Competition Corner

"Freight Train"

Override Off The Tracks Workout 2: “The Freight Train”
10min EMOM
(I Go, You Go Format w/ Partner - Alt. Minnutes)
30 Jump Rope
1 Clean and Jerk
RX = Double Unders
Scaled = Single Unders
*NOTE: Each Ahtlete will ONLY get 1 attempt at the barbell each round
Score = Total Weight of each partner's heaviest successful lift
TIME CAP: 10min
Workout Flow:
Athlete one will start at the back right of their square with their jump rope set up inside the middle of the box. At the start of 3,2,1 go Athlete 1 can move forward and grab their jump rope and begin working through their 30 double unders (single unders). Once finished with 30 Double Unders they will then move to their barbell for 1 Clean and Jerk.
*Things to Note, the barbell for the very first clean and jerk can be pre-loaded before the event starts. Athletes will only get 1 Attempt at the barbell each round. If the lift is successful the weight will be recorded on the scorecard. If the lift is missed at any point during the clean or jerk the lift will be deemed unsuccessful and receive a 0 for a score. As the rounds progress the non-working partner is allowed to help change weights for the working partner.
Once athlete 1 finishes, 1 round ending with their clean and jerk. Athlete two will begin with 30 Double Unders, and then move to the bar for their clean and jerk.
The athletes will continue in this fashion alternating rounds (minutes) until 10 rounds (5 rounds each) are complete or the time cap is hit.
The score for this workout will be the total of the heaviest successful lift for each partner
Movement Standards:
Double Unders/ Single Unders (Scaled):
This is the standard double-under in which the rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts. Single unders will follow the same rules with the rope passing only 1 time under the feet on each jump. *Note if someone in the scaled division would like to double unders they are welcome to but it will still be 30 reps for all divisions
Clean and Jerk:
During the clean, the barbell begins on the ground and must be lifted from the ground to the shoulders in one motion. A muscle clean, power clean, split clean, or squat clean may be used, as long as the barbell comes up to the rack position on the shoulders. Once racked, a press, push press, split jerk, or push jerk may be used to lock the barbell out overhead. The rep is counted when the barbell is fully locked out overhead directly over the middle of the athlete’s body, with the arms, hips, and knees extended, and the feet in line under the body.
Things to Note: No part of the body other than the feet may touch the ground during the execution of the lift. The barbell must pass through the front-rack position before going overhead; snatching is not permitted.