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“Twisted Throwback”

2019 CrossFit Southie Showdown WOD

114 20
  • 21-15-9 Reps for Time
  • Deadlifts (225/155 lb)
  • Box Jump Overs (24/20 in)
  • Time Cap: 7 minutes

With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must complete 21 Deadlifts and 21 Box Jump Overs before moving on to 15 reps of each movement and so on.

Score is the time on the clock when the last round of Box Jump Overs is completed.

Movement Standards

Deadlift: A normal Deadlift set up with hands outside of the legs is required; no Sumo Deadlifts will be allowed. Full extension is required at the top, with shoulders stacked on top of the hips, and the ankles, knees and hips fully extended. Both plates must touch the floor at the same time on each rep. Excessive bouncing of the barbell is not allowed and will result in a no rep.

Box Jump Over: Athletes must begin perpendicular to the box when jumping. No lateral jumps will be permitted. Full extension is not required at the top of the box. Athletes can jump over the top of the box or pause on top. Stepping down is permitted in all divisions. A two-foot take-off is required.

Scaling

21-15-9 Reps for Time
Deadlifts (155/105 lb)
Box Step-Up and Overs (24/20 in)

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Background: "Twisted Throwback" was the 4th of 5 total WODs programmed for CrossFit Southie's @crossfitsouthie (Boston, MA, USA) 2019 Southie Showdown competition.
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