arrow_back Submit Scores for TWC 19.4 "The Man/Woman Comes Around"

The Wasatch Championship Online Qualifier

Workout

TWC 19.4

"HURT"

Brought to you by:

CrossFit The Point Affliate and Events

 Black Label Supps

SCORE: FOR REPS

Beginning on a 4-minute clock, complete as many reps as possible of:
  20 Toes-to-bars
  10 Lateral Bar Over Burpees
  15 squat Snatches, 115 / 70 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
 20 Toes-to-bars
  10 Lateral Bar Over Burpees
  13 squat Snatches, 135 / 80 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  20 Toes-to-bars
  10 Lateral Bar Over Burpees
  11 squat Snatches, 165 / 110 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
20 Toes-to-bars
  10 Lateral Bar Over Burpees
  9 squat Snatches, 195 / 130 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  20 toes-to-bars
  10 Lateral Bar Over Burpees
  AMRAP Squat Snatches, 225 / 150 lb.

 

Stop at 20 minutes.

SCORE= TOTAL REPS ACCUMULATED

TIE BREAKER: The TIME you You Start your Burpees on 2nd round

All Other Division Variations:

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

Weights on the Snatches will remain the same as listed above
Athlete can perfrom Toes To Bar or (3:1 hanging knee raises option)

 


Scale/Novice/Masters 50+

Weights on Snatches : 65-95-115-135-155/45-65-85-95-105
Athletes will perform Toes To Bars or (3:1 hanging knees raises)

 

COMMUNITY DIVISION:

Coaches discretion! Make it fun, have them apart of the festivities!! 

 

 

 

Workout Standards

NOTES

This workout begins with the athlete standing under the pull-up bar. At the call of “3, 2, 1 … go,” the athlete will have 4 minutes to perform 20 toes-to-bars, followed by 10 Lateral Bar Over Burpees, and then 15 squat snatches. If all 45 repetitions are not completed by 4 minutes the athlete’s workout is over, and they will stop and record their score. If all 45 repetitions are completed within the 4-minute window the athlete will earn an additional 4 minutes to perform another 20 toes-to-bars, 10 lateral burpees, and 13 squat snatches, this time at a heavier weight. If all 88 repetitions (45 from round 1 plus 43 from round 2) are completed by the 8-minute mark, they will begin another round and their time-cap will be extended by an additional 4 minutes. At each round the weight of the snatch will increase while the number of reps of the snatch will decrease. Once a round is completed, the athlete may immediately begin their next round. They do not need to wait for the 4-minute round to end before moving on to the next round. This pattern of earning additional time will continue for up to 20 minutes, as long as a full round is completed before the next cutoff. This workout is over when the athlete fails to complete all the repetitions within the cut-off time for that round. The final round ends at the 20-minute mark and is an AMRAP of the snatch till time expires. The athlete’s score is the number of repetitions completed up to their cut-off time. In this workout, another person may assist the athlete in changing the plates on the barbell during the workout, or multiple barbells may be used.

Tie Break Time is the time that the athlete Begins their second round of Burpees

MOVEMENT STANDARDS:

Toes To Bar

In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. At the start of each rep the arms must be fully extended and the feet must be brought back behind the bar and behind the body.

Both feet must come into contact with the bar at the same time, inside the hands.

Lateral Burpee Bar Overs

The burpee begins by jumping the feet back at the sametime, and laying the chest and the thighs on the ground. The movement ends by bringing the feet back upat the sametime, and jumping off both feet over the bar.

For scaled/novice/50+: You may step back and up from the burpee, and you may step over the bar as well! 

You do not have to open the hips at the top of the burpee.

Squat Snatch (all divsions)

The barbell begins on the ground and must be lifted overhead in one motion. Touch-and-go is permitted. No bouncing or dropping and catching the barbell on the rebound. Once dropped, the barbell must settle on the ground before the athlete begins the next repetition.

In every division, the athlete must pass through a full squat with hips below the knees. For the Rx’d division, catching the bar while above parallel will only be allowed if the athlete continues to drop below parallel in a smooth motion, without pausing or rising before achieving the required depth. A power snatch followed by an overhead squat will not be allowed.

SCALED/NOVICE/50+:

 Scaled divisions and some masters divisions are not required to catch the bar below parallel and will be permitted to power snatch, pause or stand, and then proceed to the bottom of the overhead squat.

The barbell must come to full lockout overhead, with the hips, knees and arms fully extended, and the bar directly over or slightly behind the middle of the body. This is not a ground-tooverhead any way.

 

Modifying the workout in your division:

*If you modify the workout perscribed in your division, you will just list your workout as scaled on your submission form

 

Hanging Knee Raises

 The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body

At the top of the repetition the athlete must raise their knees above the height of their hips.

 

*** IF You Scale one workout,it doesn't necessarily mean you have to scale the rest of your workouts

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