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2018 Competition workouts

Standards

WOD 1 & 2 (All Divisions)

0:00 - 4:00

1. Athletes will begin with an empty Barbell and Weights Stacked on the side.

2. At the count of 3,2,1 go athletes may load the bar and start making attempts, every successful lift will be recorded.

3. The barbell must start on the ground and finish overhead in one fluent motion (No hang snatches allowed)

4. Athletes may squat, power or split snatch the barbell.

5. Athletes must show control at the top of the lift with the knees, hips and elbows locked out at the top and may drop the bar once the judge has given them a thumbs up.

7. Both athletes will use one barbell and must have clips on the bar before each lift.

8. Athletes may go up or down in weight as desired.

9. The video attached shows 3 acceptable reps first and the rest are no reps.

10. The athletes may adjust the weight on the bar for the hang clean but cannot make any attempts before the 4:00 mark.

HANG CLEAN (All Divisions)

4:00 - 8:00

1. Athletes will begin with a pre-loaded Barbell with the weight of their choice.

2. No attempts at a Hang Clean can be made before the 4:00 mark.

2. At the count of 3,2,1 go athletes may start making attempts, every successful lift will be recorded.

3. The Athlete must Deadlift the bar to full extension before any attempt is made (No Cleans from the floor)

4. Athletes may perform the hang clean from anywhere above or below the knees.

5. Athletes Hang squat, power or split Clean the barbell.

6. Athletes must show control at the top of the lift with the knees and hips fully extended and may drop the bar once the judge has given them a thumbs up.

7. Both athletes will use one barbell and must have clips on the bar before each lift.

8. Athletes may go up or down in weight as desired.

9. The video attached shows 3 acceptable reps first and the rest are no reps.

10. The Barbell must be stripped and weight must be stacked back in order before beginning WOD 2.

Wall-Balls (All Divisions)

1. The Athlete must start with the ball at the top with the knees and hips fully extended.

2. Hip crease below the knee on each squat.

3. The ball must physically touch the target anywhere on the actual target face.

(Scaled Division may touch the bottom edge of the target)

4. Teammates may catch the ball after the other teammates last rep to continue as long as they catch the ball at the top 

4. The video attached shows 3 acceptable reps first and the rest are no reps.

C2B Pull-ups

1. The athlete will start each rep at the bottom with the elbows fully extended and both feet off the ground.

2. Strict, kipping and butterfly are acceptable as long as the chest physically makes contact with the bar anywhere below clavicle. 

3. The video attached shows 3 acceptable reps first and the rest are no reps.

Pull-ups

1. The athlete will start each rep at the bottom with the elbows fully extended and both feet off the ground.

2. Strict, kipping and butterfly are acceptable as long as the chin clearly passes above the bar. 

3. The video attached shows 3 acceptable reps first and the rest are no reps.

KB SWINGS

1. The athlete must start by deadlifting the kb to the hips before initiating the swing.

2. The kb may be swung with the arms straight or snatched from the hip to overhead.

3. The kb must start at the hips and finish over head with the elbows fully extended and the athletes ears visibly in front of their arms. (Head through at the top)

4. The kb angle overhead does not matter.

5. The kb must be controlled back to the ground if it's dropped from above the waist the last rep will be taken away.

6. The video attached shows 3 acceptable reps first and the rest are no reps.

BOX JUMP OVERS

1. Athletes must initiate the jump taking off and landing with both feet together. (Only step-overs for Scaled Division)

2. Athlete may jump completely over or land on top of the box and does NOT have to extend the hips at the top.

3. Athletes may jump criss cross or behind one another as long as one athletes feet are on the ground at all times.

4. Scaled division is allowed to step but both feet must start from the floor, be together at the top and finish together on the other side of the box.

5. The video attached shows 3 acceptable reps first and the rest are no reps.

T2B

1. The athlete will start each rep at the bottom with the elbows fully extended and both feet off the ground.

2. Strict or Kipping is allowed as long as heels come behind the rig at the bottom and both feet touch together at the top. 

3. The video attached shows 3 acceptable reps first and the rest are no reps.

KNEE RAISES

1. The athlete will start each rep at the bottom with the elbows fully extended and both feet off the ground.

2. Strict or Kipping is allowed as long as heels come behind the rig at the bottom and both knees come above the hip crease at the top. 

3. The video attached shows 3 acceptable reps first and the rest are no reps.

HANG POWER CLEAN & JERK

1. Athletes will begin with the bar on the floor and must deadlift to full extension before initiating the first hang clean.

