– RX...– RX – ATHLETE NAME _____ MEN WOME ... After your 40 double under O R 60 single under buy-in each round, you’ll contend with double kettlebell deadlifts, double …

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




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

















TOTAL REPS REPS

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– SCALED –

ATHLETE NAME ______________________________________________________________

MEN WOMEN WORKOUT 4

12-Minute AMRAP 60 Single Unders




WORKOUT 4 12-Minute AMRAP

60 Single Unders Double KB Deadlift 25lbs.

Double KB Front Squat 25lbs. Double KB Hang to Overhead 25lbs.


60 Single Unders 60 60 Single Unders 276

60 Single Unders 546























TOTAL REPS REPS

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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.

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– 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.

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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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Documents

– RX...– RX – ATHLETE NAME _____ MEN WOME ... After your 40 double under O R 60 single under buy-in each round, you’ll contend with double kettlebell deadlifts, double …