Friday 4.19.19

Ross W.

Ross W.

TFX Event “Complex Level 9":
Take 15 minutes to find your heaviest for this complex.  Record heaviest on the whiteboard:

5 Deadlifts
3 Hang Cleans (any style)
1 Shoulder to Overhead

The complex consists of 5 touch and go deadlifts with the athlete never resting the barbell on the ground. Then right into 3 Hang Cleans. The athlete may Hang Power Clean or Hang Clean the weight to complete the 3. Once all 3 are complete, the athlete will finish with 1 Shoulder to Overhead, any style.

If at any time the athlete rests the bar on the ground, it is an automatic no rep and the athlete must start the complex over again. You may rest the bar by either holding it at the top of the deadlift or in the front rack position. Resting the bar in the crease of your hips and bending over is NOT allowed, as well as resting the bar on your back during this complex. If you miss a shoulder to overhead but the bar does not touch the ground, you may attempt again.

The Deadlifts must be Touch N Go and is a traditional deadlift with the hands outside the knees. Sumo-deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout. No bouncing on the deadlifts are allowed.

For the Hang Cleans, the barbell must be taken from the hang position which is above the knee and each repetition finishes with the bar racked on the shoulders and the elbows clearly in front of the bar with the hips and knees fully extended. Both Hang Power Cleans and Hang Squat Cleans are allowed in this complex.

For the Shoulder to Overhead, the barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. Not coming to full lockout or not bringing your feet back together in a split jerk will be a NO REP. A Strict Press, Push Press, Push Jerk, or Split Jerk is allowed on the Shoulder to Overhead.

TFX WOD ”Stairway to Heaven”:
Rx:
12 minute Cap
3/2 Rope Climbs*
15 Devil’s Press 50/35
3/2 Rope Climbs
12 Devil’s Press 50/35
3/2 Rope Climbs
9 Devil’s Press 50/35

* 3 Rope Climbs for men. 2 Rope Climbs for women.

Intermediate:
15-12-9
Chest to Bar Pull-ups
Devil’s Press 35/25

Sc/Mx::
15-12-9
Pull-ups
Devil’s Press 35/20

*The Devil Press
Athletes will start each repetition with the dumbbells on the ground. Then, with the athlete’s hands on the dumbbell, they’ll perform a burpee, with chest making contact with the floor. From here, the athlete will jump to their feet, never taking their hands from the dumbbells. Next, the athlete shall snatch or swing both dumbbells from the floor simultaneously, and finish with both locked out overhead, with hips, knees, shoulders, and arms at full extension. This shall indicate a completed repetition. They may also clean the dumbbells to the shoulder and lock out overhead.

Please note, the athlete may “swing” the dumbbells between their legs to help to build momentum to get them overhead. The athlete also may pause at the shoulders and press the dumbbells anyway to get it overhead.

Mandi Reading