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2019 Asia CrossFit Championship Online Qualifier

Workout

20min. AMRAP:
150 Double Unders
75 Pull-Ups
50 WallBalls (20/14#)

Scores Example:
2 rounds + 175reps

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20分钟AMRAP:
150次双摇
75次引体向上
50次墙球抛射(20磅/14磅)

成绩举例:
2轮 + 175次

Workout Standards

Prior to starting this workout, the athlete will need to mark the required height on the wall or wall ball target.The wallball target for male will be 10-feet, for female will be 9-feet.

The workout begins with the athlete standing tall with a jump rope in hand. After the call of “3,2,1...go,” the athlete may begin their double unders. After 150 reps are complete the athlete may jump up to their pull up bar to begin their 75 pull ups. After the final pull up is completed, he or she will then move to their marked-out wall ball target to perform their wall balls. Once the 50th wall ball rep is completed the athlete can return to their rope to begin the next round.

The athletes score will be the total number of repetitions completed within the 20minute time cap.

The athlete will need to provide video of the workout for score validation purposes. We strongly recommend the use of our exclusive video timer partner WODProof. 

The instruction video may not be visible in some regions, please click here for the online qualifier instruction.

FULL MOVEMENT STANDARDS DOWNLOAD HERE.

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在训练开始前,运动员需要在墙上或者靶上标注出要求的高度。药球男子的高度是10英尺,女子是9英尺。

训练开始前,运动员需要站直且双手拿住跳绳。在“3,2,1 开始!”的指令开始后,运动员开始双摇。在完成150次双摇后,运动员移动到引体架处开始完成75次引体向上。当运动员完成75次引体向上后,他们移动到已经标注好高度的靶或者墙的位置开始墙球抛射。当50次墙球完成后,运动员可以回到跳绳处开始下一轮的跳绳。

运动员的成绩为20分钟内完成的总次数。

为了验证成绩, 运动员需要提供比赛的视频, 我们强烈推荐使用我们独家的视频计时器合作伙伴 WODProof。

在一些地区,如果线上赛指导视频无法播放,请点击此处

完整的动作规则与讲解请点击此处

 

Movement Standard动作标准

Double Unders 双摇

The rope passes completely under the feet on the athlete twice for each jump.

在运动员每次跳起时,跳绳必须穿过运动员的脚下方两次。

The rope must be spinning forwards for the rep to count。

跳绳必须穿过运动员的脚下方两次才记为一个有效次数。

 

 

Pull Ups 引体向上

Athlete may perform strict, kipping or butterfly pull-ups.

运动员可以选择严格,借力和蝶式引体。

The arms must be fully extended at the bottom, with the feet off the ground.

双臂在下方必须伸直,且双脚离地。

Overhand, underhand or mixed grip are all permitted.

正手握,反手握,混合握法是允许的。

At the top of the rep, the chin must break the horizontal plane of the bar.

在每完成一个次数时,运动员的下巴必须超过引体杆的水平面。

Athletes may wrap tape around the pull-up bar OR wear hand protection (gymnastic-style grips, gloves, etc), but they may not tape the bar AND wear hand protection.

运动员可以使用胶布缠绕在引体杠上或者佩戴手部护具(护掌,手套等),但是他们不能在杆上缠绕胶布并同时使用手部护具。

 

Wall Ball Shots 墙球抛射

The medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target.

药球必须从深蹲的底部开始,髋折点低于膝盖,并且抛射药球并砸中目标。

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”.

球的中心必须砸中目标或者高于目标的高度,如果药球砸中低于目标的位置或者没有碰到目标,这将会是一个“no rep”。

If the ball drops to the ground from the top, it cannot be caught off the bounce to begin the next rep. The ball must settle on the ground before being picked up for the next rep.

如果球从高处砸中地面,运动员不能在球弹起的过程中接住球进行下一个次数。如果球在地面弹起,运动员必须等球在地面停住才可以重新拿起球进行下一个次数。

 

Support

If you have any questions about the workouts and standards, please contact the event organizer, CARRIE YANcarrie.yan@onenation.fit

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