In true CrossFit fashion we have some WOD surprises for our Govs Games Competitors… WOD 1 will now be a 10 minute AMRAP and WOD 3 will have a 24 minute time cap! A little extra time to embrace the pain!
Here are the official WOD standards for the 2015 Governors Games powered by CrossFit Clarksville:
10 minutes total for THREE separate scored events.
1) Run a 4 x 400m sprint relay for time (each team member must run one lap around track).
2) Row for Max calories
3) Complete AMRAP of ground-to-overhead (155#/105#) Description:
All events start at the same time. Teams will choose the order/sequence of their runners. While one athlete runs, the other three are rowing and lifting. Only one person lifting at a time. There will be one rower and two barbells, one with the male’s weight (155#) and one with the female’s weight (105#). Men cannot lift women’s barbell and vice versa.
Movement Standards for the Ground-to-overhead.
This movement must start from the ground. This movement can be a Power Snatch, a Squat Snatch, a Clean and Press, a Clean and Jerk, a squat clean and press/jerk or a Split of any of the above. For the repetition to count the athlete must finish the movement by:
- Bringing the feet back underneath the body – no wider than shoulder width.
- Athlete must stand to full extension with the barbell, shoulders, hips, knees and ankles in line with full lock out of the arms overhead.
- Show control in the terminal position – if Barbell drops to the rear it is a NO REP
Movement Standards for the Run
For the 4 x 400 meter run, there will be a designated area on the track for each of the teams to start, exchange, and finish. Each athlete will run one lap around the track with a baton and hand off the baton to the next athlete in their assigned exchange area. Time will stop when the fourth athlete crosses their designated finish line. All teams have the exact same 400 meter distance regardless of where their designated area starts and finishes.
Movement Standards for the Row
Athlete can be seated on the rower and strapped in prior to start, but cannot have hands on the rower handle. Teams can choose whatever damper setting they want.
AMRAP 8 Minutes
One athlete swims.
One athlete performs jumping air squats at one designated end of the pool.
One athlete performs hand-release push-ups at the opposite end of the pool.
Athletes can rotate as they desire, but there are always 2 athletes on the end of the pool designated for jumping air squats. Only 3 athletes can work at any one time: one swimming, one doing hand-release push-ups, and one doing jumping air squats.
For the transition into and out of the pool, the athlete swimming must climb completely out of the pool and pass a designated marker. THEN, the transitioning athlete can enter the pool with their hand on the side of the pool before pushing off for their swim. Due to the depth of the pool, diving is prohibited. If the transition is not clean and violates any of the above stated rules, the athlete will have to return to the side of the pool where the violation occurred, exit the pool, and perform a clean transition before re-entering the water. If the athlete doesn’t hear the judge call NO REP on the transition and continues to swim, the length WILL NOT COUNT.
If an athlete swims more than one length at a time, the swimming athlete must touch the red brick on the side of the pool in their lane for the length to count.
No swimmer’s turns permitted.
Scoring will be:
Jumping Air Squat = 1 point
Hand-Release Push-Up = 2 points
25-yard swim (one length of pool) = 25 points
Total score is the sum of points. See the below videos for the CF Standard for the air squat/jumping air squat and the hand-release push-up.
Hand Release Push Ups
Movement begins at the bottom.
Hands must come off the ground before the first repetition and between each repetition thereafter.
The chest and thighs MUST leave the ground at the same time. NO worm push-ups allowed.
The arms must be fully locked out at the top of the movement.
Jumping Air Squats
Movement begins with the athlete standing to full extension.
For the repetition to count the athlete must do the following:
- At the bottom of the movement, the crease of the hip must pass below the top of the knee.
- The athlete’s feet must come off the ground at the top of the movement while body is FULLY extended showing a clear and straight line from shoulders, hips, knees, and ankles.
