Brawl V WOD Standards

Transcription

1 Brawl V WOD Standards ** collars will be used on all barbells** WOD 1 2m Max Handstand Push Ups - Then 1 minute transition to WOD 2 WOD 2 9 min Cap Power Snatches Wall Balls Box Jumps WOD 1&2 Division HSPU Power Snatches Wall Balls Box Jumps Scaled Men 24 Box Pike 55# 14# to Step Ups Scaled Women Rx & Ma. Men 20 Box Pike on Knees 25# Plate To AbMat 45# 10# to Step Ups 75# 20# to Rx & Ma. Women 25# Plate to Abmat 55# 14# to Fire Breather Men Parallette 6 Deficit 95# 25# to Fire Breather Women Parallette 6 Deficit 65# 20# to WOD 1 Rules: At the start of 3,2,1, Go! All athletes will have 2 minutes to complete as many HSPUs as possible. They will then rest one minute and proceed to WOD 2 Scaled : For scaled athletes, plyo boxes will be placed against the wall. Athletes will use the box to complete Pike Push Ups. Men will use a 24 box with their feet against the wall and an abmat on the ground underneath their head. Due to athlete height differences, the judge will determine the placement of the abmat once the athlete s torso is perpendicular to the ground. For the rep to count, the athlete s feet must remain in contact with the box and wall during the duration of the movement and legs must remain straight. The athlete will then lower himself down do the abmat with the head coming in contact with the mat and depressing it, demonstrating proper depth. No only hair touching. If any other body part comes in contact with the box or the feet lose contact with either the box or wall, it will be counted as a "no rep".

2 Women will use a 20 box and will rest their feet on the wall and box, and their knees on the box. The abmat will be placed on the ground against the edge of the box. Depending on torso length of the woman, to achieve proper pike position, the long or short edge of the box will be against the wall. The same movement standards apply for the women as the men, with the exception of the knees touching the box. Rx/Masters: Athletes will perform HSPUs as outlined by Crossfit. Athletes will have an abmat underneath their heads and 25# weights to rest on to bring their hands at the same level of the abmat. Athletes will have the option to move the abamt and plates away from the wall (no more than 6 inches) if they prefer, however, the plates must always tough the long edges of the abmat. Additionally, there will be lines drawn on the plates to simulate a box. The athlete s entire hands must be inside the line, fingers included. For the rep to count, the athlete must begin each rep with legs and arms fully extended in the Handstand position. The athlete will lower their self to the abmat, depressing it with their head to demonstrate proper depth; no only hair touches. The athlete will then press back into full extension of the arms and legs, with both feet staying in contact with the wall at the end of the movement. A "no rep" will counted if the athlete demonstrates any of the following: Not beginning the movement will fully extended arms and legs, hands/fingers outside of the box, not depressing the abmat at the bottom of the movement, not pressing to full extension of both arms and legs, feet not in contact with the wall at the end of the pressing movement. Fire Breather: All movement standards of the Rx division will apply with the addition of a 6 Deficit. Additionally, instead an outlined box on plates, FB athletes will be using parallettes. Parallette spacing will be one abmat between the legs of the parallettes. Parallettes will be flush against the wall, no moving their placement. Athletes may move the abmat and plate to their desired location, athletes may also position their hands anywhere on the parallettes they choose. WOD 2 Rules: At Go! Athletes will begin cycling through the reps as outlined above. Power Snatches (all divisions): Each rep will begin from the floor with the bar moving from the ground to overhead in one motion. Muscle, Split, Power, and Squat snatches are allowed. The rep is finished when the bar is over head with full extension in the legs, hips, arms, and head in between the arms when viewed from profile. Deadlifting the bar to the hips for a hang power snatch will not be allowed and counted as a "no rep". When performing touch and go reps, both ends of the barbell must touch the ground. Wall Ball (all divisions): For each rep of the wall ball, the hip crease must descend below the knees (below parallel). The athlete will then extend and toss the ball to the appropriate target. The centerline

