Qualifier 3

WOD 3 – For Reps

Elite Male & Female

Score: Total Reps
Time Cap: 12 minutes

3 rounds of:

21 Calorie Row

15 TTB

9 OHS (60/45kg)

Then in remaining time complete as many reps as possible following the rep scheme…

1 Thruster (60kg/45kg)

1 Bar MU / C2B Pull-up (women)

2 Thruster (60kg/45kg)

2 Bar MU / C2B Pull-up (women)

3 Thruster (60kg/45kg)

3 Bar MU / C2B Pull-up (women)

… and so on until time cap is over.

Scaled Male & Female

Score: Total Reps
Time Cap: 12 minutes

3 rounds of:

21 Calorie Row

15 Hanging Knee Raises

9 OHS (45/30kg)

Then in remaining time complete as many reps as possible following the rep scheme…

1 Thruster (45kg/30kg)

1 C2B Pull-up / Jumping C2B Pull Up (women)

2 Thruster (45kg/30kg)

2 C2B Pull-up / Jumping C2B Pull Up (women)

3 Thruster (45kg/30kg)

3 C2B Pull-up / Jumping C2B Pull Up (women)

… and so on until time cap is over.

Workout Standards

Note: Athletes may only use 1 Barbell for the duration of this workout.

There is a 12 Minute Time Cap for this workout. On go, the athlete works through the 3 rounds. The monitor must be set to zero at the beginning of each row. If the athlete completes the final round of Overhead Squat they move immediately into the ascending ladder, climbing reps of each of the two exercises.

Your score for WOD 3 will be total reps completed in 12 minutes.

Movement Standards

Row

The monitor must be set to zero at the beginning of each row. The athlete or the judge may reset the monitor. The athlete must stay seated on the rower until the monitor reads 21 calories.

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.

Overhead Squat

The hip crease must be below the top of the knee at the bottom. A full squat snatch is permitted, but not required, to start the movement if standard depth is achieved. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. You may not use a rack.

Bar Muscle Ups

In the bar muscle-up, you must begin with, or pass through, a hang below the bar with arms fully extended and the feet off the ground. Kipping the muscle-up is acceptable, but pullovers, rolls to support or glide kips are not permitted. The heels may not rise above the height of the bar during the kip. At the top, the elbows must be fully locked out while the athlete supports himself or herself above the bar with the shoulders over or in front of the bar. Athletes must pass through some portion of a dip to lockout over the bar.

Chest To Bar Pull Up

Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chest must clearly come into contact with the bar below the collarbone.

Jumping Chest To Bar Pull Up

For the jumping chest-to-bar pull-up, the bar should be at least six inches above the top of the athlete’s head when standing tall. The athlete may need to use plates or other stable platforms to decrease the distance between the top of the head and the bar. At the bottom, the athlete must lower himself or herself so the arms are fully extended. At the top, the chest must clearly come into contact with the bar below the collarbone.

Hanging Knee Raises

For Scaled 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.

Video Submission Standards

Prior to starting, film the plates and barbell to be used so the loads can be seen clearly, and the rower set to zero calories. All video submissions should be uncut and unedited in order to accurately display the performance. The clock showing the time will also need to be in the frame at all times.

It is your responsibility to shoot the video from an angle so all exercises can be clearly seen meeting the movement standards to allow for you video to be fairly assessed.

If you have your workout judged by a coach who has completed the CrossFit Judges Course then video submission is not required, in which case contact us to let us know the affiliate judge. However, we may still ask to check or watch any scores so keep hold of your video until the final leaderboard has been validated and finalised.

Good Luck, and any queries please contact us

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