07 Dec CrossFit – Sat, Dec 7

South Park – CrossFit

Holiday Athlete’s Cup

WOD 1: Choose Your Own Adventure (AMRAP – Reps)

2 min to complete:

15 Calorie Bike (12 cal Level 1 Women)

Max Snatches in remaining time, pick load.

2 min to complete:

15 Calorie Row (12 cal Level 1 Women)

Max gymnastics reps in remaining time, pick movement.

1 min rest

2 min to complete:

9 Calorie Bike (6 cal Level 1 Women)

Max Snatches in remaining time, pick load.

2 min to complete:

9 Calorie Row (6 cal Level 1 Women)

Max gymnastics reps in remaining time, pick movement.

1 min rest

2 min to complete:

3 Calorie Bike (all levels)

Max Snatches in remaining time, pick load.

2 min to complete:

3 Calorie Row (all levels)

Max gymnastics reps in remaining time, pick movement.

How it works:

Score = total Snatch points + total gymnastics points

Snatch:

Athlete can pick load for snatch, and increase as desired. No decreasing.

Snatch points are calculated as follows:

WEIGHT X WEIGHT X REPS/ 500.

For example, if the athlete does 10 reps at 75 lbs…

75 x 75 x 10/ 500 = 112 points (decimals will not be counted).

This formula will be used for every rep successfully completed at each weight they choose.

Any style snatch is allowed.

Gymnastics:

Level 2 and Level 3 can do ANY of the 4 movements to accumulate points. And they can be done in any sequence or order:

Toes-to-bar = 3 points

Pull-up = 3 points

Chest-to-bar pull-ups = 7 points

Bar Muscle-up = 20 points

Level 1 movement options:

Knee raises = 3 points

Jumping pull-up = 3 points

Jumping Chest-to-bar pull-up = 7 pull-ups

Unassisted pull-up = 20 points

Other rules:

-Only the athletes can load the barbell

-Barbell can be loaded before the start of the WOD and during the rest.

-Can increase weight mid-interval.

-Weights must be announced to the judge before doing reps

-Collars must be secured on the bar

-Judges will keep a tally of snatch reps and gymnastics reps and points will be calculated after turning scoresheets in.

WOD 2: Virgin Egg Nog (Time)

For time (7 min cap)

Level 1:

50-40-30-20-10 Single Unders

25-20-15-10-5 Double DB Front Squats (20/10#)

Level 2:

25-20-15-10-5 Double Unders

25-20-15-10-5 Double DB Front Squats (35/20#)

Level 3:

50-40-30-20-10 Double Unders

25-20-15-10-5 Double DB Front Squats (50/35#)

Score = Time or reps completed at 7 min cap

WOD2a: Spiked Egg Nog (Weight)

7 min to find max load:

3 Deadlifts + 2 Hang Cleans + 1 Shoulder-to-Overhead.

Rules:

– Score = heaviest successful attempt

-The complex must be done unbroken.

-The rep is complete when the bar is over the athlete’s center of mass with extended elbows, hips, and knees, and feet reset under the athlete’s body.

-No re-gripping on the floor during the deadlifts (touch-and-go only)

-Hang power clean or hang squat clean are OK, bar goes no lower than above the knee.

-Weight must be announced to judge before picking the weight up.

-Collars must be secured on the bar before picking the weight up.

-Only the athlete can load the barbell.

-Barbell can be loaded before the start of the WOD.

-Can start before 7 min if they finished WOD 2 before the time cap.

-If the barbell is lifted off of the floor at the time cap, they can still finish the rep even though time has run out.

-There is no limit on attempts.

-Can increase or decrease weight as desired.

-Lowest change plates allowed is 2.5# (no 1.25# plates).