Monday 05/11/09

Today's WOD: Rocky Mountain CF Games Wod #1
Three Rounds for Time
10 x Chest to Bar Pull Ups
10 x Front Squats (M:165# W:105#)
10 x Burpees

Pullups
1. The workout begins with the athlete standing on the ground underneath the pullup bar. Your hands cannot be in contact with the bar.
2. "The pullup begins from a hang at full arm and shoulder extension and ends, regardless of grip, with the chest pressed tightly to the bar."
- CrossFit Journal # 8, April 2003
3. The bar must touch the chest below the clavicle.
4. Any kipping technique can be used.
5. If your chest does not visibly touch the bar, the rep will not count.

Front Squat
1. The squat starts standing, with full hip and knee extension.
2. The bar must be racked on the front of the shoulders.
3. The hands may be held in a clean grip, or with your arms crossed to the opposite shoulder.
4. At the bottom of the squat the hip crease must be below the top of the patella.
5. You may squat clean into your first squat rep.

Burpee
1. You must touch your chest to the ground on each rep. If your chest does not visibly touch, the rep will not count.
2. At the top of the movement, while your feet are in the air you must clap your hands above your head.
3. Your hips must fully open in the air, or the rep does not count.
4. A portion of your ear must be visible from the side, in front of your arms, when you clap.
5. There is a 12 minute time limit.

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