THE MOVEMENT STANDARDS

SCORING

Scores can be submitted from 5pm on Monday 22nd April via a private google document. More information on this will follow soon.

Only total reps should be submitted. For example in WOD 1, in 8 minutes, if you complete 3 rounds, 15 wall balls and 10 double unders your score will be; 160 reps

 

 

WOD 1 

EQUIPMENT NEEDED

- Medicine ball (Women= 6kg 9ft Target/ Men= 9kg 10ft Target)

- Jump rope

 

MOVEMENT STANDARDS

WALL BALLS

The medicine ball must start on the floor.

The athlete must not touch or reach for the medicine ball until ‘Go’, i.e  3, 2, 1 GO

It is NOT permitted to use an additional ball, box or other object to check for proper depth.

A successful rep will see the medicine ball taken from the bottom of a squat (below parallel i.e hip crease below the knee) and thrown to hit the specified target.

The ball must make contact with the wall and hit the target on or above the specified target height. If the ball hits low or does not hit the wall it must NOT be counted as a rep.

If the ball is not caught between reps it must come to a complete stop on the ground before continuing to the next rep. Bouncing the ball off the floor is NOT permitted.

 

DOUBLE UNDERS

The rope must be moving in a forwards motion and pass under the feet twice for one jump.

Only successful reps should be counted, NOT attempts.

 

 

WOD 2 

EQUIPMENT NEEDED

- Barbell and plates to load the appropriate weight (Women= 25kg/ Men= 35kg)

(MASTERS women= 20kg/ Men= 30kg)

- Collars/Clips for the barbell

- Box in the appropriate height (Women= 20″/ Men= 24″)

 

MOVEMENT STANDARDS

POWER SNATCH

The barbell can be loaded with the recommended weight before the workout starts.

The athlete must not touch or reach for the bar until ‘Go’, i.e 3, 2, 1 GO

The barbell must go from the ground to overhead in one motion without stopping at the shoulders. This can be done either as a muscle snatch, power snatch, or split snatch. Clean and jerk is NOT permitted

At the bottom position the bar must make contact with the ground, unless you are using a barbell that has plates smaller than standard bumper plates, in which case each repetition must begin with the barbell clearly below the knees.  Touch and go is permitted but the bar must NOT be bounced.

At the top position the athlete must show control of the barbell locked out overhead with the hip, knees and arms fully extended with the bar directly over the middle of the body and the feet together.

If you choose to split snatch the feet must be brought back together before the bar can be lowered or dropped.

If the bar is dropped from overhead the bar must come to a complete stop before the next repetition can be started.

 

BURPEES

At the bottom position, the athlete’s chest and hips must touch the ground.

At the top of the movement, the feet must visibly leave the ground, with the hip fully extended and arms above the head.

 

BOX JUMPS

Every rep must begin with both feet on the floor.

The athlete must jump with both feet (two-footed jump) onto the box, showing control on top of the box, with the hips and knees locked out.

The athlete can then choose to jump down or step down.

(Step- ups are permitted for MASTERS ONLY)

 

WOD 3 

EQUIPMENT NEEDED

- Barbell and plates to load the appropriate weight (Women= 35kg/ Men= 55kg)

(MASTERS women= 30kg/ Men= 50kg)

- Collars/Clips for the barbell

- Pull-up rig

 

MOVEMENT STANDARDS

FRONT SQUAT

The workout begins with the barbell on the ground.

No racks allowed.

A full squat clean for the first rep in the front squat is permitted.

In the bottom position of the squat the hip crease must pass below the knee.

At the top position the hips and knees must be fully locked out.

Using a ball, box or other object to check for proper depth is not allowed.

 

SHOULDER TO OVERHEAD

The shoulder to overhead can be completed as either a shoulder press, push press, push jerk or split jerk.

You are allowed to complete a thruster as your last front squat rep into your first shoulder to overhead.

Every rep must start with the barbell on the shoulders and finish with the barbell overhead with the knees, hips and arms locked out with the bar directly over the middle of the body and the feet together.

If you choose to split jerk the feet must be brought back together before the bar can be lowered or dropped.

 

 

TOES TO BAR

The athlete must start from a hanging position.

At the bottom position the arms and hips must be fully locked out with the feet behind the bar and the body.

At the top position both feet must make contact with the bar at the same time, inside the hands.

Gymnastic grips or straps are NOT allowed in this workout.

 

PULL UPS

The athlete must start from a hanging position.

Dead hang, kipping or butterfly pull-ups pull are permitted as long as all the standards are met.

At the bottom position the arms must be fully locked out.

At the top position the chin must break the horizontal plane of the bar.

Gymnastic grips or straps are NOT allowed in this workout.