Team Series 2019 6
D12 CrossFit Team Series 2019
Workout 6
Rx
Synchro Toes To Bar x 20
Synchro Thruster x 35
Synchro Box Jump x 50
Synchro Thruster x 35
Synchro Toes To Bar x 20
Scaled
Synchro Sit-up x 40
Synchro Thruster x 35
Synchro Box Step-up x 50
Synchro Thruster x 35
Synchro Sit-up x 40
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 with the feet off the ground, and the feet must be brought back behind the vertical plane of the bar and the rest of the body. An overhand, underhand or split-grip are all permitted.
Both Athletes’ feet must come into contact with the bar at the same time, inside their hands.
Thruster
This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. The bar starts on the ground. No racks allowed. The hip crease must clearly pass below the top of the knees in the bottom position. A full clean into the thruster is allowed when the bar is taken from the floor. If the barbell is dropped from overhead, it must settle on the ground before the athlete picks it up for the next repetition. Using a ball, box or other object to check for proper depth is not allowed.
Both Athletes’ barbells must come to a full lockout overhead together, with the hips, knees and arms fully extended, and the bar directly over the middle of the athlete’s body.
Rx Men will use a 45 kg Bar, Rx Ladies 30kg. Scaled Men will use 37kg, Scaled Ladies will use 25kg
Box Jump
Every rep must begin with both feet on the floor. The rep finishes with the hips and knees fully open while in control on top of the box.
You may jump or step up or down as long as both feet start on the ground and both feet end on the box in control.
Both Athletes must finish the rep together before descending from the box.
Men will use a 24″ box, Ladies use a 20″ Box
Box Step-Up
For every repetition of the box step-up, the athlete starts with both feet on the ground and faces the box. The athlete must step to the top of the box. Only the athlete’s feet may make contact with the box. The rep is credited when both of the athlete’s feet are on the top of the box and the hips and knees are fully extended.
Both Athletes must finish the rep together before descending from the box.
Men will use a 24″ box, Ladies use a 20″ Box
Sit-up
Each rep of the sit-up begins with both athletes facing each other. The athlete’s back is in contact with the floor, the soles of their feet together and their hands touching the floor above their head. At the top, the athlete will raise their torso so their chest is upright and their hands touch their partners hands in a high 5 fashion. AbMats are permitted.
Do whichever version of the workout you feel is best appropriate for your team but you must record your workout and submit a link with your score.
Enter your score here including the link to your video. Scoring closes at 13:00 on Sunday 19th January 2020.
https://forms.gle/XkEJcpp2bEY45Ahs7
Video Submission Standards
Both athletes must be clearly visible in the video
A timer must be visible in the video – Wod Proof app is preferred
Shoot the video so all exercises can be seen clearly meeting the movement standards
Videos must be uncut and unedited to accurately display the performance