WOD DESCRIPTION – Retribution Couplet 2
Score Card – Score Card Retribution Couplet #2
“Retribution Couplet #2”
RX Version – 6 Minute AMRAP
Dead-lifts (315#/205#) and Box Jumps/Step Ups (30”/24”) – 4/4, 8/8, 12/12, 16/16 … adding 4/4 until infinity.
Scored by total reps completed in 6 minutes.
Masters 40 – 6 Minute AMRAP
Dead-lifts (315#/205#) and Box Jumps/Step Ups (30”/24”) – 4/4, 8/8, 12/12, 16/16 … adding 4/4 until infinity.
Scored by total reps completed in 6 minutes.
Masters 50 – 6 Minute AMRAP
Dead-lifts (255#/135#) and Box Jumps/Step Ups (24”/20”) – 4/4, 8/8, 12/12, 16/16 … adding 4/4 until infinity.
Scored by total reps completed in 6 minutes.
Scaled– 6 Minute AMRAP
Dead-lifts (225#/115#) and Box Jumps/Step Ups (24”/20”) – 4/4, 8/8, 12/12, 16/16 … adding 4/4 until infinity.
Scored by total reps completed in 6 minutes.
Teen/Beginner – 6 Minute AMRAP
Dead-lifts (155#/95#) and Box Jumps/Step Ups (24”/20”) – 4/4, 8/8, 12/12, 16/16 … adding 4/4 until infinity.
Scored by total reps completed in 6 minutes.
XY – 12 Minute AMRAP
Loads are the same as the RX and Scaled above. There are two barbells, one box, and one 45# plate for RX and one 25# plate for scaled. The box height is 24” for RX and 20” for scaled. The two athletes begin dead-lifts together, but they do not need to be synchronized, so if they are ending on Dead-lifts, one partner can get ahead on those for more reps. Then they will synchronize box STEP UPS while holding a plate, where athlete 1 will step up and down holding the plate, pass it across for athlete 2 to step up and down while holding the plate, they pass the plate back and forth on EACH rep until the two have achieved their 4 reps each. Back to the dead-lift bar, and then continue this process of plate passing for each step up.
THE PLATE MUST PASS WHILE BOTH ATHLETES HAVE TWO FEET ON THE GROUND. SIDE BY SIDE, ANGLED, ACROSS, ETC. YOUR CHOICE ON POSITION.
The Score is total reps completed in 12 minutes.
Score Card Retribution Couplet #1
WOD Description Retribtion Couplet #1 Description
“Retribution Couplet #1”
RX Version – 8 Minute AMRAP
Wall Balls (20#/14# to a 10’/9’ target) and Snatches (135#/95#) – 10/2, 14/4, 18/6, 22/8, 26/10 adding 4/2 until infinity.
Scored by total reps completed in 8 minutes.
Masters 40 – 8 Minute AMRAP
Wall Balls (20#/14# to a 10’/8’ target) and Snatches (115#/75#) – 10/2, 14/4, 18/6, 22/8, 26/10 adding 4/2 until infinity.
Scored by total reps completed in 8 minutes.
Masters 50/Scaled – 8 Minute AMRAP
Wall Balls (20#/14# to a 10’/8’ target) and Snatches (95#/65#) – 10/2, 14/4, 18/6, 22/8, 26/10 adding 4/2 until infinity.
Scored by total reps completed in 8 minutes.
Teen – 8 Minute AMRAP
Wall Balls (20#/14# to a 10’/8’ target) and Snatches (75#/55#) – 10/2, 14/4, 18/6, 22/8, 26/10 adding 4/2 until infinity.
Scored by total reps completed in 8 minutes. The snatch for a barbell loaded with less than full size plates travels below the knees for the initiation of each rep.
Beginner – 8 Minute AMRAP
Wall Balls (20#/14# to a 9’/8’ target) and Snatches (65#/45#) – 10/2, 14/4, 18/6, 22/8, 26/10 adding 4/2 until infinity.
Scored by total reps completed in 8 minutes. The snatch for an empty barbell travels below the knee cap for the initiation of every rep.
XY – 6 Minute AMRAP 2 Minute Rest 4 Minute AMRAP
Loads are the same as the RX and Scaled above. There are two barbells, and two wall balls. Once again the WOD is altered to tie the partners together a bit. In this WOD for the first 6 minutes both partners work on their own to max capacity. In the 2 minute rest, they will total their score. In the second 4 minute AMRAP the partners will be listed as the Chipper Partner and the AMRAP Partner. The Chipper Partner is the one who had more reps in the first 6 minutes. Total the AMRAP partners wall ball reps (the lesser rep count of the two partners). The Chipper Partner will start the second 4 minute AMRAP as an AMRAP of Snatches First, followed by Wall Balls. Their rep count of each, is the number of wall balls the AMRAP partner got in the first 6 minutes. So, this should become an AMRAP of Snatches for the chipper partner in many cases. In other words, if the AMRAP partner got 42 wall balls (finished the round of 18). Then the Chipper partner has 4 minutes to do 42 snatches followed by 42 wall balls, back and forth (probably not getting too far into this in most cases).
