Keeping with tradition, we have a couple of my favorites repeated this week. The evening will be on a running clock. Please read through the standards and let me know if you have any questions, or catch any mistakes I made. If you ordered tees, I will have them to you before your first match. Happy Spring Week 1 Box League!!!
All matches will begin at 8pm. If you arrive to your site early, please be respectful of any classes or other business the host box may be conducting, and stay out of the way while you are warming up. The host box will go over the standards with the athletes and judges at 8pm, with the WOD starting right after. Also…remember, EACH TEAM must provide a judge each week to judge the opposing team. Please see LEAGUE RULES for more details.
WOD 1: 4 athletes (2 males, 2 females) – 10 minutes (minutes 0-10)
10 min to obtain a team total of:
1RM Shoulder to Overhead
Each athlete will designate the lift he/she will provide and may only contribute a score for that specific life. One male bar and one female bar will be at each station but only one athlete working at a time. Teams may “bounce around” from lift to lift (ex: the athlete performing the snatch does not have to have reached his/her 1RM before another teammate can attempt a clean.) The barbell will start on the floor for all movements and only the working athlete may touch the barbell.
WOD 1 Score: All 4 heaviest lifts will be added together for a total weight lifted by the team.
Snatch: The athlete may squat, power, or split snatch the weight overhead. The bar must come from the ground to full lockout overhead with the hips, knees, and elbows fully extended. Athlete must show control of the barbell overhead to earn credit for the rep. If split snatching, feet must be brought back underneath the athlete to complete the movement. A snatch from the hang is a no rep.
Clean: The barbell must come up to the shoulders, with the hips and knees fully extended and the elbows in front of the bar. Power, squat, or split cleans are accepted while a hang clean as well as a pause at the hang position is not acceptable. The rep is complete when the athlete reaches full hip and knee extension, with elbows in front of the bar.
Shoulder to Overhead: This movement may be performed as either a strict press, push press, push jerk or split jerk. The bar will start in the front rack position (after it is picked up from the floor). The rep will be counted when the athlete has reached full extension of the knees, hips, shoulders, and elbows and have the feet under his/her hips while showing control of the barbell overhead.
Thrusters: The barbell starts on the ground, and the athlete must elevate it into the rack position. There is no requirement to stand up fully before beginning the thruster, nor is standing up prohibited. The thruster begins when the athlete squats below parallel with the barbell racked on the shoulders. The athlete may pause at the bottom of the squat, but once the ascend begins, the athlete must reach full hip, knee, and arm extension in one continuous movement. The athlete may not pause at the chest, and the athlete may not re-bend the knees. No jerks permitted.
3 minute rest and WOD change (minutes 10-13)
WOD 2: 4 athletes (2 males, 2 females) – 12 minutes (minutes 13-25)
3 min AMRAP for each athlete
3 Cleans (175/115/75)
6 Box Jumps 24/20
9 Lateral Bar Burpees
Each athlete will complete the 3 AMRAP. At the end of each 3 minutes, the next athlete will immediately begin, starting the AMRAP over.
WOD 2 score = total rounds/reps for all teammates
Clean: The barbell must clean the bar to the shoulders, with the hips and knees fully extended and the elbows in front of the bar. Power, squat, or split cleans are accepted while a hang clean as well as a pause at the hang position is not acceptable. The rep is complete when the athlete reaches full hip and knee extension, with elbows in front of the bar.
Box Jumps: Athlete must jump onto the box using a two-footed take off, with both feet landing at the same time. Athlete must fully extend hips at the top of the box and may not bound off of the top. Stepping off of the box is permitted. Step-ups are permitted for scaled athletes with no penalty. Full hip and knee extension must be reached at the top of the movement for a good rep.
Lateral Bar Burpees: Each burpee must be performed parallel to the barbell. The chest and thighs touch the ground at the bottom. The athlete must jump over the barbell from both feet and land on both feet. Hands CANNOT touch the ground before the feet. One-footed jumping or stepping over the barbell is not permitted. The rep is complete when the feet land on the opposite side of the barbell.
3 minute rest and WOD change (minutes 25-28)
WOD 3 – 4 athletes (2 males, 2 females) – 18 minutes (minutes 28-46)
Hand Stand push-ups (Hand Release Decline pushups for scaled division)
Front Squats (155/105) (135/80)
Each team will set a predetermined order of athletes and must stay in that order for the entire WOD. Each time an athlete rotates in to work, he/she must complete at least one rep of the movement before he/she can tag out, or complete a 5 burpee penalty. The 5 burpee penalty does NOT count as a completed rep. Only one athlete may work at a time.
WOD 3 Score: WOD 3 is for time. (Judges please record time on running clock – meaning no team should have a time less than 28 minutes.)
Handstand Push Up: Each athlete will have an abmat with a 25lb plate making contact with the abmat on each side. Hands/fingers may NOT be inside the holes or hanging off of the plates. The movement begins in a handstand position. The athlete will then lower themselves onto the abmat and push back up into a fully locked out position with arms extended. Feet must be inside the width of your hands when at full extension and in contact with the wall. The athletes’ feet are the only part of his/her body that may be in contact with the wall at the completion of the rep (athlete may NOT have his/her rear end touching the wall). If an athlete chooses to start in headstand, he/she must first push up into a full handstand before he/she can begin the first rep. (The pushup from the headstand DOES NOT count as a rep.) Athlete may do strict or kipping HSPU.
FOR SCALED DIVISION ONLY – Hand Release Decline push-ups. Athletes will place toes on top of a platform created by three 45# bumper plates (about 12’ tall) with hands on the ground. The first rep will begin with the athlete’s arms at full extension with the body in a plank position and toes on the designated platform. The athlete will then lower his/her body to the ground makes contact with the ground, and pick up both hands, palms and fingers, from the ground. To complete the rep, the athlete must push his/body back up into the starting position, making the shoulders and hips rise at the same time (no snaking), and ending with arms fully extended and body straight (no sagging, no piking).
Front Squat: The bar will begin on the floor. Athletes must clean the weight from the floor into the front rack position. A squat clean does count as a rep of front squats. Athletes must show hip crease passing below parallel at the bottom and full hip and knee extension at the top.