arrow_back Submit Scores for TWC 19.3 "I Shot A Man In Reno"

The Wasatch Championship Online Qualifier

Workout

TWC 19.3

"I Shot A Man in Reno"

Brought to you By: CrossFit The Point and Black Label Supps

19.3
ELITE/Rx

12 rounds 

12 Wall Ball Shots 11'/10' w/ 20# and 14#

6 Chest 2 Bar Pull Ups

*12 Min Time Cap

 

Divisional Variations:

Scale/Novice

12 Rounds 

12 Wall Ball Shots 10'/9' w/ 20#/14# Ball

6 Chin over bar pull Ups (3:1 Jumping Pull ups Optional, see standards on Jumping Pull ups on competition Corner)

*12 min time cap 

 

Masters 35-39;40-44;45-49

12 Rounds:

12 Wall Ball Shots 11'/10' 20/14#

6 Chest To Bar Pull Ups ( 2:1 Chin Over bar pull ups *meaning 2x the pull ups ; or 3:1 Jumping Pull- Ups *meaning 3x the jumping pull ups)

*12 min time cap

 

Masters 50+

12 Rounds For time

12 Wall Ball Shots #20/14 to a 10'/9' target

6 Pull Ups ( 2:1 Jumping Pull-Ups aka 2 jumping pull ups for every 1 pull up) see Wod Instructions

*12 Min time Cap

 

 

 

 

Workout Standards

NOTES

Prior to starting the workout the athlete will film a clearly marked weight on their Medicine Ball, and then will measure the designated height of your divisions Wall Ball shot specifications. With a continuous running camera....

At 3,2,1, Go... The Athlete will pick up their Wall Ball and complete 12 Wall Ball Shots. Once the 12 Wall Ball Shots is finished, the athlete will then complete 6 Chest 2 Bar Pull ups, and will repeat that for a total of 12 rounds. You will have a maximum of 12 min to complete this!

Score will Be the Time it takes you to complete the workout! If you are time capped then you will enter the amount of reps that YOU COMPLETED. (just like The Open)

MOVEMENT STANDARDS:

WALL BALL SHOTS

In the wall-ball shot, the medicine ball must be taken from the bottom of the 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.” 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.

 

Chest 2 Bar Pull-Ups

This is a standard chest-to-bar pull-up. 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, with the feet off the ground.

At the top, the chest must clearly come into contact with the bar below the collarbone.

 

MODIFICATION SUGGESTIONS!!

(You must mark scaled on your score sheet for if you modify the workout, you will still recieve a valid score)

CHIN OVER BAR PULL-UPS

This is a standard chin-over-bar pull-up. 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, with the feet off the ground.

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

 

JUMPING CHIN OVER BAR PULL-UPS:

For jumping pull-ups, the bar should be set up so it is at least 6 inches above the top of the athlete’s head when standing tall.

At the bottom, the arms must be fully extended.

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

 

*** REMINDER IF YOU MODIFY THE WORKOUT FROM THE PERSCRIBED WITHIN YOUR DIVISION YOU MUST MARK YOUR SCORECARD AS SCALED!

Support

If you have any questions about the workouts and standards, please contact the event organizer, CHACO COMRIEchaco@eventstcm.org

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