Movement Details – Men

Movement Details – Women

Movement Standards

Power Snatch

The barbell must start on the ground plates touching. If you are scaling this movement then the bar must start below the knees at mid shin. The barbell must travel directly from the ground to overhead in one fluid motion without stopping at the shoulders. If bar makes contact with shoulders or head then it is a no rep. However, “Press outs” will be allowed. Each athlete must show control of the barbell overhead by standing all the way up before resetting one’s feet, in order for the movement to be considered a complete rep. Splitting and squatting the snatch will be allowed as long as it’s controlled, and the athlete completes the movement by standing all the way up to full hip, leg and arm extension before continuing to their next rep.

Pull Ups

This is a standard pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. The arms must be fully extended at the bottom. At the top chin must clearly clear the pull-up bar breaking the horizontal plane. Bands are not allowed.

Ring Rows

In the ring row the athlete may perform at any degree of an angle, as long as arms are straight at the start and the finish. Feet are planted on the ground; toes up. Athlete shows solid midline stabilization, no breaking at the hips and/or piking. During the pull the athlete must make contact of rings to chest in order for the rep to count..

Box Jumps

Every rep must begin with both feet on the floor. The rep finishes with the hips and knees fully open while in control on top of or over the box. You may jump or step up or down as long as both feet start on the ground and both feet end on the box in control.

Kettle Bell Swings

Each swing must demonstrate control at the top and clear the height of the athlete’s head; at profile you should see head come through at extension.. Knees, hips, and elbows must be completely locked out in order for the rep to count.

Scoring

• Any 1 REP not completed within the 15-minute time cap will be added on as 1 additional second.
• A completed workout is 160 reps total
• 150 Reps completed in 15 minutes (10 uncompleted)
• Score= 15:10
• The submission page for the workout will automatically calculate your final time. you will simply need to enter in your completion time or how far you progressed before time ran out.

Movement Details – Men

Movement Details – Women

Movement Standards

Thrusters 

(All Levels)

This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. The bar starts on the ground. No racks allowed. The hip crease must pass below the knees. A full squat clean into the thruster is allowed if the bar is on the ground. The barbell must come to a full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body. If you fail to do so then it is a no rep. You must complete all the thrusters before moving onto the next movement.

Toes-to-Bar 

(Level 3)

In the toes-to-bar, the Athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must be in contact with the bar at the same time, inside the hands. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body. If both feet don’t touch simultaneously then the rep is no good.

Ab Mat Sit-Ups 

(Level 2)

In the ab-mat sit-up you must start in a seated position in front of the mat. Feet are butter flied so that the bottoms of your heels are touching. The athlete must lay all the way back until shoulder blades make contact with the ground. Arms may not swing pass your head. In order to complete a rep the athlete must touch the top of their toes for the rep to count.

Anchored 

Ab Mat Sit-Ups 

(Level 1)

In the anchored ab-mat sit-up the athlete starts in a seated position in front of the mat. Feet are flat on the ground anchored under any weighted object, knees are to chest. The athlete must then lay all the way back until shoulder blades make contact with the ground. Rep is completed once the athlete sits all the way up and touches their fingers to their toes. Athlete may not swing their arms over their head.  

Scoring

• Any 1 REP not completed within the 10-minute time cap will be added on as 1 additional second.
• A completed workout for WOD 4 is 100 REPS
• 90 Completed REPS would be 50 Thrusters + 40 Toes-to-Bar = 10 uncompleted REPS
• The total time that the system would calculate is 10:10

On ramp:

Dead Lift

Kipping Jumping Pull-ups Walking lunges

3 rounds for time: Run 200m Lunge 30 ft 10 jumping pull-ups