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"BlUE RIBBON" FOR VAL

WORKOUT SPECS/DIVISION BREAKDOWN

The Blue Ribbon is a symbol of the fight, and awareness against colon cancer. Valerie Clawson battled an aggressive illness for 8 long months. Her smile and desire to serve others, is why she is represented in this workout. Her husband Jason, and 2 boys Cooper and Boston will always remember the days they had with their wife and mother.  The Clawson Family are the recipients of the "Strength in Numbers" grant, to help them continue the wonderful lives Valerie help build. Thank you all for your donations, and don't forget that we are warriors against chronic illness.

*According to cancer.net, This year it is estimated that 145,600 adults in the United States will be diagnosed with Colon Cancer. 


WOD FLOW EXPLANATION: INDIVIDUALS

At the sound of the buzzer, athletes will advance to Ring/Bar and complete 4 muscle ups if your are male, and 3 muscle ups if you are female. Then you will proceed to the barbell in your designated lane, and do 6 bar - facing burpees. You will then advance your bar down the lane that says round 2, and head back to your assigned rings/bar. You will proceed in this fashion for 6 total rounds, with the bar in the Round 6 area etched on your lane, and you are officially done, when at least half of your body is onto the FINISH platform.


We are following the latest Reebok CrossFit Games Standards for Bar Facing Burpees, if there are some additional clarifications, you may ask us in an email, or on WOD Brief FRIDAY AUG. 30 in the morning.


So for Training, make sure you have looked up current standards outlined, either in the 2019 OPEN, or as early as 2018 Reebok CrossFit Games Season. Rule of Thumb, the most recent rule will always win.


Elite/Rx/Masters/16-18 year old INDIVIDUALS:

**ELITES ARE TO DO THE WORKOUT AS WRITTEN

*** RX/MASTERS/16-18 you have a "Card " to play. You can choose to do 6/5 Bar Muscle Ups, or 12 chest to bar pull ups each round, if you are unable to do RING/Bar Muscle Up options. You must tell your judge and stick with that option throughout the entirety of the workout.

****You are not penalized for choosing Bar MU or C2B, however if your score tied with others in your division that did Ring MU's then they will get the tie breaker above you.

***** Every Ring MU/rep not completed is 1 sec. added to your time, BarMU= 2 sec. Chest to bar =2


Scaled/Novice/14-15 year old INDIVIDUALS:

workout is written as:

6 rounds for time

8 Pull Ups

8 Bar-Facing-Burpees

*12 min cap

** You will also have an opportunity to choose the following scales without penalty, see rules in paragraph above for Elite, Rx...etc. 

*** 14 Jumping Pull-ups per round (See Open Standard 2019 for practice)

https://games.crossfit.com/workouts/open/2019/5?division=1&workout_type=scaled#movementStandards



WOD FLOW EXPLANATION: TEAMS

At the sound of the buzzer, 2 athletes will advance to worm, while one athlete advances to Rings/Bar. When the "worm" athletes have "The WORM" locked out overhead, then the Ring/Bar athlete can start his/her round of MU's. When Ring/Bar athlete finishes required amount of reps, he/she will then join worm athletes in the ROUND 1 Spot. The team as a whole will then do required amount of synchronized "WORM OVER Burpees". Then the team will deadlift the worm up together and march the worm into the "Round 2 " Area, before the second athlete can advance to the Ring/Bar. You and your team will repeat until 3 Full Rounds are completed or you reach the 12 min cap. If you finish under the cap in order to register your official time all of your teammates must cross the FINISH platform. 


We are following the latest Reebok CrossFit Games Standards for Bar Facing Burpees, if there are some additional clarifications, you may ask us in an email, or on WOD Brief FRIDAY AUG. 30 in the morning.


*My advice on how to practice the worm, if you don't have one is asking Professor GOOGLE. "DIY CROSSFIT WORM" is great search.


So for Training, make sure you have looked up current standards outlined, either in the 2019 OPEN, or as early as 2018 Reebok CrossFit Games Season. Rule of Thumb, the most recent rule will always win.

WORM OVER BURPEE EXAMPLE AND STANDARD: https://games.crossfit.com/workouts/regionals/2018/4?division=11#movementStandards


Elite/Rx/Masters TEAMS:

*Elites must complete as written

**RX/MASTERS you may opt for Bar MU or Chest-2-Bar Pull-ups w/o penalty. Bar MU's must do 9, Chest-2-Bar Must do 21


Scaled TEAMS:

workout is written as:

3 rounds for time

15 Pull Ups/ or 25 Jumping Pull Ups 

9 Synchro Worm Facing burpees

** Scaled teams need only HOLD the WORM in a Deadlift position 


WORM WEIGHT ACROSS THE BOARD IS #200


If you have any questions, you can email Chaco@eventstcm.org and we will try to respond as quickly as possible. or TEXT (801)692-7254 w/ your questions.


WORKOUT: *Feel Free to Donate by clicking the button below!

INDIVIDUALS:

6 ROUNDS FOR TIME:

4/3 RING MUSCLE UPS

6 BAR FACING BURPEES

*12 MIN TIME CAP

*ATHLETES WILL ADVANCE THEIR BAR DOWN THE LANE EACH ROUND, AND TIME WILL BE RECORDED WHEN ATHLETE PASSES FINISH LINE


TEAMS:

3 ROUNDS FOR TIME:

6 RING MUSCLE UPS

9 SYNCHRO WORM OVER BURPEES

* 12 MIN TIME CAP

** ONE ATHLETE WILL COMPLETE ONE SINGLE ROUND OF MUSCLE UPS EACH FOR MINIMUM WORK REQUIREMENT. THE OTHER TWO ATHLETES MUST BE HOLDING THE  WORM ABOVE HEAD, WHILE ATHLETE THE OTHER ATHLETE IS WORKING ON MUSCLE UPS

*** YOUR TIME IS RECORDED WHEN ALL WORK IS DONE AND WORM IS IN DESIGNATED AREA AND ALL TEAMMATES ARE ACROSS THE FINISH LINE.



DONATION 4 Families