Video:

All of Athletes 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

WOD 1
“GAMES TRIBUTE”

Time cap 15 minutes

Beginning on a 3-minute clock, complete as many reps as possible of:
- 20/15 toes-to-bar
- 40 double-under (Scaled 60 SU)
- 10 clean
If completed before 3 minutes, add 3 minutes to the clock and proceed to:
- 20/15 toes-to-bar
- 40 double-under (Scaled 60 SU)
- 8 clean
If completed before 6 minutes, add 3 minutes to the clock and proceed to:
- 20/15 toes-to-bar
- 40 double-under (Scaled 60 SU)
- 6 clean
If completed before 9 minutes, add 3 minutes to the clock and proceed to:
- 20/15 toes-to-bar
- 40 double-under (Scaled 60 SU)
- 4 clean
WOD 1A Score (time or reps)
If completed before 12 minutes, add 3 minutes to the clock and proceed to:
- 20/15 toes-to-bars
- 40 double-unders (Scaled 60 SU)
- max rep clean
WOD 1B Score (reps)


Weights:

35+

40+

45+

50+

55+

60+

Clean men RX

70,
80,
90,
100,
120 kg

70,
80,
90,
100,
120 kg

60,
70,
80,
90,

110 kg

55,
65,
75,
85,
100 kg

45,
55,
65,
75,
90 kg

45,
55,
65,
75,
90 kg

Clean women RX

45,
50,
55,
60,
80 kg

45,
50,
55,
60,
80 kg

40,
45,
50,
55,
75 kg

35,
40,
45,
50,
65 kg

30,
35,
40,
45,
60 kg

30,
35,
40,
45,
60 kg

Clean men scaled

60,
70,
80,
90,

110 kg

60,
70,
80,
90,

110 kg

45,
55,
65,
75,
90 kg

45,
55,
65,
75,
90 kg

35,
40,
45,
50,
65 kg

35,
40,
45,
50,
65 kg

Clean women scaled

35,
40,
45,
50,
65 kg

35,
40,
45,
50,
65 kg

30,
35,
40,
45,
60 kg

30,
35,
40,
45,
60 kg

20,
25,
30,
35,
45 kg

20,
25,
30,
35,
45 kg

 

Scoring:

The WOD submit two separately scores. WOD1 A, time AFTER 4th round (finished 4 Clean), if uncompleted TOTAL REPS, WOD1 B TOTAL REPS

Standards:

Athlete should start with uploaded bar, but he/she can use only one bar. The Athlete upload the next weights alone.

You don't have to wait for the 3 min caps you can continue the workout after you finished the round.


 

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

Double under:

Jump rope must complete two circles 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

 

Jump rope simple under:

Jump rope must complete one circles 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

Clean 

Before first rep, barbell begins on the ground. Touch and go is permitted. Not allowed to bouncing or dropping and catching the barbell on the rebound. During the clean you can lift up the barbell 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:

 

Not a rep if:

any key point misses


WOD 2

Time cap 12 minutes

You start with the deadlifts and burpee box overs.

Complete the following workout for time:
- 100 wall balls
in every 2 minute complete:
- 8 deadlift 80kg / 50kg
- 8 burpee box jump over

45+ 7 deadlift / 7 burpee box jump over

50+ 7 deadlift / 7 burpee box step over

55-60+ 6 deadlift / 6 burpee box step over

Scaled 6 deadlift / 6 burpee box step over

Weights for deadlift:

35+

40+

45+

50+

55+

60+

men RX

80 kg

80 kg

70 kg

70 kg

60 kg

60 kg

women RX

50 kg

50 kg

45 kg

45 kg

40 kg

40 kg

men scaled

70 kg

70 kg

60 kg

60 kg

50 kg

50 kg

women scaled

45 kg

45 kg

40 kg

40 kg

30 kg

30 kg

Height of the box:

35+

40+

45+

50+

55+

60+

men RX

60 cm

60 cm

60 cm

60 cm

50 cm

50 cm

women RX

50 cm

50 cm

50 cm

50 cm

40 cm

40 cm

men scaled

60 cm

60 cm

50 cm

50 cm

40 cm

40 cm

women scaled

50 cm

50 cm

40 cm

40 cm

40 cm

40 cm

 

Wall-ball standards:

35+

40+

45+

50+

55+

60+

men

9 kg /

305 cm

9 kg /

305 cm

9 kg /

305 cm

9 kg /

305 cm

9 kg / 274,3 cm

9 kg / 274,3 cm

women

6 kg /

274,3 cm

6 kg / 274,3 cm

6 kg / 274,3 cm

6 kg / 274,3 cm

5 kg / 274,3 cm

5 kg / 274,3 cm

scaled men

9 kg /

274,3 cm

9 kg / 274,3 cm

9 kg / 274,3 cm

9 kg / 274,3 cm

9 kg / 274,3 cm

9 kg / 274,3 cm

scaled women

5 kg /

274,3 cm

5 kg / 274,3 cm

5 kg / 274,3 cm

5 kg / 274,3 cm

5 kg / 274,3 cm

5 kg / 274,3 cm

 

Scoring:

The WOD scored by time, if uncompleted TOTAL REPS

Standards:

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 should 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:

Starting position:

Finishing position:

 

Not a rep if:

any key point misses

Parallel burpee box jump over:

The burpees should be performed parallel to the box. During a burpee, your chest and thighs should touch the ground at the same time. In the box jump over, there is no requirement to stand tall while on top of the box. A two-foot takeoff is always required, and only the Athlete’s feet may touch the box. The Athletes may jump on top of the box using a two-foot landing, and then jump or step off the other side. Jump completely over the box not allowed. This count as one (1) rep, where they may begin their next rep. Athletes don’t need to straighten your body or clap.

In the burpees we are not use the new and now not the official CFG burpee standards. Go down to the ground, chest and thighs touch the ground at the bottom and then get up anyhow.


Key points of the jury:

Starting position:

Jumping:

Not a rep if:

any key point misses

Parallel burpee box step over:

The burpees should be performed parallel to the box. During a burpee, your chest and thighs should touch the ground at the same time. In the box step over, there is no requirement to stand tall while on top of the box. Only the Athlete’s feet may touch the box. The Athletes may step up or jump on top of the box, and then jump or step off the other side. Jump completely over the box not allowed. This count as one (1) rep, where they may begin their next rep. Athletes don’t need to straighten your body or clap.

In the burpees we are not use the new and now not the official CFG burpee standards. Go down to the ground, chest and thighs touch the ground at the bottom and then get up anyhow.


Key points of the jury:

Starting position:

Step:

Not a rep if:

any key point misses

Wall ball:

The competitors should pick up the ball from the floor, the first rep starts from a standing position (squat clean is not allowed!). The ball should be thrown to the target point from a deep squat position. In the squat position, the hips should go below the knees, in the upper standing position, the ball should hit the target point. The whole exercise should be performed with one continuous movement. If the ball hits the floor, you should wait until it stops bouncing, and then you’re allowed to pick it up (you can stop bouncing with arms or legs).

 

Key points of the jury:

Squat position:

Standing position:

EMT 2020 Qualification WODs        /        01-15.03.2020.