GGJC - LoCo CrossFit

LoCo CrossFit is pleased to host The Garage Games Junior Champions Tour 2016-17 in Leesburg, Virginia.

3 WoDs and 4 Divisions.

WoD 1 – Snatch a Burpee. This is an upward ladder (3,6,9,12,15,18…) of snatches (hang snatches for youth and power snatches for teens) and burpees over bar.

WoD 2a – 1RM Max Snatch. This WoD is for the Teen (16-18) division only.

WoD 2b – Swing, Jump and Carry. This WoD begins with a 25m bear crawl buy in followed by an 5 RFT (Youth 7-9) or 7 RFT (all others) of kettlebell swings, farmer’s carry and box jumps.

WoD 3 – GGJCT Chipper II. This year’s chipper WoD has a little bit of everything in an ascending ladder followed by a reverse order descending ladder (10,20,30,40,50,40,30,20,10). Below are the movements that make up this chipper. There are some variations by division, please refer to the Standards and WoDs document below for details.

10 high knees or knees to elbow or toes to bar (see your division)

20 thrusters

30 abmat sit-ups

40 weighted forward lunges

50 single unders or double unders (see your division)

40 weighted forward lunges

30 abmat sit-ups

20 thrusters

10 high knees or knees to elbow or toes to bar (see your division)

Get all the details here:
GGJCT 2016-17 WoDs and Standards