3 of the wall ball must touch or exceed the line/target. The athlete must then catch the wall ball and continue their reps or may choose to let the wall ball fall to the ground. If the ball touches the ground, it must come to a complete stop before it s picked up again for another attempted rep. No bouncing and catching. Box Jumps: Scaled: All scaled athletes will perform box step-ups. The rep will begin with both feet on the ground and end with both feet on the box and hips fully extended and in control of their body in space. Athletes do not have to alternate feet. If the athlete leans back to reach full extension, it will be counted as a "no rep". If any part of the body other than the feet come in contact with the box, it will be counted as a "no rep". Rx/Ma/FB: All reps must be completed from the floor to the top of the box with a jump. The rep will begin with both feet on the ground and must leave the ground at the same time. The rep will end when both feet land on the top of the box, hips fully extended, and in control of their body in space. If the athlete leans back to reach full extension, it will be counted as a "no rep". If any part of the athlete s body comes in contact with the box other than the feet, it will be counted as a "no rep". Athletes must step/jump down on the same side of the box they jumped on. If an athlete wishes to use a different side of the box, they must walk around the box. WOD 3 7m AMRAP 10/8c Assault Bike 10 Deadlifts 10/8c Assault Bike 10 Lateral Bar over Burpees Division Ass. Bike Deadlift Scaled Men 10 Calories 165# Scaled Women 8 Calories 115# Rx & Ma. Men 10 Calories 225# Rx Women 8 Calories 155# Masters Women 8 Calories 135# Fire Breather Men 10 Calories 275# Fire Breather Women 8 Calories 185#

4 WOD 3 Rules: At the start of 3,2,1...Go! Athletes will begin moving through the above reps. Assault Bike: Athletes will be responsible for resetting their calories at the beginning of each ride. Before the heat begins, each athlete will have the opportunity to set the bike seat to their preference. The athlete must also stay on the bike until the judge confirms the display reads the correct amount of calories. When the athlete mounts the bike for all subsequent rides, they are responsible for resetting the meter, not the judge. Athletes should be familiar with the Assault Bike monitors. Deadlifts: All deadlifts will begin from the floor and finish when the bar is lifted with legs straight, hips extended, and shoulders behind the bar. The athlete does not have to lower the bar to the floor for the rep to count. A "no rep" will be given if it appears the athlete is bouncing the weight off the ground, is not reaching full extension of the hips or knees, or shoulders do not finish behind the bar. When performing touch and go reps, both ends of the barbell must touch the ground. Lateral Bar over Burpees: Scaled: The athlete will have the option of stepping down to the ground and stepping up and over the bar. Athlete may also step over the bar. For the rep to count both thighs and chest must touch the ground. Rx, Ma, FB: All Athletes in these divisions will follow the CrossFit Open Standard for burpees. Each athlete will jump back and down with both feet at the same, thighs and chest must come in contact with the floor, then they will jump up and forward with with both feet at the same time. When jumping over the bar, both feet must leave the ground and land at the same time. The rep will count when the athlete successfully completes the jump to the otherside of the barbell. A "no rep" will be given if the athlete steps down or up during the burpee, thighs and chest do not contact the floor, or if the feet do not leave/land at the same time during the jump. IF the athlete fails the jumping over the bar portion of the movement, they will be permitted to redo the jump from the side they started the movement on. Hips DO NOT have to be fully extended during the jump for the movement to count.

5 WOD 4 10m AMRAP Squat Clean (Increasing Wt) 6 CTB Pull Ups Then Max Squat Final Weight *Tie Break: time to complete all Sq. Cleans & Pull-Ups Then - 1m transition to WOD 5 WOD 5 5m Cap Back Squat, Est. 1 RM (From Rig) Division Cleans Pull-Ups Scaled Women (Power) Power: 35/45/55/65/80/ 95 Jumping CTB Scaled Men (Power) Power: 55/75/85/95/115/ 135 Jumping CTB Rx Women 55/65/80/95/115/ 135 Chest to Bar Rx + Ma. Men 75/95/115/135/165/ 185 Chest to Bar Ma. Women 45/55/65/80/95/ 115 Chest to Bar Fire Breather Women 65/80/95/135/145/ 155 x4 Bar Muscle Up Fire Breather Men 95/115/135/185/205/ 225 x4 Bar Muscle Up WOD 4 Rules: At the start of 3,2,1...Go, all athletes will begin moving through the above rep scheme. At the end of each round of pull-ups, athletes will add weight to their barbell. In order to make weight identification easier for judges, the weight must be loaded in accordance with the below weight configuration. All weights will be loaded heaviest to lightest. Men Scaled Wt Config # , ,10 45

