I. EMT Pair Crash        Qualification 9-23th September

I. Pair Crash QWODs Standards

Video:

All of Pairs must record and upload all the WODs!

Name, category and division required on the videos

WODproof is good to use! On Submit to FaceWOD please use long link of YouTube not the sort one

Scoring:

WOD 1 is scored by reps

Standards:

Change

Meanwhile the one athlete is working, the other keeps a bar in front rack position (RX 80/50 kg, Scaled 70/40 kg). Can be replaced at any time on the front rack. You can transfer weight to each other. It is not necessary to put it on the ground and pick it up when changing. 2 barbells and boxes (male/female) can be used during the exercise.

Deadlift:

Each rep starts with the weights on the floor. You should pull the bar up, in the finishing position the knees, hips and arms should be extended, the shoulders must go behind the bar. Hands must be outside the knee’s line. The weight shouldn’t bounce, both sides of the bar should touch the floor.

 

Key points of the jury:

Lower position:

Standing position:

Not a rep if:

any key point misses

Burpee Facing Box jump (https://www.youtube.com/watch?v=lDIqUU_bvdg)

Burpee:

The burpees should be performed facing to the box. During a burpee, your chest and hips should touch the ground at the same time, then you jump to the box. Extend your hips and knees. The feet must land on a top of the box. Two foot jump is always required. The athlete may jump off or step off. Each rep is counted when the athlete lands on the ground.

Key points of the jury:

Starting position:

Finishing position:

Not a rep if:

any key point misses

Chin to bar pull ups:

Each rep starts with fully extended arms, without the feet touching the floor. In the upper pull up position, the chin should go above the pull up bar. Any technique is allowed with the previous criterias.

Key points of the jury:

Hanging position

Pull up position:

Not a rep if:

any key point misses

Toes to bar:

The exercise starts from a hanging position, with fully extended arms. The legs should clearly go behind the bar’s line at each rep. In the lower position, the arms and hips should be extended, in the upper position both toes or feet should touch the bar at the same time. Touching with the sole is not allowed.

 

Key points of the jury:

Hanging position:

Finishing position:

 

Not a rep if:

any key point misses

Video:

All of Pairs must record and upload all the WODs!

Name, category and division required on the videos

WODproof is good to use! On Submit to FaceWOD please use long link of YouTube not the sort one

Scores:

WOD 2A is scored by weights, the 2 Athletes best complex. WOD 2B start at 8.00 min mark.

WOD 2B is scored by total time. If uncompleted, the total repetitions completed in 12 minutes are scored.  

Standards:

Syncron:

Both of Athletes must be in the bottom (starting position) at the same time, and the top (finishing position) too.

Weightlifting exercises same time on the ground, and same time on you shoulder, or above your head.

On the bar starting and top position, faster Athlete must be hold on the top position every exercises.

Complex:

Athletes can upload the bar before they start the workout.

It is allowed to increase or decrease the weight and to use 2 barbells during the workout. Only one Athlete lifting in same time,

Clean

During the clean you pick the bar up to your shoulders with any technique (with extended legs, power clean, squat clean, split clean).

In the standing position, the bar should lay on the shoulders, the elbows are in line with the bar, the legs are paralel, closed and fully extended. The finishing position should be steady.

Key points of the jury:

Starting position:

Finishing position:

No rep if
Any key point misses

Front squat

The rep start to front rack position, then perform a front squat. In the finishing position, the knees and hips should be fully extended, the weight and the body is held steady and controlled.

 

Key points of the jury:

Lower position:

Finishing position:

Not a rep if:

any key point misses

Shoulder to overhead:

Finishing the squat, you should press the bar overhead. Any technique is allowed, the finishing position should be steady, closed and extended legs, fully extended arms.

Key points of the jury:

Not a rep if:

any key point misses

Simple under:

Jump rope must complete one circle in one jump. Competitors must jump on both feet, rope must go forward.

 

Key points for the jury:

Jumping:

Not a rep if:

any key point misses

Alternate American swing

Competitor grabs the kettlebell with both hands and swing it over his head. At the lowest point the weight must be behind the line of the soles. At the highest point the kettlebell is above the head, upside down, arms are extended.

Alternate American Swing:

 

Key points for the jury:

Lowest point:

Highest point:

Not a rep if:

any key point misses

Swing

Competitor grabs the kettlebell with both hands and swing it till the line of his shoulders. At the lowest point the weight must be behind the line of the soles. At the highest point the kettlebell is definitely over the line of the shoulders, arms are extended.

 

Key points for the jury:

Lowest point:

Highest point:

Not a rep if:

any key point misses

Thruster

The first rep starts with the bar on the floor. The competitor should move the bar to the shoulders with any technique to front rack position, then perform a front squat and a squat-to-overhead press. The press should be one continuous movement from the squat to the overhead position. Squat clean is allowed, if it fits the squat standards (hips below knees). In the finishing position, the knees, hips and arms should be fully extended, the bar is above the head in line with the body, and held steady and controlled.

Key points for the jury:

Finishing position:

Not a rep if:

any key point misses

Shoulder to overhead:

The first rep starts with the bar on the floor. The competitor should move the bar to the shoulders with any technique to front rack position, then should press the bar overhead. Any technique is allowed, the finishing position should be steady, closed and extended legs, fully extended arms.

Key points for the jury:

Not a rep if:

any key point misses

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