FIT AS FU*K

WOD # 1: Skills Session

STARTING TIME: 9.30

WOD: 

SKILL SESSION

-          MUSCLE-UPS (7/4 reps)

-          SQUAT SNATCH ( 1 rep @ 70/45 kg)

-          PISTOLS (10 rep /each leg)

-          ROPE CLIMB (1 x up)

-          500 M ROW (sub 1:35/ 1:50)

-          HANDSTAND PUSH-UPS (10 reps)

-          DOUBLE UNDERS (30 reps unbroken)

HEATS/ ATHLETES: ALL – 35 ATHLETES/HEAT (HEATS ANNOUNCED AFTER ATHLETE SIGN-IN)

HEATS / DURATION: 5 HEATS – 30 MINS/HEAT

SCORING:                    

PENALTY-        MEN                                     MASTERS                             WOMEN

1 FAIL =          5 POINTS                              2 POINTS                              2 POINTS

2 FAILS =        15 POINTS                            4 POINTS                              5 POINTS

3 FAILS =        30 POINTS                            6 POINTS                              9 POINTS

4 FAILS =        50 POINTS                            8 POINTS?                            14 POINTS

5 FAILS =        75 POINTS                            10 POINTS?                           20 POINTS

6 FAILS =        105 POINTS                          12 POINTS?                           27 POINTS

7 FAILS =        140 POINTS                          14 POINTS?                           35 POINTS

* The penalty for 7 fails will be set to equal the number of participants.

STANDARDS:

Muscle-ups (broken): Within 2 min, perform 7 (men/masters) / 4 (women) muscle ups.

The movement must start with a full lockout (hands turned outwards) in the bottom position.

Elbows must be fully locked out in the top position.

Good rep –  strict muscle-up:

Good rep – kipping muscle-up:

Fail- no lock-out top and bottom:

Pistols (broken): Within 2 min perform 10 pistols (men/masters/women) with each leg.

One-legged squat below parallel. The non-working leg must be stretched out in front of the body. For the rep to count, the working leg must be fully extended in the top position, before the other leg touches the ground. It’s not mandatory to finish all 10 pistols with one leg before performing pistols on the other leg.

Good rep:

Good rep – holding foot:

Bad rep -not below 90 and then heel touching ground:

Handstand push-ups (broken): Within 2 min perform 10 (men/masters/women)

In bottom position, the hands are placed within the marked area, and the top of the head touches the ground. In the top position, the elbows are fully extended, the heels touch the wall, and the ears are visible in front of the arms. Kipping is allowed.

Good rep – strict:

Good rep – kipping:

Fail – ears behind arms:

Fail – heels not touching the wall:

Fail - no head on floor:

Rope climb 1 x all the way up

Rope climb is anyhow up and touch the mark with 1 hand.

500 meter row: Time must be 1:35 min. (men/masters) / 1:50 (women) or lower.

Double unders: perform 30 continuous reps. (men/masters/women)

The athlete can have as many attempts as possible within the 2 minute time frame. Athletes are allowed to use their own jump rope and must if such wanted be responsible for the rope.

OK – good reps:

Fail – rep not counted:

Squat snatch: Perform one repetition – load is 70 kg. (men/masters) /45 kg. (women)

The barbell will be snatched from the ground and must end in a controlled position over head. In the bottom position, the hip crease must be below 90 degrees.

Athletes can not pause with the weight before the bottom position has been reached.

A power snatch + an overhead squat will be judged as a fail. 

OK – good rep:

Fail – not below 90 degrees:

Fail – power snatch followed by an overhead squat:

LOCATION: SPORTS HALL

JUDGES: 32+ JUDGES + head judge Mads Jacobsen

SCORECARDS:

EACH ATHLETE CARRIES OWN SCORECARD AND HAND IT IN TO KYLE AND NIKOLAJ (the 2 guys calculating ranking etc.)

EVENT RESPONSIBLE: SARAH 

Tentative program for the day – see here.

Scoring system and cut offs – se here.

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7 thoughts on “WOD # 1: Skills Session

  1. How much time do one have between the different exercises? Or is it from one station to the next right away?

  2. Can I have a normal rope skip in between the double umbers. say du, skip, du, skip and so on or will that be counted as a failed rep?

  3. I like the rings to be set higher than avarage in the MU. Is it possible to adjust the rings?

  4. Pingback: Imorn smäller det.. | Sälen CF

  5. If you’re looking for additional challenging workouts, this blog is definitely something to look at. http://collegecrossfit.wordpress.com/

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