MOVEMENT STANDARDS - WOD #1 SCALED
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PART 1 - MAX CLEAN AND JERK MOVEMENT STANDARDS
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Start each rep with the barbell on the ground. Power cleans, squat cleans, and split cleans are permitted. • Hang cleans are not allowed. The lift must have two distinct phases: the clean and the jerk. • Snatching is not permitted. • The barbell must make contact with the shoulders. • It is NOT necessary to lock out the hips and legs to complete the clean before lifting the bar overhead.• The rep is credited when: - The barbell is locked out overhead, and arms, hips, and legs are extended. - The bar is over or slightly behind the center of the body, with feet in line. • A press, push press, push jerk, or split jerk are all permitted as long as the required finish position is achieved. • Receiving any assistance other than adjusting loading is not permitted unless safety is an immediate concern.
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PART 1 - NOTES
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The first 6 minutes will be used for the female to achieve a max clean and jerk lift. You may start with the bar loaded. You may also use the female OR Male bar. The male may help her switch out weights at any point. The male is also allowed to use these first 6 minutes to take warm up attempts before his 6 minutes begin. However, those attempts will not count towards his lift max.
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During the one minute transition, if you were using a female bar, YOU MUST SWITCH the bar to a male bar (NOTE: a female 35# bar will not be permitted to use during the 6 minute period the male is lifting. It must be a male bar). You may pre-load the bar to the 1st male attempt but may not begin until the one-minute transition period has ended. The female may help her partner switch out weights at any point.
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SAFETY NOTES: All plates MUST remain in front of the athletes while lifting. Clips must be used while attempting a lift. The other barbell that is not in use must be deloaded and in front of the athlete while lifting. You may not have 2 barbells loaded at any point.
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Immediately following the 6 minute lifting period for the male, you will have one minute to set the MALE bar to 95# by loading each bar with a 25# plate on each side. IT MUST BE LOADED LIKE THIS SO OUR JUDGES CAN EASILY ENSURE THE WEIGHT IS LOADED CORRECTLY. All other plates must be placed in the weight staging area. The box may be pulled from the weight staging area into the main part of the lane. Once the one minute transition period is up, the female may begin PART 2. See part 2 standards and notes below.
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PART 1 - SCORING
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TOTAL LBS = Max Female Clean & Jerk + Max Male Clean and Jerk
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PART 2 MOVEMENT STANDARDS
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DEADLIFT: The barbell starts on the ground. The athlete’s hands must be outside the knees. Sumo deadlifts are not allowed. The rep is credited when: - the athlete’s hips and knees reach full extension, and - the athlete’s head and shoulders are behind the bar. • Receiving any assistance with the barbell is not permitted unless safety is an immediate concern.
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BOX JUMPS: This is a two-foot jump onto the box. The hips and knees must open fully at or above the height of standing on the box. Both feet must be on the box together at some point in the rep. You may jump down or step down but you must jump up.
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HANG CLEANS: Every rep must start from the hang position which is at or above the knee to the hips (low, mid or high-hang permitted). Any rep that begins with the barbell on the floor must be deadlifted to full extension before lowering into the hang position. Power cleans, squat cleans, and split cleans are permitted. The rep is credited when the athlete’s hips and knees reach full extension, the feet are in line, and the bar is supported in the front-rack position, with the elbows clearly in front of the hands. • If the bar is lowered from the rack position before the hips and knees reach full extension, the rep will not count.
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BAR-FACING BURPEES: The burpees must be performed perpendicular to and facing the barbell. • Athletes may jump or step back to reach the bottom position. The athlete’s head must stay behind the barbell. • Hands and feet must remain inside the width of the plates. • Stepping and/or jumping back to the starting position are both permitted. The athlete MUST clearly jump over the barbell. • Both feet must be off the ground as the athlete passes over the bar. • Stepping over is NOT permitted. • The athlete does NOT need to use a two-foot takeoff. Touching the barbell on the jump is a “no rep.” The rep is credited when both feet have touched the ground on the opposite side of the barbell. • There is no requirement to land with both feet at the same time. • The athlete must be perpendicular to and facing the barbell before starting the next rep. • Athletes may not receive assistance moving or resetting their barbell unless safety is an immediate concern. • If the athlete receives a “no rep” for any reason, the entire rep must be repeated.
