arrow_back Submit Scores for SS WOD 4

WE Lift - SUMMER SIZZLER

Workout

Time + Reps 10 Min CapRXScaled
13 Burpee Over Bar *
25 Dead Lifts 205/155155/105
13 Burpee Over Bar *
25 Hang Clean155/10585/55
13 Burpee Over Bar *
25 Wall Balls20/1420/14
13 Burpee Over Bar *
25 Box Jump30/2424/20
With the Remaining Time
For RepsBAR MU
Pull-up **
 
*Bar Facing BOB

**Burpee Penalty (Scaled Athletes Only): 1 Jumping Pull-up + 2 Burpees = 1 Rep  *see standards below

Workout Standards

SCORECARD:  Download Score Card Here

SS WOD 4:

This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform13 bar facing burpees then, 25 dead lift then, 13 bar facing burpees, 25 hang cleans then, 13 bar facing burpees, 25 wall balls, 13 bar facing burpees, then 25 box jumps. Once finished these movements the judge will note the athlete’s completion time. With the remaining time, under the cap, the athlete will accumulate as many reps as possible of Bar Muscle-ups/Pull-ups. Every sound counts in this workout.

Scoring: The time it takes to complete all repetitions plus (+) the total bar muscle-ups/pull-ups completed within the time cap. 

This workout ends when the clock hits zero.

Do not round the time up. If you finish in 5:38.8, then your score is 5:38.

MOVEMENT STANDARDS:

Bar Facing BOB: Each burpee must be performed perpendicular to and facing the barbell. Your head cannot be over the barbell. The chest and thighs must touch the ground at the bottom. You must jump over the barbell from both feet and land on both feet. One-footed jumping or stepping over is not permitted. The next rep begins when the athletes is on the ground on the opposite side of the bar facing the barbell.

Dead Lift: This is a traditional dead lift with the hands outside the knees. Sumo-dead lifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout.

Hang Clean: The athletes must first dead lift the bar to full- extension, then lower the bar to a hang position (high – thighs, mid – knees, or low – below knees) as long as the barbell remains off the ground any style hang clean is permitted (power, squat, split). Each clean must finish with elbows in front or inline with the barbell, knees and hips locked out. Once the bar is off the ground it must remain off the ground for reps to count. If the barbell is dropped at any point throughout this portion of the WOD, you must regain the hang position as mentioned above before your reps will count.

Wall Ball: In the wall ball, the medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target. The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall, it is a no rep.

Box Jumps: Every rep begins with both feet on the floor. The rep finishes with the hips and knees at full extension while in control on top of the box.  RX: must jump onto the box, but can step down. SX: may jump or step (up and down) from the box, as long as both feet start and end on the floor in a controlled position.

AMRAP with the remaining time:

RX Athletes:

Bar Muscle-Up: For the bar muscle-up, you must begin with, or pass through, a hang below the bar with arms fully extended and the feet off the ground. Kipping the muscle-up is acceptable, but pullovers, rolls to support or glide kips are not permitted. The heels may not rise above the height of the bar during the kip. At the top, the elbows must be fully locked out while the athlete supports himself or herself above the bar with the shoulders over or in front of the bar. Athletes must pass through some portion of a dip to lockout over the bar to complete the rep.

SX Athletes:

Pull Ups: Standard pull-up. Athlete’s start in a dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. The arms must be fully extended at the bottom, and the chin must break the horizontal plane of the bar at the top

(Scaled Athletes Only)

If you are not proficient in your pull-ups and you complete part A of this WOD with time remaining under the time cap, you can substitute the Burpee Penalty sequence for your pull-ups to accumulate additional reps.  Please note the sequence and standards below:

Burpee Penalty: 1 Jumping Pull-up + 2 Burpees = 1 Rep

 Jumping pull-up:  The bar should be set-up so it is at least 6 inches above the top of the athlete’s head when standing tall. The arms must be fully extended at the bottom, and their chin must break the horizontal plane of the bar at the top to complete the rep.

Burpee: This is a standard burpee. Each burpee begins with the athlete standing tall. In the bottom position the athlete’s chest and hips must touch the ground. At the top of the burpee, the athlete must jump reaching both hands above their head fully extended.

Equipment:

  • Wall ball
  • Box Jumps
  • Barbell (ONLY 1 BARBELL ALLOWED FOR THIS WORKOUT)
  • Collars
  • Plates to load to the appropriate weight for your division (ATHLETES MUST LOAD AND UNLOAD THEIR OWN BAR)
        Please note that for evaluations purposes movement standards will be judged based off of open standards!!!

Support

If you have any questions about the workouts and standards, please contact the event organizer, WE LIFT ATHLETICS weliftathletics@gmail.com

If you have questions about submitting your score visit the Help Center on how to submit online scores here