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Legends Online Challenge 2020

Workout

Workout #1

 

For time (9 min cap)

9-15-21

Toes to bar

Deadlifts

Box jump over

 

*Video submissions are required to win prizes and be crowned winner of the respective age division*

Workout Standards

Prior to the start of WOD 20.1, the athlete shall have a pre-loaded barbell with clips to the assigned deadlift load, a pull up bar, and a plyometric box.  The clock shall be set ascending to 9:00 

After the call of, “3, 2, 1… go,” the athlete will begin their rounds of 9s with 9 toes to bar.  Upon completion of the 9th repetition, the athlete will begin their 9 deadlifts and then finish the round with 9 box jump overs.  The athlete will go back to the pull up bar for 15 toes to bar, then 15 deadlifts, and 15 box jump overs. After the completion of the 15th box jump over the athlete will start their final round of 21 toes to bar, 21 deadlifts, and 21 box jump overs. Completion time is the time the athletes feet hit the ground after the 21st box jump over.

 

TIEBREAK

There is no tie break for 20.1

 

EQUIPMENT

-       Barbell

-       Bumper plates

-       Collars

-       Plyometric box measured to appropriate height

-       Pull up bar

 

For the workout, be sure the athlete has adequate space to safely complete all the movements. Clear the area of all extra equipment, people or other obstructions.

Any athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified from the competition.

 

VIDEO SUBMISSION STANDARDS

Prior to starting, film the plates and barbell to be used so the loads can be seen clearly, as well as the pull up bar and the height of the plyometric box. 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.

*Video submissions are required to win prizes and be crowned winner of the respective age division*

Toes to bar:

-       All age groups: toes to bar

 

Deadlift:

-       35-39: 225/155#

-       40-44: 225/155#

-       45-49: 225/155#

-       50-54: 225/155#

-       55-59: 185/125#

-       60-64:185/125#

-       65+: 155/105#

                                   

Box jump:

-       35-39: 24/20” Two foot take off

-       40-44: 24/20” Two foot take off

-       45-49: 24/20” Two foot take off

-       50-54: 24/20” Two foot take off

-       55-59: 24/20” Step ups ok

-       60-64: 24/20” Step ups ok

-       65+: 24/20” Step ups ok

 

Movement Standards:

 

-       Toes to bar

o   Begin by hanging from the pull-up bar with arms extended.

o   Heels must be brought back behind the bar.

o   Wrapping tape around the pull-up bar or wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted, but taping the bar AND wearing hand protection is not.

o   Overhand, underhand, or mixed grips are all permitted. • The rep is credited when both feet come in contact with the bar at the same time, between the hands.

o   Any part of the feet may make contact with the bar.

-       Deadlifts

o   Start every rep with the barbell on the ground.

o   Hands must be outside the knees. Sumo deadlifts are not allowed.

o   Arms must be straight throughout. No bouncing.

o   The rep is credited when the hips and knees reach full extension and the head and shoulders are behind the bar.

o   Collars must be placed outside the plates.

-       Box jump over

o   There is no requirement to stand tall while on top of the box.

o   A two-foot takeoff is always required, and only the athlete’s feet may touch the box.

o   The athlete MUST jump on top of the box using a two-foot landing and then jump or step off to the other side.

o   Each rep is counted when the athlete lands on the ground on the opposite side, where they may begin their next rep.

-       Box step over

o   There is no requirement to stand tall while on top of the box.

o   Only the athlete’s feet may touch the box.

o   The athlete may step up or jump on top of the box and then jump or step down on the other side.

o   Both feet must make contact on top of the box each rep.

o   Each rep is counted when the athlete lands on the ground on the opposite side, where they may begin their next rep.

 

Support

If you have any questions about the workouts and standards, please contact the event organizer, BOB JENNINGSbob@offshorecrossfit.com

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