WOD Explorer
Browse competition workouts. CF Open WODs include full descriptions.
🇹🇷 WOD 3 – TOPLU CİNNET (Scaled Man / Woman) 4' AMRAP: 50 Wall Ball Remaining Time Max Pull-Up Süre: 4 Dakika (Time Cap) Top kg: 6 / 9
🇹🇷 WOD 3 – TOPLU CİNNET (Advance Man / Woman) 4' AMRAP: 50 Wall Ball Remaining Time Max Chest-to-Bar Pull-Up Süre: 4 Dakika (Time Cap) Top kg: 6 / 9
BEGINNER WOMEN PART A 7' AMRAP • 3 Pull-Up • 1 x X Complex 👉 2 dakika dinlen PART B 4' içinde Clean & Jerk PR bul X COMPLEX • 5 Deadlift • 4 Hang Squat Clean • 3 Shoulder to Overhead Barbell Ağırlığı: 25 kg
BEGINNER MAN PART A 7' AMRAP • 6 Pull-Up • 1 x X Complex 👉 2 dakika dinlen PART B 4' içinde Clean & Jerk PR bul X COMPLEX • 5 Deadlift • 4 Hang Squat Clean • 3 Shoulder to Overhead Barbell Ağırlığı: 35 kg
SCALED WOMEN PART A 7' AMRAP • 3 Chest to Bar • 1 x X Complex 👉 2 dakika dinlen PART B 4' içinde Clean & Jerk PR bul X COMPLEX • 5 Deadlift • 4 Hang Squat Clean • 3 Shoulder to Overhead Barbell Ağırlığı: 35 kg
SCALED MAN PART A 7' AMRAP • 6 Chest to Bar • 1 x X Complex 👉 2 dakika dinlen PART B 4' içinde Clean & Jerk PR bul X COMPLEX • 5 Deadlift • 4 Hang Squat Clean • 3 Shoulder to Overhead Barbell Ağırlığı: 45 kg
ADVANCE WOMEN PART A 7' AMRAP • 3 Bar Muscle-Up • 1 x X Complex 👉 2 dakika dinlen PART B 4' içinde Clean & Jerk PR bul X COMPLEX • 5 Deadlift • 4 Hang Squat Clean • 3 Shoulder to Overhead Barbell Ağırlığı: 40 kg
ADVANCE MAN PART A 7' AMRAP • 6 Bar Muscle-Up • 1 x X Complex 👉 2 dakika dinlen PART B 4' içinde Clean & Jerk PR bul X COMPLEX • 5 Deadlift • 4 Hang Squat Clean • 3 Shoulder to Overhead Barbell Ağırlığı: 55 kg
AMRAP 8 5 DEADLIFT 10 LATERAL BURPEE 15 TOES TO BAR
DEATH BY EMOM Min 0 : max cal Row Min 1 : 1 Deadlift 1 Hang Clean 1 Front Squat into max cal Row Min 2 : 2 Deadlift 2 Hang Clean 2 Front Squat into max cal Row ... Add 1 Rep each until you fail within the minute. Weights : 40kg (M), 25kg (F) Score : cal Row + rounds & reps Movement Standards Fragen zum Workout & Scoring: WhatsApp Quali FAQ Gruppe
For time with TC 12min: 2 rounds of: 12 syncro WB Devil Press (9kg/6kg) 12 syncro WB Situps (9kg/6kg) into 3 rounds of: 6 Wallwalks (split as needed) 12 synchro alt. Single Leg Toes to Bar into 4 rounds of: 8 HSPU (split as needed) 12 synchro Toes To Bar into max alternating Complex: A: 1 TTB + 1 Pullup + 1 Chest 2 Bar (unbroken) B) 1 TTB + 1 Chest 2 Bar + 1 BMU (unbroken) Score: Reps + Anzahl Complex Movement Standards Fragen zum Workout & Scoring: WhatsApp Quali FAQ Gruppe
