FOTB 2017 Rules - Reebok CrossFit PTY
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FOTB 2017 Rules

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FOTB 2017 Rules

FOTB 2017 Rules

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EVENT 3: “SHREDDER”

BACK SQUAT 20RM

TIME CAP: 4 min.

TIEBREAK: time of completion of last rep of 20RM (including barbell loading time).

 

  • The unloaded barbell begins in the rack and the athlete begins standing in front of the rack. At the call of “3-2-1-go,” the athlete will proceed to load the barbell to the weight of his/her choosing.
  • Back squat – barbell must be on the back rack. Athlete must break parallel (hip crease below knee joint) and stand with the knees and hips locked out for the rep to count.
  • The athlete must complete 20 good reps in the time limit without re-racking or dropping the bar for the attempt to count. The attempt is over and unsuccessful if: (1) the athlete drops the barbell before reaching 20 reps; (2) the athlete racks the bar before reaching 20 reps; (3) the clock beeps before the athlete reaches 20 reps.
  • The attempt is successful after 20 good reps are completed; time will be marked as a tiebreak upon completing the twentieth rep. The bar must be placed back in the rep. The bar may not be dropped at the end of the set, or it is a no rep and the athlete will end up with 19 reps.
  • Athletes may make as many attempts as they wish within the time limit. Only the heaviest successful attempt (20 reps in a single set) will count.
  • Scoring: athletes will place by highest weight lifted for 20 reps. Ties will be broken by time (i.e., a faster time places higher than a slower time at the same weight). All athletes who do not complete 20 reps in the time limit will automatically place below all athletes who complete the 20. They will be ranked according to total weight lifted (pounds X number of reps).

 

EVENT 4: “WISHBONE”

Rx

AMRAP 8 min.

600m Run

30 Shoulder to Overhead (115/75)

90 Double-Unders

Max Muscle-Ups (Men: Ring, Women: Bar)

Scaled

AMRAP 8 min.

600m Run

30 Shoulder to Overhead (75/55)

60 Lateral Jumps (over barbell)

Max Strict Pull-Ups

Masters

AMRAP 8 min.

600m Run

30 Shoulder to Overhead (95/65)

60 Double-Unders

Max Strict Pull-Ups

 

  • Athletes will begin by the door. At the call of “3-2-1-go,” they will run to the second speed bump, making contact with the ground with both feet on the other side of it, and then run back.
  • Score is the number of reps.
  • Tiebreak: the time will be marked for each athlete upon finishing the Double Unders/Lateral Jumps. This time will constitute a tiebreak for athletes who complete the same number of reps.
  • S2OH – the rep begins with the bar starting on the shoulders in the front rack, and the rep counts when the barbell is locked out overhead and there is a straight line from the barbell to the feet through the elbows, shoulders, and hips. Elbows and hips should be extended. Strict press, push press, or jerk of any kind are acceptable. Split jerk requires the athlete to bring the feet in line before lowering the bar.
  • S2OH – the bar may not be dropped from overhead or from the rack: it must be controlled until it is below the level of the hips. If it is dropped before then, that will constitute a no rep.
  • Muscle-ups – same standards as in the Open
  • Strict Pullups – these must be performed strictly, with no assistance from the lower body and no kipping. The arms must start extended and the chin must pass the plane of the bar. The legs must remain locked out at all times, or the rep will not count. The feet may not pass behind the vertical plane of the bar at any point in the pull-up. Any grip is permitted.
  • Lateral Jumps – athlete’s body must remain perpendicular to the bar at all times: that is, the athlete will never face the bar, and the closest body part will always be a shoulder. A two foot take-off and landing are required.

 

EVENT 5: “KRANG”

TIME CAP: 12 min.

Rx

10 HSPU

25” DB OH Walking Lunge (35/20)

7 Dead Start Deadlifts (300/200)

25” DB OH Walking Lunge

15 HSPU

25” DB OH Walking Lunge

5 Dead Start Deadlifts

25” DB OH Walking Lunge

20 HSPU

25” DB OH Walking Lunge

3 Dead Start Deadlifts

 

Scaled

20 OA DB Snatch (35/20)

25” DB Front Rack Walking Lunge (35/20)

7 Dead Start Deadlifts (225/155)

25” DB Front Rack Walking Lunge

30 OA DB Snatch

25” DB Front Rack Walking Lunge

5 Dead Start Deadlifts

25” DB Front Rack Walking Lunge

40 OA DB Snatch

25” DB Front Rack Walking Lunge

3 Dead Start Deadlifts

 

Masters

20 OA DB Snatch (35/20)

25” OA DB OH Walking Lunge* (35/20)

7 Dead Start Deadlifts (275/185)

25” OA DB OH Walking Lunge

30 OA DB Snatch

25” OA DB OH Walking Lunge

5 Dead Start Deadlifts

25” OA DB OH Walking Lunge

40 OA DB Snatch

25” OA DB OH Walking Lunge

3 Dead Start Deadlifts

*alternate arms on each walk

  • Deadlifts must be performed from a dead start, i.e. one by one, with no touch and go allowed.
  • Rx’d athletes will use two dumbbells for the Overhead Walking Lunges and Masters athletes will use one dumbbell.
  • Overhead Walking Lunge: the dumbbell(s) must be above the head and not touching the head.
  • Scaled athletes will use two dumbbells for the Front Rack Walking Lunges and a single dumbbell for the Snatches. For the front rack, each dumbbell must be held in the hand, and one head and one head only must be in contact with each shoulder; neither the handle nor both heads may make contact.
  • Lunges (front rack and overhead) – the trailing knee must make contact with the ground on each step, and the hips must open after each lunge step. Both feet must pass the line completely and the legs and hips must extend with the DB in its position for the lunge to count. The 25 foot distance will be divided in 5 foot increments: this is the minimum distance to travel to travel. If the athlete does not complete any given entire 5 foot segment unbroken, he/she must return to the previous line and continue from there.
  • DB Snatches – same standards as for the Open. Remember that the free hand/arm may not touch the body during the rep, or the rep will not count.
  • Masters must alternate arms each round of OA OH Walking Lunges, and must complete each round with the same arm they started with. For example, Athlete A starts the first round with the dumbbell in her left arm; she must then complete that round with that arm. She would then use her right for the second round, the left for the third, and so on.
  • Athletes must alternate arms on the DB Snatch.
  • The dumbbell(s) must be controlled back to the floor. If the dumbbell(s) is/are dropped from above the height of the hip, that will constitute a no rep.

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