean @ 40/60 kg Rind Dips Rest 1 Min 1b) 5 Min Cap Establish a 1 Rep Max Clean & Jerk Scaled 1a) 9 Min Cap 21-18-15-12-9-6-3 Power Clean @ 30/40 kg Shoulder to Overhead @12.5/17.5 kg Rest 1 Min 1b) 5 Min Cap Establish a 1 Rep Max Clean & Jerk

For time (time cap 5 min) 20 Ground to overhead 15 Lateral burpees over bar 10 Ground to overhead 5 Lateral burpees over bar Vikt: 40/30 kg Flöde Start sker ståendes 3 meter från skivstången På 3-2-1-Go får man springa till sin stång och börja göra ground to overhead. Efter ground to overhead ska lateral burpees utföras. Därefter är det tillbaka till ground to overhead för att sen göra lateral burpees over bar igen. Efter sista repen springer man tillbaka över startlinjen och tid ges. Score Tid eller reps vid time cap Ground to overhead = skivstången ska tas från golvet upp över huvudet. Det är tillåtet att snatcha eller göra clean och därefter någon form av press eller jerk. Lateral burpees over bar = gör en burpee bredvid stången för att sen hoppa över den. Båda fötterna måste vara från marken, på sidan man hoppar från innan man passerar över skivstången. Om en kör testet utanför klass Det behövs en skivstång med rätt vikter och konor som kan markera start och mållinje. Samt mäta upp så att skivstången är minst 3 meter ifrån skivstången. Samt någon som kan räkna repsen.

Workout 2: Bella Complex For Load: 1 Clean 1 Shoulder To Overhead 1 Front Squat 1 Shoulder To Overhead Athletes will have 8 minutes to BOTH establish a max load. Workout Flow Athletes will start with an empty barbell and have the full 8 minutes to load and attempt the Bella Complex. Only the athleteS may load their barbell. Collars must be used on all attempts. The barbell must be lifted from the floor at the start of each attempt (no racks). Athletes may take as many attempts as desired within the time cap. Only successful, completed complexes will count. The heaviest successful load will be recorded as the athlete’s score. Movement Standards Clean Any style of clean is permitted (power, squat, split). Bar must start from the floor and be received in a controlled position at the shoulders. Elbows must be in front of the bar in the rack position before moving into the front squat. Front Squat Hip crease must pass clearly below the top of the knee. Full extension of the hips and knees required at the top. Push Jerk Bar starts in the front rack or from the shoulders. Athlete must dip and drive the bar overhead. A re-bend of the knees is allowed, but the bar must lock out overhead with arms fully extended. Feet must return together under control for the rep to count. General Notes No dropping the bar from overhead between movements. If the barbell is dropped, the attempt is over. Complex must be completed unbroken; once the bar leaves the floor, it cannot touch the ground again until the final rep is locked out. Scoring Objective Score = Heaviest successfully completed Bella Complex COMBINED.

For Time - Cap 9' Run 600 m 30 DB Clean and Jerk @32.5/22.5 30 BMU 30 DB Snatch  advance DB every 10 bmu minimum 1 rep each DB 10 + 10 + 10 sync

12 MINUTE AMRAP, WITH A PARTNER: 100/80 CALORIE ECHO BIKE. Into 20 REPS CLEAN AND JERK (135/85 LB) (60/40 KG). 20 REPS CLEAN AND JERK (185/115 LB) (85/52.5 KG). 20 REPS CLEAN AND JERK (225/155 LB) (100/70 KG). MAX REPS CLEAN AND JERK (275/185 LB) (125/85 KG). TIEBREAK = ECHO BIKE TIME.

For Time  Time cap 18 mins 120 Calorie Bike & Ski  90 Synchro Toes To Bar (2) 60 Handstand Push Ups  30 Worm Clean and Jerk  ------------------------- Worm - 150kg

For Time: 100 Clean and Jerks 42.5/30 Every time you break, perform 8/6 Cal on the Bike.. Then P2 is allowed to start

Minut 11:00 - 36:00 (mm:ss) TC 25 min. 50 Wall balls 9/6 kg 40 KB snatch 24/16 kg 30/24 Cal. Skierg 20 KB Front Rack Squats 2x24/2x16 kg 10 KB Clean & Jerk 2x24/2x16 kg 20 KB Front Rack Squats 2x24/2x16 kg 30/24 Cal. Skierg 40 KB Snatch 24/16 kg 50 Wall balls 9/6 kg Flöde Atleten startar del B ståendes upprätt vid sin wall ball och först när tiden startar får atleten ta upp bollen och genomföra sin första wall ball. När atleten genomfört sina 50 wall balls tar sig denne till sin kettlebell och genomför 40 kettlebell snatch. Efter detta beger sig atleten till sin ski-erg och genomför 30/24 kalorier ski-erg för att därefter åter ta sig till kettlebells. Där genomförs 20 front rack squats, 10 clean & jerk samt 20 front rack squats innan atleten åter tar sig till sin ski-erg och utför 30/24 kalorier. När dessa är avklarade tar sig atleten till en kettlebell och genomför 40 snatch innan testet avslutas med 50 wall balls. Tid tas när bollen träffar target på sista wall ballen. Utrustning  Hopprep, räcke, wall ball, kettlebells och ski-erg (Concept2). Standard & Special regulations https://functionalfitness.sport/sport/movement-standards/ Filmning Atleten börjar med att presentera sig med namn och klass samt visar utrustning och mått. Vi rekommenderar att man använder WODProof eller WeTime vid filmning för att ständigt ha en klocka i bild.  I andra delen filmas atleten med ungefär 45 graders vinkel snett bakifrån i wall balls för att kunna bedöma djup samt träff med boll på target. Arbetet med kettlebells filmas med fördel snett framifrån för att kunna bedöma djup samt utlåsning beroende på övning. Ski-erg filmas så att displayen är väl synlig.

For max rep - every 1'30 x 8 2 PART A & B ATHLÈTE A = WOMEN ATHLÈTE B & C = MEN EACH ATHLETE STAY IN IS ZONE PART A: 8 BURPEES BOX JUMP OVER @2 8 DB SNATCH SYNCHRO @2 IN REMAINING TIME MAX T2B/T2E/T2S/KR PART B: 8 BURPEES BOX JUMP @2 8 DB CLEAN & JERK IN REMAINING TIME MAX PUSH UP / KNEE PUSH UP ATHLÈTE C - SWICTH PART A AND B TO HELP ALL SYNCHRO ALL ATHLÈTE WAS DECIDED BEFORE THE START OF THE WOD AND CAN’T CHANGE

PART A - FROM 0:00 TO 06:00 2 ROUNDS FOR TIME (TC:6') 21 toes-to-bar 21 dumbbell hang clean and jerk 22,5/15kg PART B - FROM 08:00 TO 20:00 AMRAP 12' 16/12 cal row 48 single unders See all standards and details at https://wodcelona.com/clasificatorios .  

Teams + Individuals Find 1RM Clean & Jerk TC: 6 mins

Teams + Individuals Find 1RM Clean & Jerk TC: 6 mins