Test 2 - Mixed Modal 14:00 AMRAP 10 Power Clean 60/40kg 15 Wallballs @ 9/6kg to 10ft 20 Pull Ups Equipment list: 20/15kg Barbell 60/40kg Weight plates (Unless stipulated below) 9/6kg Wallball 10ft Target (Unless stipulated below) Rig Space Age Category Modifications: Under 16 - Barbell @ 50/35kg + 10/9ft Wallball Target Under 14 - Barbell @ 40/30kg + 10/9ft Wallball Target Under 12 - Barbell @ 20/15kg (Barbell just below the knee) + 3kg Wallball + 10/9ft Target. All categories Over 50 - Barbell @ 50/35kg + 10/9ft Target. All categories Over 65 - Barbell @ 40/30kg + 10/9ft Target. Flow: Start facing away from the barbell. When the timer starts, athletes will perform 10 Power Cleans, upon completion they will proceed to the Wallball and complete 15 reps. A squat clean for the first Wallball is allowed. The athlete will then jump up to the pull up bar to complete 20 reps. Upon completion of the 20 pull ups they will continue with the AMRAP in this same format. Movement Standards: PULL-UP - ID 7.04 PAGE 57 Athlete hanging from a horizontal bar pulls himself up until chin is above bar. REP START - Vertical hang from horizontal bar. REP END - Bottom plane of the chin breaks the top-most horizontal plane of the bar. REP REQUIREMENTS - Only hands and chest or above can touch anything during the movement. CYCLE & POST REP - The athlete may return to rep start in any controlled manner. POWER CLEAN - ID 3.02 PAGE 24 Athlete moves object in one fluid motion from ground to shoulders, never squatting down to full depth. REP START - Object-on-ground. Hand(s) on object. REP END - Front-rack lockout. REP REQUIREMENTS - Object is moved in one fluid motion from ground to front rack in the power position. Avoid the bottom of squat. CYCLE & POST REP - Object can be returned to rep start in any controlled manner. WALL-BALL - ID 15.04 PAGE 126 Athlete stands up like a front squat and in one movement continues by throwing the ball towards a target. REP START - Bottom-of-squat position with a medicine ball in the frontal plane supported by the hands. REP END - Medicine ball hits the wall above, and only above the designated height. REP REQUIREMENTS - Athlete, while ascending, throw the ball. CYCLE & POST REP - The ball must be caught on its way down from previous throw OR the ball must be retrieved from the ground. (Please note different heights are used for this workout than those specified in the IF3 Movement Standards.)
Test 3 - Endurance 20:00 AMRAP 100 Burpees Over The Rower Max Distance Row Equipment list: Concept 2 Rower Or Rogue Echo Rower Flow: The athlete will start with their back to the rower. When the timer starts, athletes will perform 100 Burpees Over the Rower. A tiebreaker is to be taken when the burpees are completed. The judge can turn on the rowing screen for the athlete. The total distance should be taken when the screen has stopped ticking over. Movement Standards: For the Burpees, the Chest + Hips must touch the floor. A jump over the rower is mandatory, meaning both feet must be off the floor at the same time during the rep. But a two-footed take off or a two-footed landing is not required.