The AMRAP Partner simply starts back over at the top of the first 6 minutes, 10/2, 14/4, etc.
Retribution Chipper – WOD #2
IMPORTANT CHANGE – Women Scaled, Women Masters 50+ and XY Scaled Teams – the woman uses a 45# barbell to do the overhead lunge. If you have already done the WOD as of 4/24/14 10:14 EST you can take 1 minute off of your time if you used 65#, or you can re-do. You still need to hold the 65# barbell for the XY teams, so add a barbell, or strip the men’s bar.
RX Version
50 Kettlebell Snatches 1.5 pood/1.0 pood 40 Hand Release Push-ups 30 Chest to Bar Pull-ups 20 Burpee to Plate 10 Overhead Barbell Lunge 135#/95#
Masters 40
50 Kettlebell Snatches 1.5 pood/1.0 pood 40 Hand Release Push-ups 30 Chest to Bar Pull-ups/30 Chin over bar pull-ups (women) 20 Burpee to plate 10 Overhead Barbell Lunge 135#/95#
Masters 50
50 Kettlebell Swings (American) 1.5 pood/1.0 pood 40 Hand Release Push-ups 30 Chin over bar pull-ups 20 Burpee to Plate 10 Overhead Barbell Lunge 115#/45#
Scaled
50 Kettlebell Swings (American) 1.5 pood/1.0 pood 40 Hand Release Push-ups 30 Chin over bar pull-ups/30 jumping pull-ups (women) 20 Burpee to Plate 10 Overhead Barbell Lunge 95#/45#
Teen
50 Kettlebell Swings (American) 1.0 pood/.5 pood (18-20#) 40 Hand Release Push-ups 30 Chin over bar pull-ups/30 jumping pull-ups (women) 20 Burpee to Plate 10 Overhead Barbell Lunge 65#/45#
Beginner
50 Kettlebell Swings (Russian) 1.0 pood/.5 pood (18-20#) 40 Hand Release Push-ups 30 Jumping Pull-ups 20 Burpee to Plate 10 Overhead Plate Lunge 45#/25#
XY: Rx and Scaled use the same weights above, however: you must hold a barbell at all times. For RX it is a 65# barbell, for scaled it is a 45# Barbell. Held in the rack position by the women, and the overhead position by the men. Overhead is arms straight, barbell overhead in a line with shoulders, hips and knees. Rack is across the shoulders. Arms can be in the traditional OLY rack position, or in the powerlifting front squat position (double cross overhand grip), or any grip you can devise to hold the barbell across the front of the shoulders. NOT THE BACK. The athletes will take turns in each movement. Decide which will start with the barbell, and which will start with the chipper. Once athlete 1 completes the first 50 reps in the chipper, athlete 2 will pass the barbell to athlete 1 and begin their 50 reps. This continues back and forth until the work is done. At any point that the barbell is dropped from the rack position or overhead position, NO WORK CAN BE DONE. Any time the barbell is dropped to the ground, both athletes must do 5 burpees to a plate. Work resumes when the barbell is in the correct position.
DT UP – WOD #1
There is a PDF that you can download below.
“DT Up”
Every 2 minutes on the minute – 9 Dead-lifts, 6 Hang Power Cleans, 3 Shoulder to Overhead
Dead-lift : from ground to upright with shoulders behind the bar, and the knees, hips and torso in line or with shoulders far enough back that it is extended beyond in line.
The HPC : must be a hang-clean, you can drop (squat) below the bar as far as you want, however the barbell cannot start below the knee. Elbows must be in front of the barbell at completion with knees hips and shoulders in line.
Shoulder to overhead : from shoulder to locked out overhead, in line overhead, elbows straight.
The barbell can be dropped at any point in time, but before the movement is true. So if one dead-lift is left, and the athlete cleans it from the floor, it is both a no rep on the dead-lift as well as on the clean. DL because the shoulders were not pushed behind the bar at the moment of straight knees and hips (or if they were, you would have a hard time telling). The Clean is no repped, because it did not start from a paused position in the hang.
The weight of the barbell starts as listed below. However, you must add 10# every two minutes. Scoring is the total number of reps that are completed. You can have assistance to load the bar, and you can have multiple bars (thus a ladder might be used at your hosted competition).