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THRUSTERS: Each thruster rep will begin with the empty barbell on the shoulders or A full squat clean into the thruster is allowed when the bar is taken from the floor. • The crease of the athlete’s hip must clearly pass below the top of the athlete’s knees in the bottom position. • The rep is credited when: - the athlete’s hips, knees, and arms are fully extended; and - the bar is directly over, or slightly behind, the middle of their body. • The rep must be completed in one fluid motion from the bottom of the squat. A front squat followed by a jerk or press is not allowed. THE EMPTY BARBELL MAY NOT BE DROPPED UNDER ANY CIRCUMSTANCE TO THE FLOOR. It must be passed to your partner or laid gently on the ground. BARBELL DROPPING PENALTY: You will be required to start the thrusters over if the barbell is dropped at any point.
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ROPE PULLS: Every rep begins and ends with the athlete lying on the ground face up, with the head, back, calves and feet touching the ground with the rope in hand. The athlete will then pull themselves up to a full extended standing position with the feet on the "X" and then lower back down to the starting positon with the hands on the rope during the entire descent.
PART 2 - NOTES
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The female completes the following: 21 Deadlifts, 21 Box Jumps, 15 Deadlifts, 15 Box Jumps, 9 Deadlifts, 9 Box Jumps. She may not receive assistance from her male partner at any point during this portion of the workout. As soon as she has completed her 9th rep, her male partner may begin his portion of the workout.
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The male completes the following: 21 Hang Cleans, 21 Bar Facing Burpees, 15 Hang Cleans, 15 Bar Facing Burpees, 9 Hang Cleans, 9 Bar Facing Burpees. He may not receive assistance from his female partner at any point during this portion of the workout.
The 45# barbell will need to be completely de-loaded to an empty barbell once the male has completed his 9th Burpee. The plates must be placed back in the weight staging section.
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Once the bar is de-loaded and weight is placed back in the weight staging area, the partners will complete together 50 thrusters using just the barbell. They can break up the reps however they choose with one person working at a time. They may pass the bar to each other or place the bar on the floor during transitions. However, if placing the bar on the floor, IT MAY NOT BE DROPPED FROM ANY POSITION - it must be placed gently on the ground. IF DROPPED, A PENALTY WILL BE IMPLEMENTED OF RESTARTING THE THRUSTERS.
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Once the thrusters are completed, the partners will then rush to a rope pull station which will be first come, first serve.
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If your team does not make the time cap, you will be given credit for reps completed within the time cap.
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PART 2 SCORING
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Time to complete the entire wod sequence or # reps completed within the time cap.
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MOVEMENT STANDARDS - WOD #2 SCALED
PART 1 MOVEMENT STANDARDS
SNATCH: Each rep starts with the bar on the ground. • Power, squat, and split snatches are permitted. • Hang snatches are NOT permitted. • Bouncing the bar is NOT permitted. • The rep is counted when the athlete’s hips, knees, and arms are extended. • The bar must be over the middle of the body, or slightly behind, when viewed from profile. • If a split snatch is used, the feet must return in line before the bar is lowered. •
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SINGLE UNDERS: • The rope passes under the feet once for each jump. • The rope must spin forward for the rep to count. • Only successful jumps are counted, not attempts.
PUSH PRESS (SHOULDER-TO-OVERHEAD): Each rep begins with the barbell on the shoulders and finishes with the weight fully locked out overhead. A shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees fully extend, and the bar finishes directly over the heels with the feet together.
JUMPING BACK SQUATS: The Barbell will be placed on the back. The crease of the athlete’s hip must clearly pass below the top of the athlete’s knees in the bottom position. • Both feet must leave the floor on the jump. During the jump, the hips must extend. The rep is credited when the athlete completes the jump. You may directly transition into the next squat from the jump as long as hip extension was reached during the jump.
HANGING KNEE RAISES: • In the hanging knee-raise, the arms and hips must be fully extended at the bottom and the heels must be brought back behind the bar. Overhand, underhand, or mixed grip are all permitted. The rep is credited when the knees are above the height of the hips. Tape and gymnastic grips are permitted, You must provide your own tape.
PART 1 NOTES
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The female completes 15 snatches 35 single unders, 12 snatches, 35 single unders, 9 snatches, 35 single unders. Note: The barbell will be a 35# barbell loaded to 65# total.
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Immediately following, the male partner will use the same barbell to complete 21 push press, 35 single unders, 15 push press, 35 single unders, 9 push press, 35 single unders.
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Once the male begins his single unders, the female may begin de-loading the barbell to an empty 35# barbell. Extra weights must be placed back in the weight staging area.
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Once the male completes his 35th single under, the partners will come together to complete 50 jumping back squats breaking up the reps however they choose with one person working at a time. They may pass the bar to each other or have the partner take it from their back or place the bar on the floor during transitions. However, if placing the bar on the floor, IT MAY NOT BE DROPPED FROM ANY POSITION - it must be placed gently on the ground. IF DROPPED, A PENALTY WILL BE IMPLEMENTED OF RESTARTING THE BACK SQUATS.
