FIT AS FU*K

FIT AS FU*K CrossFit Challenge – Event 1

11 Comments

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

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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11 thoughts on “FIT AS FU*K CrossFit Challenge – Event 1

  1. Is the failed HSPU with feet of wall when locking out? Feet can leave wall when kipping it seems.

    Looking forward to saturday, will be fun! 🙂

  2. Will you be able to chose wich order you do the different skills or is it suppose to be done in the above order? Allso, how long rest will the athlete have between each skill?
    Awsome programming btw! 🙂

  3. For squat snatch is only one attempt?

  4. I think that the fail video is a bit to short – sorry.

    The rep has to FINISH with the heals on the wall.

    In other words – if you chose to do kipping HSPU, you have to establish a good end-position with heals on the wall – before falling off the wall.

    Makes sense?

  5. @Chris:

    The athletes will rotate btw stations. We will decide where you start. As we will have all athletes in one heat working at the same time, not all will start at the same station. The order will be revealed on Saturday 🙂

    There will be a 2 min rotation/break between stations.

    @Jacob:

    No, you will have 2 mins to establish the lift.

    – Ditte

  6. are the hspu allowed also broken…sets of 3 lets say or do they have to be 10 in a row?

    • See above – quoting;

      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.

      Sarah

  7. I have to say that I think the “70kg Snatch” is an unfair skill-workout. A guy weighing 60kg has to show enormous skill doing a 1.16x bodyweight snatch. A guy weighing 90kg is only doing a 0.77x bodyweight snatch, a totally different workout!

    I read your comment about rotating now Sarah, so I understand you can’t do it differently. But seeing as 3 of the remaining workouts are pretty heavy, this skill-WO should give the smaller guy a chance.

    • A lot of the bigger guys will have difficulties doing pistols, rope climb, even DUs…. Also running + burpees in WOD2.

      Before I gave birth, I wasn’t the heaviest girl in Danish crossfit – still 45 kg snatch is easy for me! MU kills me though! And rowing took me long to learn proper technique.

      I think there’s a litte in the skills session for all athletes to love and to hate!

      Sarah

  8. Pingback: Lördag 2010-10-02

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