CrossFit Kinetics Fall Classic 2012
Wods & Movement Standards
First WOD begins at 10am Saturday morning. Please arrive by 9am to register, warm up and review movement standards. Everyone should be prepared to “weigh in” on Saturday morning as 1RMs are based on a percentage of your body weight. You will not have to weigh in if you’re doing WODs ONLY.
For the 1RMs there will be one judge between two athletes. You will need to make sure your judge knows you’re going to make an attempt and you are required to tell him/her how much weight you are going to lift. If you make a lift and a judge does not witness the lift it does not count. You must be in control of the lift and wait for notification from the judge before you drop the bar.
There is a time cap on all wods. If you are unable to complete the wod in the allotted time cap then 1 second per uncompleted rep will be added to your time.
Tape is permitted but not provided. Gymnastics grips, gloves and lifting straps are not permitted. Lifting belts are allowed.
Saturday
WOD 1 - “Fran” 5 minute time cap
Rx’d Scaled
21-15-9 21-15-9
Thrusters 95/65 Thrusters 75/55
Pull Ups Pull Ups
This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lock out overhead. The bar starts on the ground. No racks allowed. 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 full lockout overhead with the hips, knees and arms fully extended with the barbell over the athlete’s heels and ear visible from the side. For the pull ups the athlete starts hanging in full arm extension at the bottom of the pull up. They must bring their chin over the horizontal plane of the bar with either a strict, kipping or butterfly pull up.
1RM Deadlift – Take 7 minutes to establish a 1RM deadlift.
The barbell starts on the ground with your hands on the bar on the outside of your knees (no sumo stance/position permitted). Stand in full knee and hip extension with your shoulders behind the bar and no “hiking” up your thighs. You can drop the bar from the top of the deadlift.
WOD 2 – AMRAP3 Hang Power Clean & Jerks
Rx’d - 155/105 Scaled - 115/75
The barbell starts in the hang position, power clean the weight so that your elbows are in front of the bar. For the jerk the barbell must come to full lockout overhead with the hips, knees and arms fully extended with ear visible from the side. The movements happen in sequence so you must complete both the clean & jerk before you can do another hang power clean. One hang power clean & jerk is worth 2 points. There will be 1 point given if the athlete gets one hang power clean but not the jerk.
1RM Snatch – Take 7 minutes to establish a 1RM snatch
The barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle snatch, a power snatch, a squat snatch or a split snatch. You cannot deadlift then hang snatch the bar. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels. You will not be penalized for “pressing out” the lift but you cannot press out the bar if it is caught below the top of the head.
WOD 3 – “HellBoy” 8 minute time cap
Rx’d Scaled
12-9-6 12-9-6
KB Snatch 2/1.5 pood KB Snatch 1.5/1 pood
Deadlifts 275/195 Deadlifts 155/105
The snatch starts with the kettle bell hanging in one hand. You swing the kettle bell and snatch it overhead with your knees, hips and arm locked out in extension with the kettle bell overhead. The snatch goes directly overhead in one movement and cannot stop at the shoulder. You must complete 12-9-6 reps per arm in any combination of right and left handed snatches. The barbell starts on the ground with your hands on the bar on the outside of your knees (no sumo stance/position permitted). Stand in full knee and hip extension with your shoulders behind the bar and no “hiking” up your thighs. You can drop the bar from the top of the deadlift.
Sunday
1RM Back Squat – Take 7 minutes to establish a 1RM Back Squat
Remove the bar from the rack, start standing in full extension, squat so that your hip crease is below parallel and stand fully so that you’re hips and knees are in extension.
WOD 4 – Triplet, 8 minute time cap
Rx’d Scaled
3 Rounds: 3 Rounds:
10 Toes to Bar 10 Knees to Elbows
20 Wallball 20/14# to 10ft 20 Wallball 20/14 to 9ft
30 Box Jumps 24”/20” 30 Box Jumps 24”/20”
This workout begins with the athlete at the pull up bar. For the Toes-to-bar to count, the feet must begin behind the bar at the bottom and both feet must touch the bar at the same time at the top. In the wall ball, the medicine ball must be taken from the bottom of a squat, hip crease below knee, and thrown to hit the specified target. The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall it is no rep. If you drop the ball it must come to a full stop on the ground. Bouncing the ball off the floor is not permitted. For box jumps the athlete will jump with a two foot take off and come to a standing position with knees and hips locked out on top of the box. You must be in extension while standing on the box. Jumping off into full extension of the hips and knees is not permitted.
1RM Clean & Jerk – Take 7 minutes to establish a 1RM Clean & Jerk
The barbell starts on the ground. You may squat clean or power clean the barbell but you are not allowed to deadlift then hang clean the bar. For the jerk the barbell must come to full lockout overhead with the hips, knees and arms fully extended with ear visible from the side.
Final Wod – “Amanda”
Winner Takes All
Top 6 Male/Female Athletes “WODs + 1RM Rx’d”
“Amanda”
9-7-5
Muscle Ups
Squat Snatch 135/95
In the muscle-up you must pass from a hang below the rings to support above them. A kipping muscle-up is ok, swings or rolls to support are not permitted. The arms must come to a full extension with a turn out (with or without a “false grip”) with the feet off the ground. The elbows must fully lock out while supporting yourself above the rings. The squat snatch starts on the ground. The athlete snatches the bar up overhead receiving the bar with hip crease below parallel. Power snatch/overhead squat is not permitted. The movement ends when the athlete stands in full arm, hip and knee extension.
