Showdown WOD Announcement – “Patilac”

Oct 8th, 2015

Category: CrossFit

Showdown WOD Announcement – “Patilac”

 

This workout will take place on Day 2 of the Showdown.

Patilac – 10 min cap
40/30 Chest to Bar Pull-ups
75 Double Unders
50/40 Calorie Row
75 Double Unders
40/30 Toes to Bar

Scaled Version
30 Chin over Bar Pull-ups
75 Single Unders
40/30 Calorie Row
75 Single Unders
30 Sit-ups

Movement Standards

Chest to bar pull up– Arms must be fully extended at the bottom and chest (below the clavicle) must make contact with the bar.

Double Unders– Rope passes underneath twice. If you trip on the rope, that last double under does not count. Scaled division will complete single unders with the same amount of reps.

Row– Must hold handle until 50/40 calories is completed. 5 burpee penalty for releasing the handle before the full 50/40 calories is complete on the screen. Athlete will be required to fold up their rower safely into the predetermined position before moving onto the double unders. Double under accumulation will not occur until done properly.

Toes-to-Bar – Athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must be in contact with the bar at the same time, inside the hands. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body.

Sit-Up – To begin the athlete’s back must make contact with the floor, with the legs in the butterfly position and their hands touching the floor above their head. At the top, the athlete will sit up so the shoulders break the hip crease and the hands touch in front of the feet. AbMats are permitted.