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"Pink Ribbon" aka "Fight THE Flight"

WORKOUT SPECS/DIVISION BREAKDOWN

This one is for the TA TA's. "Breast Cancer" is a chronic disease in which breast tissue cells start growing abnormally and uncontrollably. It is considered the 2nd most common cancer in women after skin cancer. Although rare, there are cases of men having breast cancer as well.


The Pink Ribbon has been considered a international symbol of hope, and is repped in this workout. Considering it is the 2nd most common cancer in the U.S. we have chosen "Pink Ribbon" aka "Fight the Flight" as the name of our 2nd test of fitness for you all.  I'm sure there are many of you, who have either known someone, or lost someone from breast cancer. The TCM Foundation is seeking out 1,000 families/individuals that have been hit by this disease, and need resources so they can heal properly. Keep that in mind as you are crushing this workout today


WOD FLOW EXPLANATION: INDIVIDUALS

At the sound of the buzzer, athletes will advance to designated lane to start their run.  You will begin by running up a flight of stairs, that will lead you off the competition floor, and out of the UCCU Center. You'll Follow and encounter 2 Flights of stairs ( amount of steps and grade will be kept a secret ;)), and the course will lead you back in to the UCCU Center, and back to the competition floor approximating about 300M. You will then advance to your assigned lane, where you will complete 4 rounds of  20 Single Arm KB Front Squats and 10 Deadlifts on the Barbell, advancing your bar and KB each round to the designated zone. After which you will finish off, by heading out and finishing a 300M Flight Run. Your Time is officially logged when you cross the FINISH platform and having completed all the reps. 


Special Notes:

* There is a penalty for not following the course as it is designed

*If you reach the 11 min time cap, you will receive a 1 sec. penalty for every rep not finished. If you will not finish the run in time, There is a line marked in the UCCU center arena near by your designated zone, if you reach that marker and have the same rep count as someone, you'll earn yourself the tie breaker.


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.


"For Worm Squats" see  link , minus the press part:)

https://games.crossfit.com/workouts/regionals/2018/4?division=11#movementStandards


Elite/Rx/Scale/Novice/ALL Masters/14-15yr /16-18 year old INDIVIDUALS:

**ELITES ARE TO DO THE WORKOUT AS WRITTEN

*** All Divisions ***

Same Rep Scheme as noted. Weight Differences will be as such:


Rx/ ALL Masters/16-18yr

KB- 53/35

Deadlift -225/155


Scaled/14-15yr

KB - 35/26 

DL- 165/115


Novice

KB - 35/36

DL - 135/95



WOD FLOW EXPLANATION: TEAMS

At the sound of the buzzer, all athletes will advance to their stations. One of your athletes  will begin by running up a flight of stairs, that will lead you off the competition floor, and out of the UCCU Center. You'll Follow and encounter 2 Flights of stairs ( amount of steps and grade will be kept a secret ;)), and the course will lead you back in to the UCCU Center, and back to the competition floor approximating about 300M. The other 2 athletes are eagerly waiting at their assigned station. You will all proceed to hoist the worm to the shoulder and perform 20 WORM SQUATS. After that your team will then drop the WORM to the floor, and begin 10 WORM Deadlifts. Athlete 2 will then be eligible to start his/her FLIGHT RUN. Upon Athlete 2's arrival, the team will then do 2 rounds of WORM SQUATS and WORM Deadlifts. Athlete 3 will then be eligible to start his/her FLIGHT RUN. Both the resting athletes will do so in the designated zone, and must wait for Athlete to pass into your zone before you and your team can head to the FINISH Platform. Your time is official, when your entire team is on the platform after completing all the required reps.


***ALL TEAM DIVISIONS*** 

ELITE MALE TEAMS WILL USE *265 lb. WORM, ELITE FEMALES and ALL other Divisions will use *200 lb. Worm.

*Weights may vary but not by much.



WORKOUT

INDIVIDUALS:

start w/

300 M "Flight" Run


then complete

4 Rounds of:

20 Single Arm KB Front Squats 53/35

10 Deadlifts 275/185


then finish with

300 M "Flight Run"

*11 Min Cap


TEAMS:

start w/

Athlete One 300M Flight Run


then as a team complete 1 round of

15 Worm Squats  *265/*200

10 Worm Deadlifts *265/200


Athlete Two 300M Flight Run


then as a team complete 2 rounds of

15 Worm Squats  *265/*200

10 Worm Deadlifts *265/200

then finish with


Athlete Three 300M Flight Run


*11 Min Cap



Special Notes:

* Weights on worms are subject to change based on supply, but this is the initial training stimulus

**Your Score is the Time you/your whole team cross the FINISH Platform


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