Test 4 - Skill + Bodyweight 9:00 AMRAP 5-10-15-20-25 Box Jump Over @ 24/20" 1-2-3-4-5 Wall Walk Into… 200 Double Unders Into… Max Handstand Walk (6m Lengths) Equipment list: Box 24/20” Skipping Rope Marked Wall Walk Lines - A starting line for the Wall Walk is required 152/140cm away from the wall for men/women. Another line is also required 25cm away from the wall. Marked Handstand Walk Lines - 1m lines marked out. Age Category Modifications: Under 14 - 150 Double Unders + 140/125cm Wall Walk Line Under 12 - 100 Double Unders + 140/125cm Wall Walk Line Over 50 - 150 Double Unders Over 60 - 100 Double Unders + 1m unbroken sections needed for the Handstand Walks Flow: The athlete will start with their back to the Box. When the timer starts, athletes will perform 5 Box Jump Overs, 1 Wall Walk, 10 Box Jump overs, 2 Wall Walks, 15 Box Jump Overs, 3 Wall Walks, 20 Box Jump Overs, 4 Wall Walks, 25 Box Jump Overs and 5 Wall Walks. Once this is complete, the athlete will proceed to complete 200 Double Unders (unless otherwise stipulated). In any remaining time as much distance of Handstand Walk will be completed A jump onto the box and a step down off the box are required for each rep to count. A tiebreaker time is to be taken after the Double Unders. For the Handstand walk, hands must start behind, not on the line. For the Handstand Walk 2m unbroken sections = 1 rep Movement Standards: BOX JUMP OVER - ID 10.05 PAGE 83 Athlete jumps over box. REP START - Standing free. REP END - Standing free on the other side of the object. REP REQUIREMENTS - Jump over object with simultaneous take-off with both feet. Athlete passes over the object with entire body. Landing or contacting the object with feet during the transition over is ok, but not required. CYCLE & POST REP - Rep end is a valid new rep start. WALL WALK - ID 12.06 PAGE 101 Athlete elevates themselves from a prone position on the ground to a handstand position against the wall by placing their feet on the wall and walking their hands toward the wall before walking on their hands back to start position. REP START - Prone. Any part of both hands on/in designated area. REP END - Prone. - Any part of both hands on/in designated area. REP REQUIREMENTS - Both feet must be on the wall with knees off the ground before either hand can leave the start area. Both hands must be in contact with the wall line at the same time. Feet must be no wider than the hands before the hands leave the wall line. Both hands must return to the start area before the feet can come off the wall. CYCLE & POST REP - Rep end is a valid rep start. MEASUREMENTS - Designated start area near athletes shoulders when prone. A standardized single distance from the wall may be used for all athletes. Wall line 25 cm from wall. DOUBLE UNDER - ID 10.07 PAGE 85 Athlete jumps rope with the rope passing two times under their feet per jump. REP START - Standing free. Holding both ends of a jump-rope – one in each hand. REP END - Holding both ends of a jump-rope – one in each hand. REP REQUIREMENTS - Rope rotates around the saggital axis of the body. A jump with a two-footed take-off is required from rep start. While in air, the rope must pass underneath both feet the designated number of times. Number of rotations = 2 CYCLE & POST REP - The athlete may return to rep start in any controlled manner. HANDSTAND WALK - ID 12.03 PAGE 98 Athlete walks on their hands. An object may be required to carry between your feet or you may have to navigate around or over objects. REP START - Both hands in contact with ground behind the starting line. REP END - Both hands in contact with ground past the end line. REP REQUIREMENTS - Only hands may contact the ground. Feet remain above the hips and head throughout the full rep. CYCLE & POST REP - Continuous segments: rep end is a valid new rep start. Otherwise: the athlete may return to rep start in any controlled manner. MEASUREMENTS - Start and end line for each segment (rep)
