Fittest of the Box 2015 - WODs - Reebok CrossFit PTY
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Fittest of the Box 2015 – WODs

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Fittest of the Box 2015 - WODs

Fittest of the Box 2015 – WODs

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EVENT 1 – “Beast Mode”

Rx+/Rx/Teens

For Max Weight (lbs.)

  1. Hang Snatch
  2. Deadlift: 3RM

3:00 min. to establish a 1RM Snatch from the Hang Position. The barbell must be lifted off the ground to full extension, once the movement has initiated, the barbell may not pass below the knee. Athletes may perform a Full Snatch or a Power Snatch, finishing the repetition with full extension of the knees, hips, shoulders and elbows with the load overhead.

Immediately followed by…

3:00 min. to establish a 3RM “Touch and Go” Deadlift triple. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout. Athletes may not rest the bar on the floor nor release the bar from there hands during the attempt. No bouncing.

ATHLETES MUST UNLOAD THEIR BAR AND RESTACK THEIR TOWERS WHEN THE CLOCK HITS 6:00 min.

Scoring: max weight achieved in each movement will be registered in pounds. Athletes will receive an overall placement for each the Snatch and the Deadlift independently.

Total Time: 6:00 min.

 

EVENT 2 – “Pain Cave”

Rx+

For Time (Time Cap 10 min.):

50 KB Swings For Time (53/35) *NOTE TIME OF COMPLETION

21-15-9

Bar-Facing Burpees

Thrusters (95/65)

 

Rx: 30 KB Swings (53/35), Thrusters (75/55)

Teens: 30 KB Swings (35/26), Thrusters (55/35)

 

At the count of 3,2,1..Go! Athletes will perfom 50 KB Swings for time. Once they have completed this task they may move on the to the dreaded couplet, starting with Bar-Facing Burpees. Standards for the KB Swing will be discussed in detail on site. Athletes must place KB in the designated area before initiating burpees!! In the Thruster, 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. Each burpee must be performed perpendicular to and facing the barbell. Your head cannot be over the barbell. The chest and thighs touch the ground at the bottom. You must jump over the barbell from both feet and land on both feet. One-footed jumping or stepping over is not permitted. The next rep will then begin on the opposite side facing the barbell.

Total Time: 10:00 min.

Scoring: athletes will be scored on both time for completion of the KB Swings and total time for the event. Overall placement will be given for both.

 

EVENT 3 – “The Dark Side”

Only 5 Men and 5 Women of the Rx+, Rx categories will make it through to the third event. In the case of Teens, it will be 3 girls and 3 boys.

Rx+

800m Run For Time (4:00 min. CAP)

3min. Max Muscle-Ups Men/Chest-2-Bar Pull-Ups Women

2min. Max G20H (155/105)

1min. TRANSITION

SPRINT FOR TOTAL EVENT TIME (TIME CAPS AT 15 min.)

7 Strict HSPU (Women: kipping allowed)

14 Pistols, alternating

18 T2B

24 Box Jump-Overs (24/20)

 

Rx/Teens

600m Run For Time (4:00 min. CAP)

3min. Max Chest-2-Bar Pull-Ups Men/Max Pull-Ups Women

2min. Max G20H (Sc: 125/85 Teens: 95/65)

1min. TRANSITION

SPRINT FOR TOTAL EVENT TIME (TIME CAPS AT 15 min.)

10 Toes to Bar

20 Box Jump-Overs (24/20)

30 Wall Balls (20/14)

At the count of 3,2,1..Go! Athletes will run 800m for time. When the clock hits 4:00 min. athletes will have 3:00 min. to complete maximum amount of Muscle-Ups (men) or C2B Pull-Ups (women). When the clock hits 7:00 min. athletes will have 2:00 min. to perform max reps of Ground to Overhead (Clean and Jerk, Snatch or any variation will be accepted). Athletes will have from minute 9:00 to 10:00 to prepare to sprint through HSPUs, Pistols, T2B, Box Jump-Overs. On the Box Jump-Overs, stepping over will not be allowed. Standards for the HSPUs and Pistols will be reviewed on the spot. The WOD will end at minute 15:00 on the clock.

Scoring: Athletes will receive an overall placement in four different areas of this chipper. 1)Run For Time 2) Max reps gymnastics (MUs/Pull-Ups) 3) Max reps Weightlifting (G20H) 4) Total time to finish the chipper/

Total Time: 15 min.

“…full effort is full victory.” – Ghandi 

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