06 Nov 2016 – London Box Battles!

It's time for London Box Battles!

WOD 1: Part A

Individuals have 6 Mins to find Max weight Squat Clean

The movement standards are:

Athletes will start with an empty bar.  The workout will start with the bar on the floor, the athlete must add the desired weight and commence their 1RM’s.

SQUAT CLEAN – The barbell begins on the ground. The athlete may choose to perform a squat clean, a power clean + front squat, a mid-hang squat clean, or a mid-hang power clean + front squat. The athlete must pass through a full squat with hips below the knees. Receiving the barbell in the bottom of the squat is not required. A power clean or split clean followed by a front squat will be permitted. The rep is complete when the athlete’s hips and knees are fully extended, and the bar is resting on the shoulders in the front rack position with the elbows in front of the bar.

WOD 1:  Part B

CAT A
AMRAP 6
10 Front squat (60/40 kg)
15 TTB

CAT B
AMRAP 6
10 Front squat (50/35 kg)
10 TTB

CAT C
AMRAP 6
10 Front squat (*35/20 kg)
10 Hanging Knee Raises

The movement standards are:

FRONT SQUATS –  The hip crease must be below the top of the knee at the bottom of the squat.  A squat clean from the first repetition of each set will NOT count as a repetition. The Front Squat starts at the top position and finises at the top position.  The rep is complete when the athlete’s hips and knees are fully extended, and the bar is resting on the shoulders in the front rack position with the elbows in front of the bar.

TOES TO BAR –  In the toes-to-bar, the athlete must go from a full hang, toes slightly behind the line of the bar,  to having the toes touch the bar. Both feet must touch the bar together, inside the hands. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the line of the bar.

HANGING KNEE RAISES (Group C) – In the hanging knee raises, the athlete must go from a full hang to having the knees lifted higher than the line of the hip. The arms and hips must be fully extended at the bottom and the feet must be brought back to behind the bar, not out front.

WOD 2

CAT A
8min AMRAP of:
Max Burpee box jump overs (24/20 in)
EMOM stop and perform 30 DU

CAT B
8min AMRAP of:
Max Burpee box jump overs (24/20 in)
EMOM stop and perform 20 DU

CAT C
8min AMRAP of:
Max Burpee box jump overs (24/20 in)
EMOM stop and perform 30 Single Skips

Score: total Burpee box jump overs

The movement standards are:

BURPEE BOX JUMP OVER – Athletes must perform the burpee first, both the chest and thighs much touch the floor at the bottom of the burpee. After performing the burpee the athlete may choose to either jump or step over the box, both feet must touch the top of the box.  Jumping over the box without the feet touching is a no-rep.  Athlete do not need to stand up straight on top of the box, the only requirement is that both feet touch the top of the box.

DOUBLE UNDERS and SINGLE SKIPS – This is the standard double-under in which the rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempt. If the athlete fails to complete the allocated number of double unders in the minute then they simply move onto the next minute, they are not required to complete the DU form the previous minute

WOD 3: FINAL

4 Athletes 2 guys + 2 girls

1 Round for time each athlete:
20 Deadlift (100/70 kg)
30 Wall Ball (9/6 kg, 9 ft target)
15 Pull-ups

The movement standards are as follows;

DEADLIFT – This is a traditional deadlift with the hands outside the knees. Sumo-deadlifts are not allowed. Starting with the bar on 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 and the bar must touch the floor for every repetition.

WALL BALL – In the wall-ball shot, the medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target. The centre of the ball must hit the target at or above the specified target height. If the ball hits lower or does not hit the wall, it is a no rep.

PULL UP – 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, the chin must break the horizontal plane of the bar.