Test 4 - Skill + Bodyweight 9:00 AMRAP 5-10-15-20-25 Box Jump Over @ 24/20" 1-2-3-4-5 Wall Walk Into… 150 Double Unders Into… Max Handstand Walk (6m Lengths) Equipment list: Box 24/20” Skipping Rope Marked Wall Walk Lines - A starting line for the Wall Walk is required 152/140cm away from the wall for men/women. Another line is also required 25cm away from the wall. Marked Handstand Walk Lines - 1m lines marked out. Age Category Modifications: Under 14 - 150 Double Unders + 140/125cm Wall Walk Line Under 12 - 100 Double Unders + 140/125cm Wall Walk Line Over 50 - 150 Double Unders Over 60 - 100 Double Unders + 1m unbroken sections needed for the Handstand Walks Flow: The athlete will start with their back to the Box. When the timer starts, athletes will perform 5 Box Jump Overs, 1 Wall Walk, 10 Box Jump overs, 2 Wall Walks, 15 Box Jump Overs, 3 Wall Walks, 20 Box Jump Overs, 4 Wall Walks, 25 Box Jump Overs and 5 Wall Walks. Once this is complete, the athlete will proceed to complete 200 Double Unders (unless otherwise stipulated). In any remaining time as much distance of Handstand Walk will be completed A jump onto the box and a step down off the box are required for each rep to count. A tiebreaker time is to be taken after the Double Unders. For the Handstand walk, hands must start behind, not on the line. For the Handstand Walk 2m unbroken sections = 1 rep Movement Standards: BOX JUMP OVER - ID 10.05 PAGE 83 Athlete jumps over box. REP START - Standing free. REP END - Standing free on the other side of the object. REP REQUIREMENTS - Jump over object with simultaneous take-off with both feet. Athlete passes over the object with entire body. Landing or contacting the object with feet during the transition over is ok, but not required. CYCLE & POST REP - Rep end is a valid new rep start. WALL WALK - ID 12.06 PAGE 101 Athlete elevates themselves from a prone position on the ground to a handstand position against the wall by placing their feet on the wall and walking their hands toward the wall before walking on their hands back to start position. REP START - Prone. Any part of both hands on/in designated area. REP END - Prone. - Any part of both hands on/in designated area. REP REQUIREMENTS - Both feet must be on the wall with knees off the ground before either hand can leave the start area. Both hands must be in contact with the wall line at the same time. Feet must be no wider than the hands before the hands leave the wall line. Both hands must return to the start area before the feet can come off the wall. CYCLE & POST REP - Rep end is a valid rep start. MEASUREMENTS - Designated start area near athletes shoulders when prone. A standardized single distance from the wall may be used for all athletes. Wall line 25 cm from wall. DOUBLE UNDER - ID 10.07 PAGE 85 Athlete jumps rope with the rope passing two times under their feet per jump. REP START - Standing free. Holding both ends of a jump-rope – one in each hand. REP END - Holding both ends of a jump-rope – one in each hand. REP REQUIREMENTS - Rope rotates around the saggital axis of the body. A jump with a two-footed take-off is required from rep start. While in air, the rope must pass underneath both feet the designated number of times. Number of rotations = 2 CYCLE & POST REP - The athlete may return to rep start in any controlled manner. HANDSTAND WALK - ID 12.03 PAGE 98 Athlete walks on their hands. An object may be required to carry between your feet or you may have to navigate around or over objects. REP START - Both hands in contact with ground behind the starting line. REP END - Both hands in contact with ground past the end line. REP REQUIREMENTS - Only hands may contact the ground. Feet remain above the hips and head throughout the full rep. CYCLE & POST REP - Continuous segments: rep end is a valid new rep start. Otherwise: the athlete may return to rep start in any controlled manner. MEASUREMENTS - Start and end line for each segment (rep)