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Once the jumping back squats are completed, it will be first come first serve to the pull-up bar to complete the 50 Hangine Knee Raises as a team of two breaking up the reps however they choose with one person working at a time. For shorter athletes, we have several short bars. If none are within your vicinity, please use the j-cups to jump to the bar or have your partner lift you to the bar. For the taller athletes, we will do a spot check before the heat begins to ensure you have a tall bar near by.
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You will have 12 minutes to complete Part 1. If you complete the workout prior to the 12 minute cap, rest the remaining time until the 3 minute break. If you do not complete the workout within the cap, continue working until the cap is reached. You will be given credits for reps completed within the time cap.
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Once time cap is a reached, the athletes will receive a 3-minute rest period. Once the rest period is over, the partners will begin Part 2. See Part 2 standards and notes below.
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PART 1 SCORING:
Total time to complete the 3-part sequence in part 1. If not completed within the time cap, you will be given credit for total reps completed.
PART 2 MOVEMENT STANDARDS
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ROWING: The athlete will start on the rower. You may decide which partner starts on the rower and can break up the calories however you choose. There is no minimum requirement for a partner, so you may choose to have one partner complete the entire row if desired.
ALTERNATING DUMBBELL SNATCH: The dumbbell snatch starts with both heads of the dumbbell on the ground. • The athlete must lift the dumbbell overhead in one motion. A clean and jerk is not allowed. • Touch-and-go is permitted. Bouncing the dumbbell is not allowed. • Athletes must alternate arms after each repetition and may not alternate until a successful rep is achieved. • We are permitting people to have their alternate push off their leg if needed. The rep is credited when: - the arms, hips, and knees are fully extended; and - the dumbbell is clearly over the middle of the athlete’s body when viewed from profile. • The athlete may choose to do a split snatch. However, both feet must return in line under the athlete’s body while the dumbbell is locked out overhead for the repetition to count. • You are permitted to finish on an odd # when transitioning to your partner.
ALTERNATING BOX STEP-UPS HOLDING DUMBBELL : For every repetition of the dumbbell box step-up, the athlete starts with both feet on the ground and faces the box. With the dumbbell supported in any position but not resting on the leg, the athlete must step to the top of the box. Only the athlete’s feet may make contact with the box. If the athlete is holding the dumbbell with one hand, the Athlete IS PERMITTED to push off the leg with the other hand. The rep is credited when both of the athlete’s feet are on the top of the box and the hips and knees are fully extended. You may finish on an odd # when transitioning to your partner.
ALTERNATING FRONT RACK LUNGES : This is a front rack forward unge. Each lunge begins with a dumbbell in the front rack position holding the dumbbell with only one arm with the dumbbell touching the shoulder. You may cock the wrist forward to allow shoulder to be the primary support if desired, but you must have a full grip on the dumbbell at all times. You must also start withe the feet together and the athlete standing tall with hips and knees extended. The athlete must step forward. Backward lunges are not permitted. At the bottom of the lunge, the knee must make contact with the ground. The kneeling leg must be returned to the starting position by pushing off the ground and bringing the leg back in line with the other leg. Walking lunges are not permitted. You must alternate legs after each rep. There is no requirement to switch arms; athletes may choose to do so of their own accord. The rep is credited when both feet are back in line with the dumbbell still in the fronr rack position
ALTERNATING SINGLE ARM DEVIL'S PRESS: Chest touches the ground at bottom of burpee. Dumbbells must move in continuous motion overhead. No clean and jerk. Rep is complete when the dumbbell is overhead with elbows, hips, and knees locked out and over the center plane of the body. You may finish on an odd # when transitioning partners.
SYNCHRO BURPEES: Both athletes will complete at the same time with their chest and thighs touching the ground at the bottom of the burpee. They may jump, step or kneel to get down to the ground position of the burpee. They must clap their hands over their head at the top of the burpee where both feet have left the ground and hips are fully extended. They do not have to be perfectly synchronized, but your partner may not move onto the next burpee until both partners have completed the previous burpee.
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PART 2 NOTES
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The entire workout is both partners working together as a team of 2 breaking up the reps however they choose with one person working at a time. There is not any minimum requirements as far as each partners completing a certain amount of reps per exercise.
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When transitioning to different movements, your partner may be waiting near the appropriate equipment/space but may not have the dumbbell in hand until their partner's last rep of the previous exercise has been completed.
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PART 2 SCORING
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The time to complete the chipper. If the reps are not completed within the time cap, you will be given credit for total reps completed.
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