2. The hang clean can be performed anywhere ABOVE the knees and must be caught in a power position (No Squat cleans allowed).

3. The Jerk may be a Strict Press, Push Press, Push Jerk or Split Jerk.

4 The jerk finished with the barbell overhead, Knees and elbows fully extended, feet together and head through the window at the top.

5. The video attached shows 3 acceptable reps first and the rest are no reps.

SYCHRONIZED OTB FACING BURPEES

1. Both athletes must start on the same side facing the barbell.

2. They must make contact of the chest at the bottom of the burpee together. If one athlete touches before the other they must wait for the other athlete to touch the floor before they can get up.

3. Athletes may step up from the burpee but must jump over the bar together leaving the floor with two feet and landing on the other side with two feet at the same time. (Scaled Division May step over the barbell)

4. If the jump over the bar is out of sync and they are given a no rep they must jump back over the bar in sync to complete the rep.

 (They do not need to repeat the burpee only the jump)

5. If an athlete fails to make contact with their chest at the bottom and they get up both athletes must repeat the burpee before they jump over the bar.

6. The video attached shows 2 acceptable reps first and the rest are no reps.

POWER SNATCHES

1. The barbell must start on the ground and finish overhead in one fluent motion (No hang snatches, no clean and jerks allowed)

2. Athletes may power or split snatch the barbell. (No Squat Snatches)

3. Athletes must show control at the top of the lift with the knees, hips and elbows locked out at the top with the feet together.

4. The video attached shows 3 acceptable reps first and the rest are no reps.

KB SUMO DEADLIFT HIGHPULL

1. The KB will start on the floor and the athlete must deadlift and high pull the kb in one continuos motion to where the handle is at clavicle level.

2. At the top the hips and knees must be fully extended with the elbows above the KB handle.

3. When lowering the KB it must physically make contact with the ground every rep.

4. The video attached shows 3 acceptable reps first and the rest are no reps..

SKI ERG

1. The athletes will be staged on the turf on the count of 3, 2, 1 go one athlete will sprint to the erg and begin the 500m.

2. Teams may divide the ski anyway they desire.

3. If athletes decide to switch they must run back to tag in their teammate and make the switch.

4.  Athletes cannot let go of handles and must return them to the top in a controlled manner.

5. Once the monitor reads 500m the team may begin the rope climbs (KB SDHP for scaled).

6. Using the same tagging method in order to switch.

ROPE CLIMB

1. Athletes may jump up to the rope and climb in any style (Legless or any leg lock is acceptable)

2. The athlete must touch the correct marker with one hand in order to complete the rep. (15' or 12')

3. On their descent both hands must clearly touch below the low tape on the rope before they may drop to the floor.

4. If an athlete fails to do so the entire rope climb will be considered a no rep.

5. Athletes will use same tagging point as the Ski portion.

D-Ball Clean

DUBS

1. Athletes must work in designated area.

2. One athlete working at a time.

3. Rope must travel under the feet twice before the feet touch the ground again.

4. Any reps where the rope finishes in front of one foot or both feet will not be counted.

5. Any singles will not be counted.


Single

1. Athletes must work in designated area.

2. One athlete working at a time.

3. Rope must travel under the feet once before the feet touch the ground again.

4. Any reps where the rope finishes in front of one foot or both feet will not be counted.

5. Any double unders will not be counted.

D-Ball Clean

1. The D-Ball cleans will be performed in the athletes working area.

2. The ball must come from the ground and finish over the shoulder.

3. The athlete may lift the ball in any form as long as the hips are open and knees are fully extended at the top before the ball is dropped over the shoulder.

4. The ball must clearly pass over the shoulder falling behind the athlete.

5. No assistance is allowed from the non working athlete.

6. The video attached shows a 3 good reps and the rest are no reps.

SLED PUSH

1. Only one athlete may push the sled at a time and the other athlete will be staged off of the turf.

2. Sled push will begin with the sled touching the rubber floor and will travel down the turf 12.5m around a marker and back to touching the rubber floor completing 25m continuing until the distance is completed.

3. If the cone is moved by the sled the athlete must fix its position before continuing.

4. Failure to touch the rubber on the way back will force the athlete to drag the sled back to make contact with the rubber again before any further distance is counted.

5.The video attached shows a good rep and a no rep.

STANDARD VIDEOS

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