test 4 - Skill + Bodyweight 9:00 AMRAP 5-10-15-20-25 Box Jump Over @ 24/20" 1-2-3-4-5 Wall Walk Into… 100 Double Unders Into… Max Handstand Walk (6m Lengths) Equipment list: Box 24/20” Skipping Rope Marked Wall Walk Lines - A starting line for the Wall Walk is required 152/140cm away from the wall for men/women. Another line is also required 25cm away from the wall. Marked Handstand Walk Lines - 1m lines marked out. Age Category Modifications: Under 14 - 150 Double Unders + 140/125cm Wall Walk Line Under 12 - 100 Double Unders + 140/125cm Wall Walk Line Over 50 - 150 Double Unders Over 60 - 100 Double Unders + 1m unbroken sections needed for the Handstand Walks Flow: The athlete will start with their back to the Box. When the timer starts, athletes will perform 5 Box Jump Overs, 1 Wall Walk, 10 Box Jump overs, 2 Wall Walks, 15 Box Jump Overs, 3 Wall Walks, 20 Box Jump Overs, 4 Wall Walks, 25 Box Jump Overs and 5 Wall Walks. Once this is complete, the athlete will proceed to complete 200 Double Unders (unless otherwise stipulated). In any remaining time as much distance of Handstand Walk will be completed A jump onto the box and a step down off the box are required for each rep to count. A tiebreaker time is to be taken after the Double Unders. For the Handstand walk, hands must start behind, not on the line. For the Handstand Walk 2m unbroken sections = 1 rep Movement Standards: BOX JUMP OVER - ID 10.05 PAGE 83 Athlete jumps over box. REP START - Standing free. REP END - Standing free on the other side of the object. REP REQUIREMENTS - Jump over object with simultaneous take-off with both feet. Athlete passes over the object with entire body. Landing or contacting the object with feet during the transition over is ok, but not required. CYCLE & POST REP - Rep end is a valid new rep start. WALL WALK - ID 12.06 PAGE 101 Athlete elevates themselves from a prone position on the ground to a handstand position against the wall by placing their feet on the wall and walking their hands toward the wall before walking on their hands back to start position. REP START - Prone. Any part of both hands on/in designated area. REP END - Prone. - Any part of both hands on/in designated area. REP REQUIREMENTS - Both feet must be on the wall with knees off the ground before either hand can leave the start area. Both hands must be in contact with the wall line at the same time. Feet must be no wider than the hands before the hands leave the wall line. Both hands must return to the start area before the feet can come off the wall. CYCLE & POST REP - Rep end is a valid rep start. MEASUREMENTS - Designated start area near athletes shoulders when prone. A standardized single distance from the wall may be used for all athletes. Wall line 25 cm from wall. DOUBLE UNDER - ID 10.07 PAGE 85 Athlete jumps rope with the rope passing two times under their feet per jump. REP START - Standing free. Holding both ends of a jump-rope – one in each hand. REP END - Holding both ends of a jump-rope – one in each hand. REP REQUIREMENTS - Rope rotates around the saggital axis of the body. A jump with a two-footed take-off is required from rep start. While in air, the rope must pass underneath both feet the designated number of times. Number of rotations = 2 CYCLE & POST REP - The athlete may return to rep start in any controlled manner. HANDSTAND WALK - ID 12.03 PAGE 98 Athlete walks on their hands. An object may be required to carry between your feet or you may have to navigate around or over objects. REP START - Both hands in contact with ground behind the starting line. REP END - Both hands in contact with ground past the end line. REP REQUIREMENTS - Only hands may contact the ground. Feet remain above the hips and head throughout the full rep. CYCLE & POST REP - Continuous segments: rep end is a valid new rep start. Otherwise: the athlete may return to rep start in any controlled manner. MEASUREMENTS - Start and end line for each segment (rep)
