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Legends Online Challenge 2020

Workout

For time

By the  4:00

3 rounds

7 thrusters

7 bar facing burpees

7 pull ups

 

By the 8:00

3 rounds

7 thrusters

7 bar facing burpees

7 chest to bar pull ups

 

By the 12:00

3 rounds

7 thrusters

7 bar facing burpees

7 bar muscle ups

 

By the 16:00

3 rounds

7 thrusters

7 bar facing burpees

7 bar muscle ups

 

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

Workout Standards

Thrusters: 4 different loads (only use one barbell)

-       35-39: Barbell 1(75/55) Barbell2 (95/65) Barbell 3 (115/75) Barbell 4 (135/95)

-       40-44: Barbell 1 (75/55) Barbell 2 (95/65) Barbell 3 (115/75) Barbell 4 (135/95)

-       45-49: Barbell 1 (75/55) Barbell 2 (95/65) Barbell 3 (115/75) Barbell 4 (135/95)

-       50-54: Barbell 1 (75/55) Barbell 2 (95/65) Barbell 3 (105/70) Barbell 4 (115/75)

-       55-59: Barbell 1 (75/55) Barbell 2 (95/65) Barbell 3 (105/70) Barbell 4 (115/75)

-       60-64: Barbell 1 (45/35) Barbell 2 (65/55) Barbell 3 (85/60) Barbell 4 (95/65)

-       65+: Barbell 1 (45/35) Barbell 2 (65/55) Barbell 3 (85/60) Barbell 4 (95/65)

 

 

Bar facing burpees:

-       All age groups: bar facing burpees

-       55+ step overs OK

 

Pull ups variation:

-       35-39: 1st 3 rounds (Pull ups) 2nd 3 rounds(Chest to bar pull ups) 3rd 3 rounds(Bar muscle ups) 4th 3 rounds (Bar muscle ups)

-       40-44: 1st 3 rounds(Pull ups) 2nd 3 rounds (Chest to bar pull ups) 3rd 3 rounds (Bar muscle ups) 4th 3 rounds (Bar muscle ups)

-       45-49: 1st 3 rounds (Pull ups) 2nd 3 rounds (Chest to bar pull ups) 3rd 3 rounds (Bar muscle ups) 4th 3 rounds (Bar muscle ups)

-       50-54: 1st 3 rounds (Pull ups) 2nd 3 rounds (Chest to bar pull ups) 3rd 3 rounds (Chest to bar) 4th 3 rounds (Bar muscle ups)

-       55-59: 1st 3 rounds (Pull ups) 2nd 3 rounds (Pull ups) 3rd 3 rounds (Chest to bar) 4th 3 rounds (Bar muscle ups)

-       60-64: 1st 3 rounds (Pull ups) 2nd 3 rounds (Pull ups) 3rd 3 rounds (Chest to bar) 4th 3 rounds (Chest to bar)

-       65+: 1st 3 rounds (Pull ups) 2nd 3 rounds (Pull ups) 3rd 3 rounds (Chest to bar) 4th 3 rounds (Chest to bar)

 

Prior to the start of WOD 20.2, the athlete shall have a pre-loaded barbell with clips to the assigned thruster load, and a pull up bar.  The clock shall be set ascending to 16:00 

After the call of, “3, 2, 1… go,” the athlete will begin their first set of 7 thrusters.  Upon completion of the 7th repetition, the athlete will begin their 7 bar facing burpees and then finish the round with 7 pull ups.  The athlete will repeat this cycle for 3 rounds at the first barbell load and pull up variation.  If 3 rounds are completed by the 4:00 minute mark the athlete will then immediately start the next set of 3 rounds at the next thruster load and pulling variation. The athlete may have assistance changing the load of the barbell. Clips/collars are required to be used outside all plates. If the athlete completes the next 3 rounds by the 8:00 mark then they will continue onto the 3rd barbell load and pulling variation for 3 more rounds. If completed by the 12:00 mark then they will move onto the final 3 rounds of the 4th barbell load and pulling variation.

