FIT AS FU*K

WOD 1-4 + scoring system

WOD1: “I ♥ CROSSFIT”

INDIVIDUAL WOD1:

As many reps as possible in 10 min.

  • A: 20 kettlebell snatches 16/24 kg.
  • Shuttle run approx. 25 m.
  • B: 20 burpees
  • Shuttle run approx. 50 m.
  • C: 20 toes to bar
  • Shuttle run approx. 75 m.
  • D: 20 pistols
  • Shuttle run approx. 100 m.
  • (the exercises keep looping)

Comments: 20 reps of exercise A + the shuttle run must be completed, before the athlete moves on to exercise B.

  • Kettlebell snatches: change hands as/if you wish. Arm holding kettlebell and hip must be straight at the top position
  • Burpees: chest and legs must touch the ground at the bottom position. At the top position, 1 hand must touch the pull-up rack
  • Toes to bar: both feet must touch the pull-up rack at the same time. What part of the feet touching has no importance. There must be a swing back with both feet in the bottom position (as in normal kipping pull-ups)
  • Pistols: change legs as/if you wish. Leg can only be slightly bend and cannot lie on top of the other or be totally bended/curved etc.
  • Further standards will be explained on the day…..

Score: reps (shuttle runs do not count as reps).

Time cap: 10 min.

TEAM WOD1:

As many reps as possible in 15 min.

  • A: 60 kettlebell snatches 16/24 kg.
  • Shuttle run 25 m.
  • B: 60 burpees
  • Shuttle run 50 m.
  • C: 60 toes to bar
  • Shuttle run 75 m.
  • D: 60 pistols
  • Shuttle run 100 m.
  • (the exercises keep looping)

Comments: 60 reps of exercise A + the shuttle run must be completed, before the athletes moves on to exercise B. One athlete can be working at the time. Change in the order you wish. All members will be running EACH shuttle run together. Next exercise cannot be started before all team members have finished the shuttle run.

  • Kettlebell snatches: change hands as/if you wish. Arm holding kettlebell and hip must be straight at the top position
  • Burpees: chest and legs must touch the ground at the bottom position. At the top position, 1 hand must touch the pull-up rack
  • Toes to bar: both feet must touch the pull-up rack at the same time. What part of the feet touching has no importance. There must be a swing back with both feet in the bottom position (as in normal kipping pull-ups)
  • Pistols: change legs as/if you wish. Leg can only be slightly bend and cannot lie on top of the other or be totally bended/curved etc.
  • Further standards will be explained on the day…..

Score: reps (shuttle runs do not count as reps).

Time cap: 15 min.

WOD 2: “I ♥ WEIGHTLIFTING”

INDIVIDUAL WOD2:

In 5 min. find your max weight for this combi lift:

  • 1 clean anyhow + 3 front squats + 1 jerk

Comments: As many attempts as wanted within the time cap. The bar cannot touch the floor after the clean.

Score: kg.

Time cap: 5 min.

TEAM WOD2:

In 15 min. each team member must find the max weight for this combi lift:

  • 1 clean anyhow + 3 front squats + 1 jerk

Comments: Athletes have as many lifts as wanted within the time cap. The bar cannot touch the floor after the clean. Team members may help each other loading the bar. Lift in the order you want.

Score: kg. for each team member added (total sum).

Time cap: 15 min.

1st cut off: remaining in the competition – 15 teams/15 women/45 men

WOD3: “THE FU*KED UP SNATCH COMPLEX”

INDIVIDUAL WOD3:

6 rounds for time of:

  • 1 power snatch 60/40 kg.
  • 2 squat snatches
  • 3 overhead squats

Comments: power snatch cannot be replaced with a squat snatch, and squat snatches cannot be replaced with power snatches (power snatches + overhead squats). You can drop the bar – but must show control of the bar when dropping it = drop it from the chest/hip.

Time cap: 12 min.

Score: time

TEAM WOD3:

Each member has to do EITHER 3/2/1 round(s) for time of (team member A: 3 rounds with 30/team member B: 2 rounds with 40/team member C: 1 round with 50 kg.):

  • 1 power snatch (30/40/50 kg.)
  • 2 squat snatches
  • 3 overhead squats

Comments: First, the bar is loaded with 30 kg., and 1 team member does the 3 rounds. Hereafter, the second team member/the team adds 10 kg. to the bar (40 kg. in total) and does the next 2 rounds. Lastly, the third team member/the team adds 10 more kg. to the bar (50 kg. in total) and does the last round. Each team member has to chose either 30, 40 or 50 kg. to do the 3/2/1 round(s) with. All 3 team members have to participate in this WOD. Standards for snatch and overhead squats will be explained on the day of competition. Team members may help each other loading the bar.

Power snatch cannot be replaced with a squat snatch, and squat snatches cannot be replaced with power snatches (power snatches + overhead squats). You can drop the bar – but must show control of the bar when dropping it = drop it from the chest/hip.

Time cap: 12 min.

Score: time

2nd cut off: remaining in the competition – 5 teams/5 women/10 men

WOD4: “FIT AS FU*K 2011 – FINALE”

INDIVIDUAL WOD4:

For time – 2 rounds of:

  • 21 kettlebell swings 24/16 kg.
  • 15 chest to bar pull-ups
  • 9 overhead squats with 1 kettlebell 24/16 kg.
  • 21 deadlift 100/70 kg.
  • 15 handstand push-ups
  • 9 burpee pull-ups
  • Overhead walking lunges with bumper plate – cross finish line (distance and weight will be revealed on the day of competition)

Comments: standards will be explained on the day of competition to the finalists!

Time cap: 20 min.

Score: time

TEAM WOD4: FINAL

 For time – team must complete 3 rounds of:

  • 21 kettlebell swings 24/16 kg.
  • 15 chest to bar pull-ups
  • 9 overhead squats with 1 kettlebell 24/16 kg.
  • 21 deadlift 100/70 kg.
  • 15 handstand push-ups
  • 9 burpee pull-ups
  • Overhead walking lunges with bumper plate – cross finish line (distance and weight will be revealed on the day of competition)

Time cap: 30 min.

Score: time

Comments: each athlete must complete 1 entire round, before the next athlete can start. Further standards will be explained on the day!

SCORING

Normal CrossFit competition scoring apply. 1st in a WOD gets 1 point, second 2 points. DNF/not RX will be ranked after all the athletes who RX’ed and finished the WOD.

Other information

  • The entire event is an outdoor event.
  • Gloves and chalk can be used.
  • Weightlifting belts and normal supporting wristbands and kneebands etc. can be used.
  • No powerlifting suites etc. can be used.

Check in

  • Teams: 8:30-8:45 (1 person/team)
  • Women: 8:45-9:00
  • Men: 9:00-9:30
  • Judges: 9:00-9:30

Check in at the check in tables where Ditte  and her helpers are sitting in ground level! Check in for judges/officials same place. Contact person: Yasir.

Athlete and judge briefing

For briefing for ALL at 9:30-10:30 in “Valby Kulturhus”/athletes’ area, 2nd floor.

Picture of entrance:

Weather

See more here: http://www.dmi.dk/eng/index/forecasts/forecast_for_copenhagen.htm

Address

Toftegårds Plads, 2500 Valby (“Valby Kulturhus”)

Questions/comments below, thanks.

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2 thoughts on “WOD 1-4 + scoring system

  1. Pingback: FIT AS FU*K 2011. Tento víkend / this weekend !!! Budeme sledovat i z Prahy / we’ll be monitoring from Prague ! |

  2. Pingback: 27 AUG: FIT AS FU*K 2011 – GAME DAY! « FIT AS FU*K

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