Teams of 2 complete for time:
Chin Over Bar Pull-up Hold
60 Hand Release Push-ups
Deadlift Hold (225#/155#)
1000m Row
100m Run
80 Kettlebell Swings (53#/35#)
Overhead Bumper Plate Hold (45#/25#)
100 Squats
* One bar per team, Partner 1 begins with the hold (or run) while Partner 2 begins completing the required number of reps. (ex. Partner 1 holds Chin Over bar while Partner 2 completes HR Push-ups. Swap when partner 1 drops from bar)
** Switch when Partner 1 cannot maintain the hold position (or when Partner 1 returns from the 100m run)
*** Alternate until the task is done and move on.
Results
I borrowed the idea for this WOD from one that was done at the UFC Fan Expo/CrossFit Men’s Final Event last year (video below). Having just tried that version of the WOD with Mark this is what felt like a good mix of scaled movements and logistics for a Saturday class. Having to test your grip strength and crank out reps or meters for your partner to minimize the struggle to just hold on is a fun new way to train. We will see this format again for team workouts.
Congrats to all who did 12.1 today and left it all out there. There was a lot of heart, effort, sweat and almost tears (as well as a few PR’s). After tomorrow the CF Games Open WOD 12.1 will be in the books. As of right now our team is tied for 24th in the region. Let’s hope we can hold on each week to stay in the top 30!
“K-Starr Plans For the Open” by the CrossFit Games
UFC Fan Expo/CF Men’s Final Event: