Got Your Six Throwdown – Movement Standards

MOVEMENT STANDARDS:

WOD 1) AMRAP 1

RX STANDARDS:

Hang Squat Snatch (135/95)

– Establish the hang position after deadlifting the bar off the floor and pausing at waist height.

– Rep counts when the athlete allows the crease of their hips to descend below the top of their knees and returns to a standing position with the bar overhead, demonstrating control.

– Athletes may cycle reps by returning the bar to their waist and moving into the next repetition.

– If the bar is dropped, the hang position MUST BE RE-ESTABLISHED before executing a squat snatch.

Bar Facing Burpees,

– Athletes must have their chest and thighs touch the floor at the bottom of the rep.  Athlete’s bodies will be perpendicular to the bar at the bottom of the rep.

– Athletes ARE ALLOWED to step back into the burpee and step up from the burpee.  Jumping back and jumping up with both feet simultaneously is also permitted.

– Athletes are required to jump over the barbell with a TWO FOOT TAKEOFF, stepping over is not allowed.  Athletes may land on one foot on the other side of the bar.

– They must establish the perpendicular position to the bar at the bottom of their next repetition, with chest and thighs touching the floor.

 

SCALED STANDARDS:

Power Snatch (95/65)

– Each rep will come from the floor.

– Reps  count when the athlete demonstrates control in a standing position with the feet no more than shoulder width apart and the bar stacked over the shoulders, hips, and ankles.

– Athletes may cycle reps by returning the bar to the floor and moving into the next repetition.  If the bar is dropped, the bar must come to a rest before attempting the next rep.

Bar Facing Burpees,

– Athletes must have their chest and thighs touch the floor at the bottom of the rep.  Athlete’s bodies will be perpendicular to the bar at the bottom of the rep.

– Athletes ARE ALLOWED to step back into the burpee and step up from the burpee.  Jumping back and jumping up with both feet simultaneously is also permitted.

– Athletes are may jump over the barbell with a ONE FOOT TAKEOFF; stepping over IS allowed.  Athletes may land on one foot on the other side of the bar.

– They must establish the perpendicular position to the bar at the bottom of their next repetition, with chest and thighs touching the floor.

 

WOD 1) AMRAP 2

RX STANDARDS:

Power Clean (135/95)

– Each repetition will be taken from the floor to a controlled, front rack position at the shoulders.

– Reps count when the athlete demonstrates control of the bar in the front rack position with the bar in line with the shoulders, hips, and ankles, the feet no more than shoulder width apart, AND the athlete’s elbows have moved forward of the bar.  Elbows can be flashed forward of the bar; there is no need for a pause at this position.

– Athletes may cycle repetitions of Power Cleans with both sides of the barbell touching the floor at the bottom of the rep.

– Athletes are allowed to drop the bar at any time; however, they must have the barbell in a flat position on the floor before beginning the next rep.  No catching the bar off a bounce and moving into a rep.

Pull-ups

– Athletes are allowed any type of pull-up movement: strict, kipping, or butterfly kipping pull-ups.

– Reps count when the athlete’s chin is above the pull-up bar at the top of the rep.

– Must have full arm extension at the bottom of the rep.

– Athletes may come off the pull-up bar at any time.  When beginning the movement again, the athlete must establish a dead-hang from the bar before moving into the pull-up.  No jumping into a pull-up rep.

 

SCALED STANDARDS:

Power Clean (95/65)

– Each repetition taken from the floor to a controlled, front rack position at the shoulders.

– Reps count when the athlete demonstrates control of the bar in the front rack position with the bar in line with the shoulders, hips, and ankles, the feet no more than shoulder width apart, AND the athlete’s elbows have moved forward of the bar.  Elbows can be flashed forward of the bar; there is no need for a pause at this position.

– Athletes may cycle repetitions of Power Cleans with both sides of the barbell touching the floor at the bottom of the rep.

– Athletes are allowed to drop the bar at any time; however, they must have the barbell in a flat position on the floor before beginning the next rep.  No catching the bar off a bounce and moving into a rep.

Pull-ups

– Athletes are allowed any type of pull-up movement: strict, kipping, or butterfly kipping pull-ups; this includes jumping pull-ups.

– Reps count when the athlete’s chin is above the pull-up bar at the top of the rep.

– There must also have full arm extension at the bottom of the rep.

**For athletes doing jumping pull-ups, their knees must be bent, and arms at full extension, at the bottom of the rep before jumping into the next rep.  Height of the box for jumping pullups will be established prior to heat starting; when knees are bent, arms extended, wrists will be in line with the pull-up bar.  Please be aware that athletes completing this variation of the movement will be scored and ranked accordingly.**

– Athletes may come off the pull-up bar at any time.  When beginning the movement again, the athlete must establish a dead-hang (full arm extension) from the bar before moving into the pull-up.

 

WOD 1) AMRAP 3

RX STANDARDS:

Box Jump Over

– Each repetition will be a TWO FOOT TAKEOFF, facing the box, from the floor to the top of the box.  Athlete must go OVER the box, not around or straddled.  Use of hands in any fashion is not permitted.

– Full hip extension is NOT REQUIRED at the top of the box.

– Athletes may jump off or step off the other side of the box.  Athletes will then turn around and repeat the TWO FOOT TAKEOFF to the top of the box.

Wallballs

– Athletes will take the ball from the floor, execute a full squat, ensuring hip crease passes below the top of the knee and then toss the ball towards the target.

– Wallball must strike the target for the rep to count.

– Athletes may rest in between reps; the ball may be in any position to rest.  When the athlete resumes reps, they must complete a full squat before tossing the ball to the target.

– Athletes are permitted to let the ball drop to the floor after each rep, however they must let the ball come to a rest before attempting the next rep.  They may not catch the ball off a bounce and attempt the next rep.

 

SCALED STANDARDS:

Squat Box Step Over

– Each repetition requires a full air squat to begin, box facing; hip crease must pass below the top of the knee and the athlete must reach full hip extension at the top of the squat.

– Athletes will then step up to the top of the box.  Full hip extension and two feet standing on the box is REQUIRED at the top of the box.  Athlete must go OVER the box, not around or straddled.  Use of hands in any fashion is not permitted.

– Athletes must step off the other side of the box.  Athletes will then turn around and repeat.

Wallballs

– Athletes will take the ball from the floor, execute a full squat, ensuring hip crease passes below the top of the knee and then toss the ball towards the target.

– Wallball must strike the target for the rep to count.  **For athletes unable to reach the target, reps will still count as long as the wallball leaves the athlete’s hands and hits the wall at least 12 inches above the athlete’s outstretched hands. Please be aware that athletes completing this variation of the movement will be scored and ranked accordingly.**

– Athletes may rest in between reps; the ball may be in any position to rest.  When the athlete resumes reps, they must complete a full squat before tossing the ball to the target.

– Athletes are permitted to let the ball drop to the floor after each rep, however they must let the ball come to a rest before attempting the next rep.  They may not catch the ball off a bounce and attempt the next rep.

 

WOD 2)

STANDARDS:

RX)

Movements are: Deadlift > Squat Clean > Jerk (any) > Overhead Squat

– Athletes will declare the weight of their attempt to the judge.

– Athletes will complete a deadlift from the floor and establish control at the top of the lift, shoulders behind barbell.

– They will then lower the weight to the floor and attempt a squat clean.  Hands may not come off the bar.  Athletes ARE ALLOWED to touch and go at this time.  The athlete will clean the barbell and receive the bar in the squat position; some riding the bar down to the squat is allowed (no power clean to front squat for Rx).

– With the bar in the standing front rack position, athletes will move the bar overhead in ANY jerk movement (push or split) and establish control overhead with the bar in line with the shoulders, hips, and ankles.

– With the bar overhead, athletes will complete an overhead squat.  Hip crease must pass below the top of the knees.  They will then stand back up to full hip extension and demonstrate control overhead with the bar in line with the shoulders, hips, and ankles.  When the judge acknowledges a good lift, the rep counts and the athlete is allowed to drop the bar.

 = ALLOWED =

*After completing the deadlift, athletes may RE-GRIP the bar (no removing of hands or changing grips).

*Some riding the bar down to the squat is allowed (no power clean to front squat for Rx).

*While in the front rack, athletes may slide their hands along the bar to adjust for stability overhead.

*After completing the jerk, athletes may return the bar to either a front rack or back rack position and adjust hands for stability to attempt the overhead squat.  Athletes may not completely release the bar.

 

SCALED)

Movements are: Deadlift > Power Clean > Front Squat > Shoulder 2 Overhead

– Athletes will declare the weight of their attempt to the judge.

– Athletes will complete a deadlift from the floor and establish control at the top of the lift, shoulders behind barbell.

– They will then lower the weight to the floor and attempt a power clean.  Hands may not come off the bar.  Athletes ARE ALLOWED to touch and go at this time.  The athlete will clean the barbell and receive the bar in the front rack position.  They must demonstrate control of the bar in the front rack position; some riding the bar down is allowed (hips MUST NOT pass below parallel to be considered a power clean).

– After a clear pause with the bar in the front rack position, athletes will complete a front squat.  Hip crease must pass below the top of the knees.  They will then stand back up to full hip extension and demonstrate control in the front rack position.

