Here are the workouts and the standards of the movement if you have any question you can bring them up at athletes checkout. So be ready wod 4 is TBA Saturday. Looking forwards to a great comp and just remember DONT FORGET TO HAVE FUN. WOD 1: 4 Minutes to find max height Box Jump 30 Second Transit ion 5 Minute AMRAP 30 Double Under RX/Masters /Scaled 60 singles 10 Clean & Jerks Rx 155/115 Scaled 135/95 Master 115/75 Standards and Movements -Box Jump: will be from a standing position with both feet having to be planted on the top of box or plates with knees and hips fully extended. A one step or running jump will not be permitted. -Double-Under: The jump rope passes under your feet two times with a single jump. -Singles under: The jump rope passes under your feet one time with a single jump. -Clean & Jerks: Barbell goes from the ground to rack position in any manner. This can be a power clean, full squat clean, etc. The athlete then must push the weight overhead in any manner. This can be a press, push press, push jerk, or split jerk. The barbell must come to full lockout overhead with the hips, knees, and arms fully extended, and the bar directly over the heels. WOD 2: Floater WOD 1 Minute Max Reps Station 1-Snatch 75/55 Station 2-Mountain Climbers Station 3-Ring Rows RX (Elevated Body in Full Plank Position)-- Scaled and Masters(body is in a plank position with knees bent) will go over this movement day of comp. Station 4-Thrusters 75/55 Station 5-Burpees to 45lb Plate Standards and Movements -Snatch: The barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle snatch, a power snatch, a squat snatch or a split snatch. A clean and jerk is not permitted. The barbell must come to a fully locked out position overhead with the hips, knees, and arms fully extended, and the bar directly over the heels. This means the feet must be back together and under the bar with the arms locked out overhead for the lift to count. -Mountain Climbers: A straight body position, like the push up position, must be held throughout the entire movement. Bring one leg up towards your chest with your knee reaching or passing the nipple-line. Repeat this with the opposite knee and continue. Only coming up to the hips or belly button position will count as a No Rep. -Ring Rows: From a fully extended position at the elbow holding the rings in the plank position you will pull your body up towards the rings. The rings must touch the outside portion of the chest just under the armpits. Your body will then be lowered back down to a fully extended position at the elbow. The body must stay in the plank position throughout the movement. -Thrusters: With the barbell starting from the ground the athlete must clean the barbell to the front rack position using any clean technique they deem fit. From the front rack position the athlete will then take the barbell into a front squat to an overhead position. In the bottom position the athlete’s hip must travel below parallel for the rep to count and the athletes elbows must be fully locked out in the overhead position with the barbell directly over the heels. The barbell must also travel in one fluent motion with no pauses from the bottom position to the top position. This is not a clean and jerk movement. If athlete chooses to squat clean the first rep it will count as a good first rep. -Burpees to 45lb Plate: From a standing position the athlete will drop into a push up position with their chest, hips, and legs on the floor. The athlete will then push their bodies up and jump to a 45lb plate where they will be in a fully extended standing position with their hands coming up behind their head. WOD 3: 1k Row 50 Wall Balls 20/14 *Men to 10ft Target & Women to 9ft Target 30 Deadlifts 225/135 185/115 Standards and Movements -1k Row: Athlete will start in the ready position with the handle in the cradle position. -Wall Balls: Athlete with clean the wall ball into a front squat position and thrust the wall ball to a 10ft target for Men or a 9ft target for women. The athlete, after receiving the wall ball from the target, must have their hips travel below parallel for the rep to count. The wall ball must hit the upper portion of the target for the rep to count. If the athlete does not go below parallel it will be a no rep. If the ball does not hit the target it is a no rep. If the athlete hits just below or just above the target, that is a no rep. Deadlift: With the barbell starting from the ground position the athlete with move the barbell to the hip position with their knees and hips in the locked out position with their shoulder behind their hips. The barbell must be brought back to the starting position before the next rep. Both plates must touch the ground when being brought back to the starting position. If the knees or hips are not fully extended it will be a no rep. If the shoulders are not behind the barbell it will be a no rep
Posted on: Wed, 30 Oct 2013 11:22:29 +0000
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