Southie ShowDown WOD Release – “Jerry Swinger”

Oct 20th, 2014

Category: CrossFit

Southie ShowDown WOD Release – “Jerry Swinger”

“Jerry Swinger”
10 Minute Cap
30 Wallballs (20/14)
30 Kettlebell swings (2,1.5)
60 Box Jumps (24,20)
30 Kettlebell Swings
30 Wallballs

RX -20,14lb Wallball/2,1.5 Swings/24,20 Box Jumps
Scaled- 14,10lb Wallball/1.5,1 Swings/ 20 inch Box Jumps; Step Ups Permitted

Scoring
Score will be your finish time. If you do not finish the workout in the 10 minute time cap, one second will be added for each rep not completed.

Standards
Wall Balls – Hip crease below the knee, ball must make contact with the specified target. Cannot play the bounce off a previous rep. The medicine ball must completely settle on the ground before proceeding to the next rep. The medicine ball can be picked up and launched from bottom position as long as hip crease is below the knee. The medicine ball must remain in the athletes lane after each rep including the final rep of each set. Failure to do so will result in a no rep.
Kettlebell swings– The athlete must show the arms completely locked out overhead stacked above the shoulder, hip and ankle. The athlete should bring the kettlebell to their body, not their body to the kettlebell. A good rep will require the kettlebell to be pointed up (no droopy kettlebells) at the top. Dropping kettlebells from above the shoulders or the kettlbell bouncing out of the athlete’s lane will result in a no rep.
Box Jumps– Athlete must show full control on top of the box and stand to full extensions with the hips stacked atop the shoulders and ankles. Rebounding is permitted. Step ups in the Rx division is not permitted.

DISCUSSION 3 Comments

  1. B. 10/23/2014 at 10:16 pm

    wondering whats the wall target for the scaled ?

  2. steve the bouncer 10/20/2014 at 11:36 pm

    Jerry, Jerry, Jerry, Jerry, Jerry!

  3. Alec 10/20/2014 at 9:42 pm

    Looks brutal- major beatdown.

    For any members too young to remember Jerry Springer from the 90’s, here’s a taste: http://www.youtube.com/watch?v=SnyEH8yjCnU