Consists of two scored events:
1) 4 x 400 meter sprint relay carrying a 50# sandbag
2) Chipper for Time (24 minute cap). Each TEAM will complete a TOTAL of:
- 60 x Thrusters (95#/65#)
- 60 x Sumo-Deadlift High Pull (95#/65#)
- 60 x KettleBell Snatches (53# / 35#)
- 60 x Box “Jump-overs” (24″)
- 200 x Double-Unders
- 60 x Overhead Squats (95#/65#)
- 60 x Power Cleans (165#/115#)
- 60 x Deadlift (255#/185#)
- 60 x Burpees jumping on top of a 45# bumper plate
On the count of 3-2-1 go:
One athlete will begin running 400 meters around the track carrying a 50# sandbag while the other three begin the Chipper.
ONE ATHLETE WORKS AT A TIME ON THE CHIPPER. At the completion of any one exercise during the chipper, the last athlete working must slap hands to tag out with the first team member to begin performing repetitions of the next exercise.
Teams choose the order/sequence for their athletes running.
Once all four athletes complete the 4 x 400 meter sandbag sprint relay, they can all assist in completing the Chipper.
Teams will move and load barbells with appropriate weights as they progress.
Movement Standards are as follows:
The Sandbag will start on the ground. The athlete must carry the sandbag the entire 400 meter run. Dragging the sandbag is prohibited. Athletes may hand over the sandbag to the next runner during their exchange. Time stops when the last athlete crosses their designated finish line.
This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. The bar starts on the ground for the first repetition. The hip crease must pass below the top of the knees. A full squat clean into the thruster is allowed if the bar starts on the ground. Using a ball, box or other object to check for proper depth is not allowed. The movement is one fluid movement. The athlete may not divide the movement into a Front Squat and then a Press.
Sumo Deadlift High-Pull
Standard SDHP where the barbell moves from the ground to above the clavicle while standing up to full extension. The bar starts on the ground and plates must come in contact with the ground between each repetition. For the repetition to count the athlete must:
- fully extend the hips and knees at the top of the movement
- complete the movement with the barbell above the clavicle
KB moves from the ground to fully locked overhead. KB starts on the ground and must come in contact with the ground between each repetition. For the repetition to count the athlete must:
- Snatch the KB from the ground to the overhead position.
- Complete the movement by reaching full extension of hips and knees with the arm fully locked out overhead and the wrist in line with the shoulders and hips.
Box Jump Overs
Each rep begins with a two-footed jump. One-footed jumps and step-ups are not permitted. The athlete must land on top of the box (both feet must touch the top) before jumping off to the other side. The athlete may not use their hands, and the feet must go over the box, not around it. Full extension of the hips while jumping over the box is NOT required.
Each rep ends on the opposite side of the box from where it began. The next rep will begin from there and return to the first side. Stepping down from the box and single-footed landings are permitted.
This is a standard double under. The rope must pass under the athlete twice for each repetition.
This is a standard Overhead squat. A full squat snatch is permitted, but not required, to start the movement if the standard depth is achieved. The hip crease must be below the top of the knee at the bottom. The hips and knees must fully open at the top with the barbell locked out overhead.
This is a standard Power Clean initiating from the ground and ending at the shoulders in the front rack position. The barbell begins on the ground and must make contact with the ground between each repetition. Touch and go is permitted. No bouncing. The barbell must come up to the shoulders, with the hips and knees fully extended and the elbows in front of the bar.
This is a standard barbell deadlift. The movement must begin with the athletes feet underneath the body and hands grasping the barbell outside of the hips. For the rep to count the athlete will deadlift the bar from the ground until the knees and hips are fully extended and the shoulders are behind the bar. No bouncing the bar off the ground.
The athlete will perform a standard burpee on to a bumper plate. To complete the movement the athlete must jump onto a bumper plate. The athlete does not have to open the hips to full extension or clap overhead. For the repetition to count the athlete must:
- Have their chest and thighs on the ground in the bottom of the movement facing the bumper plate
- Perform a 2-footed jump onto the bumper plate to complete the movement
Athletes can alternate as needed, but must face the bumper plate for each repetition.