6 Women Scaled Wt Config # ,5,2.5 25,5 RxM + MaM Wt Config # , ,15 45,25 RxW Wt Config # ,5,2.5 25,5 25,15 45,5 MaW Wt Config # ,5,2.5 25,5 25,15 Fire Breather M Wt Config # 25 25, ,25 45,25,10 45,45 Fire Breather W Wt Config # 15 15,5,2.5 25,5 45,5 45,10 45,15 Scaled: Power Cleans: All reps will begin from the floor. For the rep to count the athlete will move the barbell in one motion from the floor to the shoulders. Knees and hips must be extended, and the athlete s elbows in front of the bar at the end of the movement. Athletes will have the option

7 to muscle clean if they choose. When performing touch and go reps, both ends of the barbell must touch the ground. Jumping CTB Pull Ups: Athletes will stand on a small box or on weight plates to establish their appropriate height under the pull up bar. Appropriate height for all athletes will be the distance of their clenched fist with thumb extended from the top of their head to the bottom of the pull up bar. For the rep to count, athletes will lower themselves until arms are fully extended, then jump and pull themselves up until their chest touches the bar. The chest is the area below the collar bone to the bottom of the sternum. A "no rep" will be received if the athlete does not fully extend their arms at the bottom of the movement or if their chest does not contact the bar. Rx/Ma: Cest To Bar Pull Ups: Athlete will begin each rep with feet off the ground and arms extended. Athlete will pull their self up until their chest touches the bar. The chest is the area from beneath the collarbone to the bottom of the sternum. Athlete may use any grip they choose; they may also perform the pull-up as strict, kipping, or butterfly. A "no rep" will be given if the athlete does not fully extend their arms at the beginning of each rep or if their chest does not touch the bar. FB: Bar Muscle Up: Athlete will begin each rep with their arms extended and feet off the ground. Athlete will pull their hips to bar and press until their body is above the bar, arms fully extended/locked out, and shoulders in front of the bar when viewed from profile. Athlete may choose to rest on the bar or rest on the ground. A "no rep" will be given if the athlete s arms are not fully extended at the bottom of the rep, arms are not locked out at the top of the press, or if the shoulders are not in front of the bar at the end of the movement. Athletes may not fall back while extending their arms. RX/Ma/FB: Squat Cleans: For the rep to count, the athlete must move the barbell from the floor to the shoulders in one motion and catch the barbell in the squat position. A power clean and front squat will not be allowed. During the squat portion of the lift, the athlete s hip crease must descend below their knees (below parallel). The athlete will then stand up with knees and hips extended, and elbows in front of the bar. Power cleans and muscle cleans will not be allowed. A "no rep" will be given if the athlete fails to squat below parallel, does not fully extend their hips and knees at the end of the movement, or does not finish with their elbows in front of the bar. When performing touch and go reps, both ends of the barbell must touch the ground. WOD 5 Rules: All Divisions: Athletes will take the bar from the rack and begin standing tall. For the rep to count, the athlete must squat the bar with the hip crease below the knees (below parallel) and stand up with knees and hips extended. Athlete must wait for their judge to call out a successful

8 rep BEFORE re-racking the weight. Athletes will receive a no rep if, they fail to stand up the weight, use their hands to assist the lift, or If the athlete racks the weight before their judges makes the determination. Athletes will have as many attempts as they want. They are also responsible for loading their bars and racking them should they have to bail and wish to re-try. After a failed weight, athletes may attempt the same weight or increase the weight, but they may not decrease the weight. Safety Rule: If during the movement, the athlete fails; he or she must bail from the bar by pushing the bar off their back and moving their body forward. IF the athlete bails by bowing forward and dumping the bar over their head, they will be disqualified from WOD 5 and receive a 0 score.