– Athletes will then move the bar overhead in ANY movement (strict press, push press, push jerk, or split jerk) and establish control overhead with the bar in line with the shoulders, hips, and ankles.

– When the judge acknowledges a good lift, the rep counts and the athlete is allowed to drop the bar.

= ALLOWED =

*After completing the deadlift, athletes may RE-GRIP the bar (no removing of hands or changing grips).

*Some riding the bar during the power clean is allowed (hips crease MUST NOT pass parallel with the knees).

*While in the front rack, athletes may slide their hands along the bar to adjust for stability in the front squat or shoulder 2 overhead movement.

 

WOD 3)

All 3 athletes will be working in some fashion during the 18 minute duration.  If team completes the row within the time cap, rowing athlete may assist and accumulate reps but only 2 athletes may work at a time.

ROW) RX

– At the count of 3-2-1-GO, one athlete will begin the 5000m row.

– Each athlete MUST complete 1000m of the row.

– After each athlete has completed their required work, the team may rotate athletes on the rower as they see fit.  There is no limit on the number of switches after each athlete has completed the required work.

– If the team fails to complete the 5000m in the allotted time, the number of meters completed will be recorded as their score.

AMRAP) RX

– At the count of 3-2-1-GO, the other 2 athletes may begin accumulating reps.  Repetitions only count while one athlete is maintaining a static hold.

– The only permitted holds are: deadlift (185#/115#) or a static dead hang from the pull-up bar.

– If the athlete releases the barbell or the pull-up bar, any reps completed during this time will NOT count.

– Once the hold has been established, the other athlete may begin completing reps.  Athletes MUST complete 20 reps of each movement, in order, prior to rotating movements.

– Athletes may rotate, as needed, to complete the required 20 reps of each (100 reps total).  Reps only count during the static hold.

*Alternating Single Arm DB Snatch (50/35)

[Alternating arms; full lockout overhead; single DB head touches floor]

*Pistols

[Alternating legs; hip crease below top of the knee; must reach full extension before placing held foot down]

*Russian KB Swings (70/53)

[Arms must reach parallel to floor; KB at least to eye level]

*Ring Dips

[Bicep must touch ring at bottom; full extension at top; kipping allowed]

*KB Goblet Squats (70/53)

[KB held at chin level; hip crease below top of the knee; full hip extension]

– When 20 of each movement are done (100 reps total), athletes may then choose to accumulate reps with any movement they choose.

– Reps only count while the partner is performing the static hold.  Athletes will rotate on the rower as required; any reps completed during a transition with the rower will NOT count.

– If the team completes the row under the time cap, the third athlete is permitted to assist with accumulating reps. However, only 2 athletes may be working at a time; one completing the static hold, one accumulating reps.

 

ROW) SCALED

– At the count of 3-2-1-GO, one athlete will begin the 3000m row.

– Each athlete MUST complete 500m of the row.

– After each athlete has completed their required work, the team may rotate athletes on the rower as they see fit.  There is no limit on the number of switches after each athlete has completed their work.

– If the team fails to complete the 3000m in the allotted time, the number of meters completed will be recorded as their score.

AMRAP) SCALED

– At the count of 3-2-1-GO, the other 2 athletes may begin accumulating reps.  Repetitions only count while one athlete is maintaining a static hold.

– The only permitted holds are: deadlift (135#/95#) or a static dead hang from the pull-up bar.

– If the athlete releases the barbell or the pull-up bar, any reps completed during this time will NOT count.

– Once the hold has been established, the other athlete may begin completing reps.  Athletes MUST complete 20 reps of each movement, in order, prior to rotating movements.

– Athletes may rotate, as needed, to complete the required 20 reps of each (100 reps total).  Reps only count during the static hold.

*20x Alternating Single Arm DB Snatch (35/20)

[Alternating arms; full lockout overhead; single DB head touches floor]

*20x KB Goblet Squats (53/35)

[KB held at chin level; hip crease below the top of the knee; full hip extension]

*20x Russian KB Swings (53/35)

[Arms must reach parallel to floor; KB at least to eye level]

*20x Hand Release Push-ups

[Chest and thighs touch the ground; hands must be completely off the floor; worming allowed]

*20x Alternating Rear Lunges

[Step back into lunge; back knee makes contact with floor; both feet together with full hip extension; no jumping lunges allowed]

– When the athletes complete the lunges, they will begin again at the DB Snatch.  Reps only count while the partner is completing the static hold.  Athletes will rotate on the rower as required; any reps completed during a transition with the rower will NOT count.

– If the team completes the row under the time cap, the third athlete is permitted to assist with accumulating reps.  However, only 2 athletes may be working at a time; one completing the static hold, one accumulating reps.