2016 Online Qualifier Workout #1 – “Down & Dirty”

2016 Qualifer Workout #1 — For a printable PDF with complete workout description, including a scorecard and information on standards of movement and how to enter your score, click here!

MEN/WOMEN OPEN RX’D, MEN/WOMEN MASTERS 35-49:

15 minute AMRAP of:

30 Wall Balls (20/14 ball, 10’/9’ target)

30 Pull-Ups

30 Deadlifts (185/125)

30 Lateral Burpees over the Bar

30 Box Jumps (24”/20”)

If you get through one round, start over at the top, and keep going until the 15-minute time cap is up.

 

MEN/WOMEN OPEN SCALED:

15 minute AMRAP of:

30 Wall Balls (20/14 ball, 10’/9’ target)

30 Jumping Pull-Ups

30 Deadlifts (135/95)

30 Lateral Burpees over the Bar

30 Box Jumps or Step-Ups (20”/18”)

 

MEN/WOMEN MASTERS 50-59:

15 minute AMRAP of:

30 Wall Balls (20/14 ball, 10’/9’ target)

30 Pull-Ups (Men) / 30 Jumping Pull-Ups (Women)

30 Deadlifts (135/95)

30 Lateral Burpees over the Bar

30 Box Jumps or Step-Ups (24”/20”)

 

MEN/WOMEN MASTERS 60+:

15 minute AMRAP of:

30 Wall Balls (20/14 ball, 9’/8’ target)

30 Pull-Ups (Men) / 30 Jumping Pull-Ups (Women)

30 Deadlifts (115/75)

30 Lateral Burpees over the Bar (stepping over the barbell is allowed)

30 Box Jumps or Step-Ups (20”/18”)

 

MEN/WOMEN TEENS

15 minute AMRAP of:

30 Wall Balls (20/14 ball, 9’/8’ target)

30 Pull-Ups

30 Deadlifts (115/75)

30 Lateral Burpees over the Bar

30 Box Jumps (20”/18”)

 

ADAPTIVE ATHLETES:

Adaptive athletes should contact Tony Kubitschek at crossfitstation@yahoo.com or (208) 841-4757 for specific movement substitutions.

 

Equipment Notes

  • A 15 kg bar counts as 35# and a 20 kg bar counts as 45#.
  • You must use the same barbell for the deadlifts and lateral burpees.
  • You must use full-size bumper plates on the barbell.

Movement Standards

Wall BallsThe medicine ball must be taken from the bottom of a squat, hip crease below the top of the knee, and thrown to hit the specified target.  The center of the ball must hit the target at or above the specified target height.  If the ball hits low or does not hit the wall, it is a “no rep.”  If the ball drops from the top, it cannot be caught off the bounce to begin the next rep.  The ball must settle on the ground before being picked up for the next rep.

Pull-ups This is a standard pull-up.  Arms must be fully extended at the bottom.  At the top, chin must break the horizontal plane of the bar.

Jumping Pull-ups The bar should be set up so it is at least 6 inches above the top of the athlete’s head when standing tall.  At the bottom, the athlete must lower themselves so their arms are fully extended.  At the top, the chin must break the horizontal plane of the bar.

DeadliftsThis is a standard deadlift with hands outside knees.  Sumo deadlifts are not allowed.  Starting at the floor, the barbell should be lifted until hips and knees reach full extension with the shoulders behind the bar.  Arms must be s straight throughout.  No bouncing.

Lateral BurpeesYour chest (at the nipple line) and thighs must be in contact with the ground at the same time at the bottom of the burpee.  Then with a two-foot take-off and landing, jump over loaded barbell.  That equals one rep.  You do NOT have to open your hips and/or knees or jump and clap overhead on the burpees.  Stepping and/or one-footed jumping over the barbell is allowed ONLY for the Masters 60+ division.

Box JumpsYou must use a two-foot take-off and come to full extension while standing on top of the box, hips and knees fully extended.  Both feet must be on the box together at some point in the rep.  You may jump down or step down, but you must jump up.  Step-ups are permitted for the Open Scaled and Masters 50+ divisions.

Step-UpsStep-ups (or a combination of box jumps and step-ups) are permitted for the Open Scaled and Masters 50+ divisions.  You must come to full extension while feet are on top of box, hips and knees fully extended.  Both feet must be on the box together at some point in the rep.  Both feet must be in contact with the ground at the same time at the beginning of each rep.  Jumping down is allowed.

Note:  Any uncommon movement or equipment used to alter the accepted standard or range of motion is disallowed.  Athletes with physical limitations in a specific range of motion may be granted an exception on a case-by-case basis at the discretion of event organizers.  However, this is a very rare occurrence and must be approved prior to the athlete completing the workout.

Scoring / Submitting Your Score

You must use a judge to ensure full range of movement (see Movement Standards) and successful completion of all reps.  Have a CrossFit Level 1 certified trainer validate your score.  Your score will be the total number of reps you complete in 15 minutes.  Please print and fill out a scorecard and keep it for the duration of the competition in case of inquiry.

You must submit your score before 5:00 pm Mountain Time on Wednesday, July 27, 2016.  Late scores will not be accepted–no exceptions!  If you miss the deadline, you will remain in the competition, but receive a “zero” score for the workout.  We are using a new online scoring system this year.  Here’s how to submit your score:

  1. When you registered via wodRocket, you created a User ID and password. Using this User ID and password, log in at wodRocket.com.
  2. Go to the Crosstown Throwdown Leaderboard.
  3. Search for your name and click the “Edit” link to submit your score. This functionality will be activated during each workout score submission period (Saturday morning through Wednesday at 5 PM Mountain Time).
  4. Log out after submitting your score.
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