ELFIT 2017 Individual Qualifier Workouts Motion Standards

Transcription

1 ELFIT 2017 Individual Qualifier Workouts Motion Standards Workout 3 The AMRAP 12 Minutes AMRAP 50 Wall Balls Cash in 8 Burpees to box jump overs 6 Chest to bar Pull-Ups 4 Pistols After every three rounds the athlete will perform 3 Bar Muscle ups Welcome to ELFIT 2017 The Third Individual Qualifier Workout is The AMRAP Medicine Ball Weight (20 / 14 LBs) (9 / 6 KG) Wall Ball Target Height (10 / 9 ft) Box Height (24 / 20 ) On the call of 3,2,1 GO the athlete will start with 50 wallballs, after completing the 50 wallballs athletes immediately starts the set of 8 Burpees to Box Jumps, 6 Chest to bar pull-ups, and 4 alternating pistols, after every 3 rounds, athlete should preform 3 Bar Muscle-ups and this goes on until the 12 Minutes are over. Athlete score is the total number of reps completed within the 12 minutes including the 50 wall balls, in case of a tie the time the athlete completed the wallballs in will be used as a tie breaker.

2 Athlete must jump over the box with both feet and land on the other side of the box. One-footed jumping or stepping over is not permitted. The next rep will then begin on the opposite side facing the box. Each rep is counted when the athlete lands on the ground on the opposite side, where they may begin their next rep. The bottom of both feet is the only part of the body allowed to touch the box. Clearing the box without touching it is allowed as long as the feet passes from over the box not from around it. Chest to bar Pull-Ups: The rep starts with the athlete hanging in full extension from the pull up bar and ending with the athlete s chest clearly making contact with the bar below the collar bone, strict, gymnastic kip and butterfly kip are allowed, if the reps doesn t start with full extension then it s a no-rep, if the athlete doesn t make contact with the bar below the collar bone it is also a no-rep. ANY PULL UP GRIP IS ALLOWED IN THIS WORKOUT

3 Pistols: Athletes must alternate legs for each repetition. If at any point they cannot complete a repetition on a leg, they cannot alternate legs until a repetition has been completed on that leg. At the start of the movement you must be standing on one leg, hips, knees fully extended, at the bottom of the pistol the hip crease MUST go below the top of the knee. You can hold on to the extended leg with your hands. You must stand up to full extension of the knees and hips before completing the next rep. NO OTHER PART MAY MAKE CONTACT WITH THE GROUND EXCEPT THE BOTTOM OF THE SQUATTING FOOT.

4 Bar Muscle ups: Every repetition of the bar muscle up must start with the athlete hanging in full extension and finishes with the athlete supported on top of the bar with the elbows fully locked out with the shoulders over or in front of the bar.

5 VIDEO SUBMISSION GUIDELINES An instructional from WODCAST has been sent to all athletes who have registered for ELFIT17, containing all the access, password, and steps needed for the scores and video submission. If you didn't receive the , please send us on All athletes must login to their athlete's profile on WODCAST and select their affiliate that will be approving the score. For athletes without an affiliate, select independent. Athletes can change their affiliate from their profile if they would like to by clicking on change affiliate under their profile picture. Please make sure to state your name, judge s name, box and country at the beginning of the workout. Please make sure to show all equipment that will be used during the workout at the beginning of the video. Please make sure to declare the weight you are about to attempt to the judge and to the camera before each attempt. The Athlete, Judge, Timer, and Equipment that will be used must be visible inside the frame of the video during the whole time of the workout. Judges are not to touch/modify the bar or move equipment during a workout unless there is a legitimate safety concern. While Submitting the workout, if the workout includes weights, the weight written in the score submission MUST be in (KGS).

6 WOD 3 2 ND AUG. - 7 TH AUG. MOVEMENTS - BUY IN 50 WALL BALL SHOTS FOR TOTAL REPS / TIME CAP: 12MIN REPS COMPLETED MOVEMENTS BURPEE BOX JUMP OVERS 6 CHEST TO BAR PU 4 PISTOLS 3 MUSCLE UPS ( AFTER EVERY 3 ROUNDS ) POSSIBLE REPS MOVEMENTS BURPEE BOX JUMP OVERS 6 CHEST TO BAR PU 4 PISTOLS 3 MUSCLE UPS ( AFTER EVERY 3 ROUNDS ) POSSIBLE REPS YOUR WOD 3 SCORE: FOR TOTAL REPS SCORE IS DETERMINED BY THE TOTAL REPS COMPLETED BEFORE THE TIME CAP ATHLETE NAME X ATHLETE SIGNATURE X JUDGE INT.