 

TIEBREAK

Tie breaks are the completion of the 3 round of each barbell/pulling variation. For example tie break 1 is the 7th pull up of the 3rd round. Another example tie break 3 is the 7th bar muscle up of the 3rd round of the 3rd barbell load/pulling variation.

 

EQUIPMENT

·         Barbell

·         Bumper plates

·         Collars

·         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. 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*

 

Movement Standards:

-       Thruster

o   This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead.

o   Front squat to a pause at the top and into a push press is NOT allowed. Must be a fluid movement once coming out of the bottom of the squat.

o   The bar starts on the ground. No racks allowed.

o   The hip crease must clearly pass below the top of the knees in the bottom position.

o   A full squat clean into the thruster is allowed when the bar is taken from the floor.

o   If the barbell is dropped from overhead, it must settle on the ground before the athlete picks it up for the next repetition.

o   Only ONE (1) barbell is permitted to be used.

o   Another person may assist with changing the load.

o   Collars must be placed outside the plates.

o   The rep is credited when the barbell is locked out overhead, with the hips, knees and arms fully extended, and the bar directly over the middle of the athlete’s body.

-       Bar facing burpee

o   The burpee must be performed perpendicular to and facing the barbell.

o   Athletes using an empty barbell or small-diameter plates for the snatch will need to set up a second barbell with 18-in. plates for the burpees.

o   The athlete jumps or steps back to lie on the ground. The athlete’s head must be behind the barbell. The chest and thighs must touch the ground at the bottom.

o   The hands and feet must remain inside the width of the plates at the bottom of the burpee. From this position, the athlete can step or jump to their feet.

o   The athlete must jump over the barbell using a two-foot takeoff. Single-legged jumping or stepping over is not permitted (55+ divisions excluded).

o   The athlete does not need to land with both feet at the same time.

o   The rep is credited when both feet have touched the ground on the opposite side of the barbell.

o   Before starting the next rep, the athlete must be perpendicular to and facing the barbell.

-       Chin over bar pull up

o   This is a standard chin-over-bar pull-up.

o   Dead hang, kipping or butterfly pull-ups are permitted as long as all the requirements are met.

o   The arms must be fully extended at the bottom, with the athlete’s feet off the ground.

o   The rep is credited when the chin breaks the horizontal plane of the bar.

o   Athletes may wrap tape around the pull-up bar or wear hand protection (gymnastics-style grips, gloves, etc.), but they may not tape the bar and wear hand protection.

-       Chest to bar pull up

o   This is a standard chest-to-bar pull-up.

o   Dead hang, kipping or butterfly pull-ups are allowed as long as all the requirements are met.

o   The arms must be fully extended at the bottom, with the athlete’s feet off the ground.

o   The rep is credited when the chest clearly comes into contact with the bar below the collarbone.

o   Athletes may wrap tape around the pull-up bar or wear hand protection (gymnastics-style grips, gloves, etc.), but they may not tape the bar and wear hand protection.

-       Bar muscle up

o   The athlete must begin with or pass through a hang below the bar, with the arms fully extended and the feet off the ground.

o   Kipping the muscle-up is acceptable, but pullovers, rolls to support and glide kips are not permitted.

o   No portion of the foot may rise above the height of the bar during the kip.

o   The rep is credited when the arms are fully locked out while the athlete is in the support position above the bar with the shoulders over or in front of the bar.

o   Athletes must pass through some portion of a dip-to-lockout over the bar.

o   Only the hands and no other part of the arm may touch the pull-up bar to assist the athlete in completing the rep.

o   Once on top, the hands must stay in contact with the bar, and athletes must maintain support with their arms. Removing the hands and resting while on top of the bar is not allowed.

o   Athletes may wrap tape around the pull-up bar or wear hand protection (gymnastics-style grips, gloves, etc.), but they may not tape the bar and wear hand protection.

 

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