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2019-2020 Wodapalooza Online Challenge & Qualifier

Workout

Standing PRESCRIBED 2 points of contact

"AMRAPx9:00

+3 Hang Power Snatch 75/55

+3 Overhead Squat 75/55

30 Double Unders


3/3, 6/6, 9/9, 12/12... etc... +3 each round"


Upper 1 point of contact

"AMRAPx9:00

+3 Hang Power Snatch 55/40

+3 Overhead Squat 55/40

30 Double Unders


3/3, 6/6, 9/9, 12/12... etc... +3 each round"
(May use Power snatch with Dumbbell or Barbell)

( mono rope allowed)


1 Point contact Lower

"AMRAPx9:00

+3 Hang Power Snatch 70/50

+3 Overhead Squat 70/50

20 Double Unders


3/3, 6/6, 9/9, 12/12... etc... +3 each round"

(Lower 1 pt squat to box)


Major Neuro

"AMRAPx9:00

+3 Hang Power Snatch 75/55

+3 Front Squat 75/55

30 Double Unders or 75 Singles (cannot Mix)


3/3, 6/6, 9/9, 12/12... etc... +3 each round"  


Short Stature

"AMRAPx9:00

+3 Hang Power Snatch 55/40

+3 Overhead Squat 55/40

30 Double Unders


3/3, 6/6, 9/9, 12/12... etc... +3 each round"

 

ALTERNATE - Standing

AMRAPx9:00

+3 Hang Power Snatch 65/50

+3 Front Squat Squat 65/50

60 Singles

3/3, 6/6, 9/9, 12/12... etc... +3 each round"

 

Upper 1 point of contact

AMRAPx9:00

+3 Hang Power Snatch 50/35

+3 Front Squat Squat 50/35

60 Singles

3/3, 6/6, 9/9, 12/12... etc... +3 each round"

(May use Power snatch with Dumbbell or Barbell)

( mono rope allowed)


1 Point contact Lower

AMRAPx9:00

+3 Hang Power Snatch 60/40

+3 Front Squat Squat 60/40

45  Singles

3/3, 6/6, 9/9, 12/12... etc... +3 each round"

(Lower 1 pt squat to box)

 

Major Neuro

AMRAPx9:00

+3 Hang Power Snatch 50/35

+3 Front Squat Squat 50/35

45  Singles

3/3, 6/6, 9/9, 12/12... etc... +3 each round"

(May squat to box)


Short Stature

AMRAPx9:00

+3 Hang Power Snatch 50/35

+3 Front Squat Squat 50/35

60 Singles

3/3, 6/6, 9/9, 12/12... etc... +3 each round"

 

Workout Standards

FLOW Standing 

"This workout is scored by the maximum repetitions performed in the allotted time.  

Prior to the start of the clock, the athlete will have their barbell preloaded with prescribed weight and jump rope placed on the floor. 

At the start of the 9:00 clock, the athlete may begin their 3 Hang Power Snatches.  

Once complete, the athlete will start on their 3 Overhead Squats.  Please note that once the athlete completes their final Hang Power Snatch, they may proceed with their Overhead Squats. 

Finally they will start with the 30 Double Unders or Singles. 

That concludes the first round.  

Each round, athletes will add an extra 3 repetitions to both the Hang Power Snatch and Overhead Squat while keeping the same 30 Jump Rope repetitions. 


ie

For 9 minutes, 

*Round 1: 3 Hang Power Snatch, 3 Overhead Squat, 30 Double Unders (Singles for X)

*Round 2: 6 Hang Power Snatch, 6 Overhead Squat, 30 Double Unders (Singles for X)

*Round 3: 9 Hang Power Snatch, 9 Overhead Squat, 30 Double Unders (Singles for X)

 

STANDING MOVEMENT STANDARDS

"Hang Power Snatch”

Bar must be deadlifted first before engaging in any pulling movement, and must clearly stop at the hip. 

The bar must be received in the overhead position in one motion from the hang position and may not be lowered below the knees. 

Full extension of the hips and knees must be achieved with the bar in the locked out overhead position for the rep to count. Reps can be unbroken or partitioned as needed. 1 point of contact upper athletes may use a power snatch and do not need to use the hang position.


"Overhead Squat

The hip crease must be below the top of the knee in the bottom position. A squat snatch is permitted, but not required, to start the first repetition as long as standard depth is achieved.  

Once the crease of the hip has gone below parallel, the athlete can stand to full extension with the barbell in an overhead position."

All Lower Impaired & Major Neuro Athletes may squat "to" Parallel and 1 point of contact lower & Major Neuro  athletes may use a Box to squat to parallel. 


Front Squat

The hip crease must be at parallel with the top of the knee in the bottom position. A squat Clean is permitted, but not required, to start the first repetition as long as standard depth is achieved.  

Once the crease of the hip has reached parallel, the athlete can stand to full extension with the barbell in a front rack position."

All Lower Impaired & Major Neuro Athletes may squat "to" Parallel and 1 point of contact lower & Major Neuro  athletes may use a Box to squat to parallel. 


MONO ROPE is permitted

"Double Unders

The double-under requires the athlete complete two rotations of the rope beneath the athletes feet for every singular jump. 

If the rope does not pass beneath the athletes feet twice, such as tripping on the rope during the second rotation, that rep shall not count."


"Single-Unders

The single-under requires the athlete complete one rotation of the rope beneath the athletes feet for every jump. 

If the rope does not pass beneath the athletes feet, such as tripping on the rope, that rep shall not count."


EQUIPMENT

Barbell, plates, clips, jump rope (dumbbell for 1 point upper) 

If performing in kilograms:

34, 25 kg (75, 55 lb.) 20, 13 kg (45, 33 lb.)

VIDEO SUBMISSION 

Prior to starting, film the barbell and weights to be used so the weight can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A clock or timer, with the running workout time clearly visible, should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause.

 

Support

If you have any questions about the workouts and standards, please contact the event organizer, Team Loud And Live Sportsinfo@thewodapalooza.com

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