CF Games Regional Event 4
May 23, 2013
Warmup:
10 min.
- 25- Burpees
- 10- Wall Walks
WOD:
WATCH THIS VIDEO!
Score is total reps.
L1 For time: Individual Event 4 (1/2 scale)
- 50- Wall balls (20/14 lbs to a 10’ target)
- 50- Pull-ups
- 50- One-legged squats, alternating
- 50- Power Snatches (65/95 lbs.)
L2/L3 For time: Individual Event 4 as Rx’d
- 100 Wall balls (20/14 lbs to a 10’ target)
- 100 Chest-to-bar Pull-ups
- 100 One-legged squats, alternating
- 100 Power Snatches (95/135)
We are making 2 modifications to this regional WOD for the sake of equipment and ability.
- We are changing the time cap: 35 minutes
- We are changing the 1 arm DB snatch to a power snatch
Mobility:
- On your own
Notes
For this event, the athlete begins on a starting mat. At the call of “3-2-1 … Go!” he or she moves forward and begins the set of wall balls. After the 100th wall ball, the athlete moves to the pull-up bar and completes 100 chest-to-bar pull-ups. Then, the athlete moves to the number 20 on the first mat and completes 100 one-legged squats, advancing forward after each 20 repetitions. Then, the athlete moves to the dumbbell and performs 100 one-arm snatches, advancing the dumbbell after every 20 repetitions. After the 100th rep, the athlete moves to the finish mat and the workout is complete.
Scoring
The athlete’s score is his or her total time for completing the workout. If they do not finish the entire workout within the 25-minute time cap, the score is 25:00, plus a one-second penalty for each rep not completed and a one-rep penalty for not making it to the finishing mat.
Movement Standards
Please be sure to watch the entire workout instruction video (above) for full details.
Wall ball
In the wall ball shots, the medicine ball must be taken from the bottom of a squat, hip crease below knee, and thrown to hit the 10-foot target. The ball must hit the face of the target. If the ball does not hit the target, or hits the bottom edge of the target, it is a no-rep. If the ball is not caught between reps, it must come to a full stop on the ground before beginning the next rep. Catching the ball bouncing off the floor is not permitted.
Chest-to-bar Pull-up
This is a standard chest-to-bar pull-up. Any style of pull-up is permitted, as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chest (any point below the clavicle) must clearly come into contact with the bar.
One-legged squats (pistols)
Athletes must alternate legs after each repetition. If at any point they cannot complete a repetition on a leg, they cannot alternate legs until a repetition has been completed on that leg. The one-legged squat begins and ends with the athlete standing and the hip fully open, knee fully locked out on the squatting leg, and foot on the white number. The hip must pass below parallel at the bottom of the repetition, and the opposite foot (non-supporting leg) cannot touch the ground until the repetition is completed. The non-supporting foot must be in front of the supporting foot during the entire repetition. You may hold the foot of the opposite (non-supporting) leg with your hand while performing the one-legged squat. If the athlete hops off the white number at any point during the rep, they may hop back onto the number as long as all the other requirements are met.
One-arm dumbbell snatch
The dumbbell must be moved from the ground to full lockout overhead in one continuous motion, without stopping at the shoulders. The top position requires the knees and hips to be fully open, with the dumbbell locked out overhead over the center of the body. Once the top position is successfully established, the dumbbell must be brought back to the ground under control while maintaining a full grip with at least one hand. The athlete may use either or both hands to lower the weight under control. The dumbbell may not be dropped from any height. The athlete may switch hands while lowering the dumbbell as long as control is maintained at all times.
Athletes must alternate arms after each repetition. If at any point they cannot complete a repetition with one arm, they cannot proceed to the next repetition until they have completed a repetition with that arm. Both heads of the dumbbell must touch the ground at the beginning and end of each repetition on the white number, and be under control the entire time. One complete repetition starts on the ground, is snatched to full lockout overhead, then brought back to the ground under control. On the final rep at any location, the athlete much touch the dumbbell to the ground under control at the current number before moving on.