Example – an RX Male starts with 135#, does 9,6,3 then adds 10#. At the 2 minute mark, he performs 9,6,3 and adds 10#. At 4 minutes completes 9,6,3 and adds 10#. At 6 minutes completes 9, 6, 2 and fails to get the third jerk. His score is 18 reps times 3 = 54 + 17 = 71 total reps
Starting Weights:
RX, Masters 40: 135#/95# Scaled, Masters 50: 95#/65# Teen : 75#/55# Beginner : 65#/45#
XY: Rx and Scaled use the same starting weights as above, however. You must complete 10 Burpees to a plate (see the standards) every 2 minutes. You can break it up however you want between the two athletes. In testing, I chose to do this with my wife as scaled competitors. She was able to go to 105# then failed. Up to that point I was doing 7-8 burpees to her 2-3. Once she failed, from that point forward she did all of the burpees the rest of the way until I failed at 12 rounds.
THE BURPEES ARE ADDED TO YOUR REP COUNT.
Remember – you can have assistance in loading/changing your bar. Be sure it is loaded correctly. Adding 5’s, removing and adding tens, removing and adding 15’s, then back to adding 5’s… etc, is a good way to escalate your barbell.
| synonyms: | punishment, penalty, one’s just deserts; More |
Hosted event as well as online competition. Three Ways to compete:
1. – ONLINE:
You’ll have four days to do the WODs and turn in your results. Only video results are eligible for prizes. If you are no rep’ed in your video you are out of prize contention, so use a judge too if you don’t trust yourself.
This INCLUDES a shirt which will be provided by WODLife directly to your door. Does your local box want to host the WOD’s? There is no registration to do so, they simply offer to program the WOD’s, and they give you a place to WOD and get video’d, see below.
2. – HOSTED:
You can compete at one of the hosts. This will be more fun for you, but you’ll do the WOD’s in one or two days depending on the host. You will still need video to be eligible for OVERALL prizes. You are responsible for those, not the host. So if you think you could be top three in the World, then get someone to record you. The host could choose the 26th or 27th.
3. – ONLINE and HOSTED:
You can do the WOD’s as they are posted on the web site starting on the 23rd. And get them recorded, then finish up the final WOD at a box on the 26th or 27th. There are many ways to work this. Our final rule is that any competitor who wants to be ranked, or possibly win, must have scores in by Sunday, April 27th at midnight EST. So even if you went to a box and competed on the 26th, you could re-do them all and record them on the 27th. Go crazy!
T-SHIRTS – fulfillment happens by WODLIFE so we don’t know when you will get your shirt. We do know that we will hold all orders until April 10th, then we will submit to WODLife. They will print and ship that first pile, thus registering before the 10th of April is how you insure you get a shirt before the event. We will be submitting every three days, then every day after the 16th until competition day. One last submission will go out on the 30th for those who decided after the fact to get a shirt. They do not over print these, they wait, then fulfill what has been ordered. So there is no reason to wait for a “sale”. And the only way to guarantee you get it before the event, is to sign up before April 10th.
Of course, the price increases well before that, so if you are reading this before the price increase (upper right), you should probably register now. It is cheap enough!
PRIZES
The top RX Male and top RX female as well as the top RX Team will receive cash based on total sales in their division. We are starting with a simple amount, and will update this area below as we go:
DATE UPDATED: 03/09/14
RX MALE/FEMALE: $100 (each)
RX TEAM (XY): $200
Selecting Categories – If you are an RX Quality competitor, select RX. If you are a master, at 40 – we will scale slightly, at 50 we will scale more (60 + you guys are with the 50 year olds, or simply choose scaled as that will be the easier). Masters 40-59 years of age, if you are scaled, select scaled as well, forget RX Masters, we’ll kill you probably! Beginner is perfect for a newbie, and scaled will push you hard, but will have skills and loads altered out. Yet you might find yourself doing a considerably high volume workout if you are still a fit scaled competitor!
XY – one male and one female, same as above for RX and Scaled selection.
ALL INCLUSIVE? Yep!
Many people have been upset with the CrossFit Games Open. We aren’t crowning any champions of the world, so we don’t have the stresses that they have trying to be sure to elect top athletes for regionals, while still keeping everyone happy. We’ll test you appropriately for each division.
HOSTS
If you want to host the event at your box, sign up for $50. We send you posters, and medals (you need at least 15 people signed up by 4/10 to get medals). We also send you 40% of registration funds (not counting the late increase, as we are giving away most of it with a t-shirt, shipping, medals and posters). Sign up 15 athletes and we’ll give you $50 gift certs to WODLIFE.
We better get 3,000 athletes to be able to cover costs, so go out and recruit! We need volume to make this a doable, repeatable, lifelong, cool event! Go promote, and share Facebook posts to help!
WOD’s
We won’t give you the WOD’s until the first is released on 4/23, and then each day after. But, we will tell you movements and standards well before. Look here for those updates the second week of April.