AMRAP 10 12 synchro toes to bar 8 synchro dumbbell snatches 4 shuttle run (1 rep = 5 m back and forth) Weights: RX division: male: 30 kg / female: 22,5 kg Intermediate division: male: 22,5 kg / female: 15 kg Scaled division: male: 15 kg / female: 10 kg Score = reps
AMRAP 8 2-4-6-8.. etc. Deadlifts 110/80kg 4-8-12-16.. etc. Wall Balls 9/6kg
AMRAP 8 2-4-6-8.. etc. Deadlifts 60/40kg 4-8-12-16.. etc. Wall Balls 6/4kg
AMRAP 8 2-4-6-8.. etc. Deadlifts 80/60kg 4-8-12-16.. etc. Wall Balls 9/6kg
AMRAP 10 4 Snatches 60/40kg 24 Toes to Bar 8 Shoulder to Overhead 60/40kg ...directly into AMRAP 1:30 Max Reps Strict Handstand Push-ups
AMRAP 10 4 Snatches 40/30kg 24 Hanging Knee Raises 8 Shoulder to Overhead 40/30kg ...directly into AMRAP 1:30 Max Reps Handrelease Push-ups (5kg Plate)
AMRAP 10 4 Snatches 50/35kg 16 Toes to Bar 8 Shoulder to Overhead 50/35kg ...directly into AMRAP 1:30 Intermediate: Max Reps Kipping Handstand Push-ups Masters 35+: STRICT HSPU
Test 2 - Mixed Modal 14:00 AMRAP 10 Power Clean 60/40kg 15 Wallballs @ 9/6kg to 10ft 20 Pull Ups Equipment list: 20/15kg Barbell 60/40kg Weight plates (Unless stipulated below) 9/6kg Wallball 10ft Target (Unless stipulated below) Rig Space Age Category Modifications: Under 16 - Barbell @ 50/35kg + 10/9ft Wallball Target Under 14 - Barbell @ 40/30kg + 10/9ft Wallball Target Under 12 - Barbell @ 20/15kg (Barbell just below the knee) + 3kg Wallball + 10/9ft Target. All categories Over 50 - Barbell @ 50/35kg + 10/9ft Target. All categories Over 65 - Barbell @ 40/30kg + 10/9ft Target. Flow: Start facing away from the barbell. When the timer starts, athletes will perform 10 Power Cleans, upon completion they will proceed to the Wallball and complete 15 reps. A squat clean for the first Wallball is allowed. The athlete will then jump up to the pull up bar to complete 20 reps. Upon completion of the 20 pull ups they will continue with the AMRAP in this same format. Movement Standards: PULL-UP - ID 7.04 PAGE 57 Athlete hanging from a horizontal bar pulls himself up until chin is above bar. REP START - Vertical hang from horizontal bar. REP END - Bottom plane of the chin breaks the top-most horizontal plane of the bar. REP REQUIREMENTS - Only hands and chest or above can touch anything during the movement. CYCLE & POST REP - The athlete may return to rep start in any controlled manner. POWER CLEAN - ID 3.02 PAGE 24 Athlete moves object in one fluid motion from ground to shoulders, never squatting down to full depth. REP START - Object-on-ground. Hand(s) on object. REP END - Front-rack lockout. REP REQUIREMENTS - Object is moved in one fluid motion from ground to front rack in the power position. Avoid the bottom of squat. CYCLE & POST REP - Object can be returned to rep start in any controlled manner. WALL-BALL - ID 15.04 PAGE 126 Athlete stands up like a front squat and in one movement continues by throwing the ball towards a target. REP START - Bottom-of-squat position with a medicine ball in the frontal plane supported by the hands. REP END - Medicine ball hits the wall above, and only above the designated height. REP REQUIREMENTS - Athlete, while ascending, throw the ball. CYCLE & POST REP - The ball must be caught on its way down from previous throw OR the ball must be retrieved from the ground. (Please note different heights are used for this workout than those specified in the IF3 Movement Standards.)
Test 3 - Endurance 20:00 AMRAP 100 Burpees Over The Rower Max Distance Row Equipment list: Concept 2 Rower Or Rogue Echo Rower Flow: The athlete will start with their back to the rower. When the timer starts, athletes will perform 100 Burpees Over the Rower. A tiebreaker is to be taken when the burpees are completed. The judge can turn on the rowing screen for the athlete. The total distance should be taken when the screen has stopped ticking over. Movement Standards: For the Burpees, the Chest + Hips must touch the floor. A jump over the rower is mandatory, meaning both feet must be off the floor at the same time during the rep. But a two-footed take off or a two-footed landing is not required.