Wods & Movement Standards
First WOD begins at 10am Saturday morning. Please arrive by 9am to register, warm up and review movement standards. Everyone should be prepared to “weigh in” on Saturday morning as 1RMs are based on a percentage of your body weight. You will not have to weigh in if you’re doing WODs ONLY.
For the 1RMs there will be one judge between two athletes. You will need to make sure your judge knows you’re going to make an attempt and you are required to tell him/her how much weight you are going to lift. If you make a lift and a judge does not witness the lift it does not count. You must be in control of the lift and wait for notification from the judge before you drop the bar.
There is a time cap on all wods. If you are unable to complete the wod in the allotted time cap then 1 second per uncompleted rep will be added to your time.
Tape is permitted but not provided. Gymnastics grips, gloves and lifting straps are not permitted. Lifting belts are allowed.
Saturday
WOD 1 - “Fran” 5 minute time cap
Rx’d Scaled
21-15-9 21-15-9
Thrusters 95/65 Thrusters 75/55
Pull Ups Pull Ups
This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lock out overhead. The bar starts on the ground. No racks allowed. 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 full lockout overhead with the hips, knees and arms fully extended with the barbell over the athlete’s heels and ear visible from the side. For the pull ups the athlete starts hanging in full arm extension at the bottom of the pull up. They must bring their chin over the horizontal plane of the bar with either a strict, kipping or butterfly pull up.
1RM Deadlift – Take 7 minutes to establish a 1RM deadlift.
The barbell starts on the ground with your hands on the bar on the outside of your knees (no sumo stance/position permitted). Stand in full knee and hip extension with your shoulders behind the bar and no “hiking” up your thighs. You can drop the bar from the top of the deadlift.
WOD 2 – AMRAP3 Hang Power Clean & Jerks
Rx’d - 155/105 Scaled - 115/75
The barbell starts in the hang position, power clean the weight so that your elbows are in front of the bar. For the jerk the barbell must come to full lockout overhead with the hips, knees and arms fully extended with ear visible from the side. The movements happen in sequence so you must complete both the clean & jerk before you can do another hang power clean. One hang power clean & jerk is worth 2 points. There will be 1 point given if the athlete gets one hang power clean but not the jerk.
1RM Snatch – Take 7 minutes to establish a 1RM snatch
The barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle snatch, a power snatch, a squat snatch or a split snatch. You cannot deadlift then hang snatch the bar. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels. You will not be penalized for “pressing out” the lift but you cannot press out the bar if it is caught below the top of the head.
WOD 3 – “HellBoy” 8 minute time cap
Rx’d Scaled
12-9-6 12-9-6
KB Snatch 2/1.5 pood KB Snatch 1.5/1 pood
Deadlifts 275/195 Deadlifts 155/105
The snatch starts with the kettle bell hanging in one hand. You swing the kettle bell and snatch it overhead with your knees, hips and arm locked out in extension with the kettle bell overhead. The snatch goes directly overhead in one movement and cannot stop at the shoulder. You must complete 12-9-6 reps per arm in any combination of right and left handed snatches. The barbell starts on the ground with your hands on the bar on the outside of your knees (no sumo stance/position permitted). Stand in full knee and hip extension with your shoulders behind the bar and no “hiking” up your thighs. You can drop the bar from the top of the deadlift.
Sunday
1RM Back Squat – Take 7 minutes to establish a 1RM Back Squat
Remove the bar from the rack, start standing in full extension, squat so that your hip crease is below parallel and stand fully so that you’re hips and knees are in extension.
WOD 4 – Triplet, 8 minute time cap
Rx’d Scaled
3 Rounds: 3 Rounds:
10 Toes to Bar 10 Knees to Elbows
20 Wallball 20/14# to 10ft 20 Wallball 20/14 to 9ft
30 Box Jumps 24”/20” 30 Box Jumps 24”/20”
This workout begins with the athlete at the pull up bar. For the Toes-to-bar to count, the feet must begin behind the bar at the bottom and both feet must touch the bar at the same time at the top. In the wall ball, the medicine ball must be taken from the bottom of a squat, hip crease below knee, and thrown to hit the specified target. The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall it is no rep. If you drop the ball it must come to a full stop on the ground. Bouncing the ball off the floor is not permitted. For box jumps the athlete will jump with a two foot take off and come to a standing position with knees and hips locked out on top of the box. You must be in extension while standing on the box. Jumping off into full extension of the hips and knees is not permitted.
1RM Clean & Jerk – Take 7 minutes to establish a 1RM Clean & Jerk
The barbell starts on the ground. You may squat clean or power clean the barbell but you are not allowed to deadlift then hang clean the bar. For the jerk the barbell must come to full lockout overhead with the hips, knees and arms fully extended with ear visible from the side.
Final Wod – “Amanda”
Winner Takes All
Top 6 Male/Female Athletes “WODs + 1RM Rx’d”
“Amanda”
9-7-5
Muscle Ups
Squat Snatch 135/95
In the muscle-up you must pass from a hang below the rings to support above them. A kipping muscle-up is ok, swings or rolls to support are not permitted. The arms must come to a full extension with a turn out (with or without a “false grip”) with the feet off the ground. The elbows must fully lock out while supporting yourself above the rings. The squat snatch starts on the ground. The athlete snatches the bar up overhead receiving the bar with hip crease below parallel. Power snatch/overhead squat is not permitted. The movement ends when the athlete stands in full arm, hip and knee extension.