WOD 1 (8min cap) RX/Scaled 10 back squat (185,135)/10 back squat (155,105) 10 c2b Pull Ups/10 pull ups 10 front Squat (165,115)/10 front squats (135,85) 10 c2b Pull Ups/10 pull ups 10 OHS (135,95)/10 OHS (115,65) 10 c2b Pull Ups/10 pull ups Description WOD 1 Squat and Pull up (RX&Scaled) • Athletes will start with a sand shuttle run going around an object at each turnaround (kb) (about 240yds) • Squat movements: must clearly show athlete below parallel, and showing control at full extension. (if you stumble show control to complete the rep) • Pull-ups(SCALED): must clearly get chin over the bar, and show full extension of the arm at the bottom. Any kip variation or grip is allowed as long as stated standards are met • C2B (RX):must clearly make contact with the bar below clavicle, and show full extension of the arm at the bottom. Any kip variation or grip is allowed as long as stated standards are met Athlete will get as far as possible within the time cap. The score will be total time. Each rep that the athlete lacks will count as one second added to the 8 min cap. (Eg. If athlete completes 8 OHS and the cap is reached the total remaining reps (17) will be added on. 8:17 would be the final score) WOD 1 Team – Do you even lift? (12 min Cap) clean+hang clean+s2oh (BB complex) Description: • Clean- must clearly show hips below knee, and control in the front rack • Hang clean-Bar must not go below the knee for the next rep. hips below knee and control at top • S2oh-Bar will go from shoulder to oh anyway, control at the top, feet in-line one person lifting at a time (make sure the judge is aware) girls and guys can lift in any order score is total team weight each platform will have 1 guy bar 1 girl bar , six 45’s, two 25’s, four 10’s and two 5’s WOD 2 Individuals -Do you even lift? (6 min cap) Max weight DL+ Hang Squat Clean to Thruster RX starting weights (male, female) (185,115) (205,135) (225,155) (255,175) Scaled starting weights (male, female) (115,75) (135,95) (185,115) (205,135) Description WOD 2 (RX and Scaled)(4 athletes per heat) • Dead lift: athlete must show clear hip extension with shoulders behind the bar. • Hang squat clean to thruster: the bar will start anywhere above the knee, once the clean has started the bar must never stop moving. Athlete will show full squat clean, hip below knee, and then continue the bar momentum until full extended OH position is reached. Head through, arms by ears, show control. • After each successful lift the athlete will increase weight and perform one more DL each round (eg. Round 1=1 DL+1 squat clean to thruster, round 2=2 DL+1 squat clean to thruster, round 3=3 DL+1 squat clean to thruster…) • Once the lift is unsuccessful the athlete will have the option of another attempt or to gain partial points to avoid a tie. If another attempt is made the athlete must start over with the same number of DL before attempting the squat clean thruster. • For partial points the athlete will jump to the other side of the barbell and face the opposite way. Now each DL performed will be .01 added on to the last completed lift. **Once a starting weight is chosen athlete cannot choose a lower weight. **Males will increase by 10# after each successful attempt **Females will increase by 5# after each successful attempt WOD 2 Team – Squat and pull (8min Cap) Team sand shuttle run 3 trips down and back (M&F combo#1 run down and back tag M&f combo#2) each pair will run down and back 3 trips together team will run to the rig M&f combo #1 complete 10 Back Squat each (185,115) M&f combo #2 complete 10 Back Squat each (185,115) (change weight) M&f combo #1 complete 10 Front Squat each (135,85) M&f combo #2 complete 10 Front Squat each (135,85) (change weight) M&f combo #1 complete 10 OHS each (115, 65) M&f combo #2 complete 10 OHS each (115, 65) with remaining time…MAX PULL UPS One person on the bar at a time (make it clear for the judge) • Pull-ups: must clearly get chin over the bar, and show full extension of the arm at the bottom. Any kip variation or grip is allowed as long as stated standards are met Score is total number of pull-ups see standards for Squats on individuals wod 1 WOD 3 Individual – Burp and Ballin’ (RX’d & Scaled) (4 per heat) 30 burpee to plate 30 Wall Ball (20,14) Description: • Burpee: chest to deck, jump off two feet, land on plate with two feet. • Wall Ball: hip below knee, hit the target, no bounce b/t reps Go Fast!! WOD 3 Team – Team AMSLAP Male & Female partners (7min AMRAP) M&F combo #1 complete each movement before moving to the next 20 burpee (partner jump over) 20 box jump 20 Toes to Bar (other teammate will dead hang from the bar for reps to count) tag M&F combo#2 partners Description: Each M&F team can split reps however they want (make sure you wait for the judges to be watching before starting the next movement) • Burpee: chest to deck, jump over partner • Box jump: games standard, jump off two, land on two, full extension, control at the top • T2b: full extension feet behind vertical pole, both feet touch bar at the same time, feet touch between hands, reps will not count unless partner is clearly in a dead hang position. WOD 4 Scaled (6min Cap) 2 Rounds 20 Double Unders 20 HR Push Ups Sprint (across arena) 20 Box Jump Overs (24in,20in) sprint back Description: • DU: rope will pass under twice in one jump. Forward • HR Pushup chest to deck, both hands clearly come off ground, full extension at the top • Sprint: one foot in front of the other • Box jump over: Jump off two feet. get over to opposite side of box.(on top then down or all the way over) Feet must travel clearly over the box (not to the side) • Finish at your rope WOD 4 RX (6min Cap) 2 Rounds 50 Double Unders 15/10 Hand Stand Push Ups Sprint (across arena) 15 Burpee Box Jump Over (24in,20in) sprint back Description: • DU: rope will pass under twice in one jump. Forward • HSPU: athlete starts full extension heels touching wall, head will clearly touch pad, return to start, both heels on wall, full extension(men 15 reps, women 10 reps) • Sprint: one foot in front of the other • Burp box jump over: start with chest to deck. Jump off two feet. get over to opposite side of box.(on top then down or all the way over) Feet must travel clearly over the box (not to the side) • Finish at your rope Based on the number of athletes we have in each division you will be ranked in the first few WODs. Then we will start the bracket style elimination. Here is THE BREAKDOWN… Scaled men: rank is determined in WOD 1 through WOD 3. WOD4 all 16 will go head to head. winner moves on. Scaled women: rank will be determined with WOD1 thought WOD 4. The bottom 2 will be eliminated, leaving top 8 going head to head on WOD 5 RX division: rank will be determined with WOD1 through WOD 4. The bottom 5 will be eliminated, leaving top 8 going head to head on WOD 5 Teams:rank is determined in WOD 1 through WOD 3. WOD4 all 16 teams will go head to head. winner moves on. ]]>
The Crucible at CrossFit CenTex
The Crucible at CrossFit CenTex
Let’s face it: working out can feel like a chore sometimes. Even if you’re the biggest fitness buff around, training is not always as exciting as you’d like it to be.