Test 4 - Skill + Bodyweight 9:00 AMRAP 5-10-15-20-25 Box Jump Over @ 24/20" 1-2-3-4-5 Wall Walk Into… 200 Double Unders Into… Max Handstand Walk (6m Lengths) Equipment list: Box 24/20” Skipping Rope Marked Wall Walk Lines - A starting line for the Wall Walk is required 152/140cm away from the wall for men/women. Another line is also required 25cm away from the wall. Marked Handstand Walk Lines - 1m lines marked out. Flow: The athlete will start with their back to the Box. When the timer starts, athletes will perform 5 Box Jump Overs, 1 Wall Walk, 10 Box Jump overs, 2 Wall Walks, 15 Box Jump Overs, 3 Wall Walks, 20 Box Jump Overs, 4 Wall Walks, 25 Box Jump Overs and 5 Wall Walks. Once this is complete, the athlete will proceed to complete 200 Double Unders (unless otherwise stipulated). In any remaining time as much distance of Handstand Walk will be completed A jump onto the box and a step down off the box are required for each rep to count. A tiebreaker time is to be taken after the Double Unders. For the Handstand walk, hands must start behind, not on the line. For the Handstand Walk 2m unbroken sections = 1 rep Movement Standards: BOX JUMP OVER - ID 10.05 PAGE 83 Athlete jumps over box. REP START - Standing free. REP END - Standing free on the other side of the object. REP REQUIREMENTS - Jump over object with simultaneous take-off with both feet. Athlete passes over the object with entire body. Landing or contacting the object with feet during the transition over is ok, but not required. CYCLE & POST REP - Rep end is a valid new rep start. WALL WALK - ID 12.06 PAGE 101 Athlete elevates themselves from a prone position on the ground to a handstand position against the wall by placing their feet on the wall and walking their hands toward the wall before walking on their hands back to start position. REP START - Prone. Any part of both hands on/in designated area. REP END - Prone. - Any part of both hands on/in designated area. REP REQUIREMENTS - Both feet must be on the wall with knees off the ground before either hand can leave the start area. Both hands must be in contact with the wall line at the same time. Feet must be no wider than the hands before the hands leave the wall line. Both hands must return to the start area before the feet can come off the wall. CYCLE & POST REP - Rep end is a valid rep start. MEASUREMENTS - Designated start area near athletes shoulders when prone. A standardized single distance from the wall may be used for all athletes. Wall line 25 cm from wall. DOUBLE UNDER - ID 10.07 PAGE 85 Athlete jumps rope with the rope passing two times under their feet per jump. REP START - Standing free. Holding both ends of a jump-rope – one in each hand. REP END - Holding both ends of a jump-rope – one in each hand. REP REQUIREMENTS - Rope rotates around the saggital axis of the body. A jump with a two-footed take-off is required from rep start. While in air, the rope must pass underneath both feet the designated number of times. Number of rotations = 2 CYCLE & POST REP - The athlete may return to rep start in any controlled manner. HANDSTAND WALK - ID 12.03 PAGE 98 Athlete walks on their hands. An object may be required to carry between your feet or you may have to navigate around or over objects. REP START - Both hands in contact with ground behind the starting line. REP END - Both hands in contact with ground past the end line. REP REQUIREMENTS - Only hands may contact the ground. Feet remain above the hips and head throughout the full rep. CYCLE & POST REP - Continuous segments: rep end is a valid new rep start. Otherwise: the athlete may return to rep start in any controlled manner. MEASUREMENTS - Start and end line for each segment (rep)
Pairs have 8 minutes to complete as many reps as possible of Ground to Overhead. Athletes are allowed to choose their loading from 3 preselected weights. Rep schemes will be based on this and at the athletes discretion. You Go I Go format throughout. (weight range moderate to heavy max 25kg)
AMRAP 12 100 Wall Balls (6kg) 80 K/B Swings (16kg) 60 Press Ups 40 Box jumps (24") 20 Burpees Timecap - 12 Minutes
6 min AMRAP/što veći broj ponavljanja za 6 minuta 3 LUS prelazak šipke/ lateral burpee over bar 6 lopta iz čučnja/ wall ball 6/9kg 9 mrtvo dizanje / dead lift 30/50 kg dame 6kg lopta, 30 kg šipka/barbell muškarci 9kg lopta, 50kg šipka/barbell CrossFit standardi za sve elemente su obavezni
2 min 10cal air bike 20 trzaj naizmenično sa poda do isteka 2 min skok iz čučnja na ploče (ili penjanje) 1 min pauza 2 min 10cal air bike 20 trzaj naizmenično sa poda do isteka 2 min skok iz čučnja na ploče (ili penjanje) 1 min pauza 1 min što veći broj ponavljanja skok iz čučnja na ploče (ili penjanje) dame bučice 10kg muškarci bučice 12,5 kg