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Swolemate-Showdown-Standards.

 

All wods are listed as a mixed pair. Same-gender teams will use with the weights designated for their gender.

Wod 1.

 

Amrap x 10

 

10 Synchro BBJO 24/20”

15 Synchro DL @225/155

100 dubs

 

*scale Options:

Jump Rope:

Both partners do 200 singles -OR-

One partner does 50 dubs and the other does 100 singles.

DL

*Scaled = 20 @185/125

 

Walk out to your judge, declare which DL and Jump rope option you are doing. You must keep this format throughout the wod. Set up your barbells for the judge to inspect. Move to the starting mat and prepare to start.

 

Special Standards:

Synchro DL

Both athletes must CLEARLY reach the top of the DL together. This means Hips & Knees locked out with. It helps to think “Stand together” in this movement.

You do not have to touch the ground at the same time.

 

Synchro BBJO

Both athletes must reach the bottom of the burpee (both chests clearly on the ground) at the same time.

They do not have to reach the top of the box together.

They do not have to step or jump off the box together.

These are Burpee-Box jump overs, not burpee-box stepovers.

 

Jump Rope

Athletes declare which combination of Jump rope reps they will do.

  • Both athletes split up 100 dubs in any fashion.
  • Both athletes split up 200 singles in any style.
  • One athlete must complete 100 singles BEFORE the other athlete must complete 50 double-unders.
    • The working athlete must finish their reps before the next athlete can start if choosing this option.

 

Wod 2

 

For Time:

 

45 Cal Row

40 Power Snatches 95/65

35 Cal Row

30 OH Squat 95/65 *Time at Last OHS is event tiebreak

35 Cal Row

40 Power Snatches 95/65

45 Cal Row

 

*15m cap

 

*scale Options:

All barbell Lifts

75/55 * Athletes must complete 10 extra reps per movement. (50 PS, 40 OHS, 50 PS)

 

Walk out to your judge, declare which weight option you are doing. You must keep this format throughout the wod. Set up your barbells for the judge to inspect and adjust your damper/ foot pads on the rower. Move to the starting mat and prepare to start.

 

Special Standards:

Rowing:

  • Non-Working athletes may adjust the damper for the working athlete. They MAY NOT TOUCH THE FOOT PADS while the other athlete is rowing. This is dangerous for athletes and judges.
  • The final rowing athlete in each round must stay on the rower until the final calorie has been rowed. You may call out to the other athlete to begin barbell reps AFTER the last calorie appears on the screen.
  • If the athlete grabs the bar before the final calorie is rowed, the judge will stop them until the screen reads the final calorie count.
  • The athlete waiting at the bar MAY NOT TOUCH THE BAR until the last calorie has been rowed.

 

Standards Reminders:

Barbell lifts: Top

Judges are trained to demand straight elbows, and draw a straight line from the barbell down through the hips and ankles.

The top of the barbell movements must contain these for a rep. Incomplete reps will be given a NO-REP and the athlete will have to repeat those no-reps.

 

Barbell lifts: Bottom

The Bar must touch the ground at the beginning of each power snatch.

The Snatch must be caught above parallel.

The bottom of the OHS must be “hip-crease CLEARLY below the knees” to count.

 

Wod 3

 

4:00

A1 Establish a 1RM C&J

 

2:00 reset

 

4:00

A2 Establish a 1RM C&J

 

*Scale Options:

None

 

Notes

    • Walk out to your judge, declare the weight of your starting lift. Set up your barbells for the judge to inspect Move to the starting mat and prepare to start.
    • Declare the weight of each lift before you make it.
    • Non-working athletes must stay on the starting mat.They MAY NOT HELP load the bar during the 4:00 work time.

 

  • THEY MAY help load/unload during the reset and post-heat reset.

 

  • Reset your lane before leaving.

 

Special Standards:

Clean

  • The Clean can be any depth of catch. Full, power, or muscle.
  • The Clean MAY NOT BE FROM THE HANG.

Jerk

    • The Jerk can be any style of S2OH. Press, Push Press, Push Jerk, Split Jerk

 

  • NO BEHIND THE NECK JERK

 

 

Standards Reminders:

Barbell lifts: Top

  • Judges are trained to demand straight elbows, and draw a straight line from the barbell down through the hips and ankles.
  • The top of the barbell movements must contain these for a rep. Incomplete reps will be given a NO-REP.
  • Show Control at the top. Don’t drop the bar until your judge said it was good. *Or you must drop for safety reasons. (this may sacrifice the rep, but better safe than sorry).

 

Event Standards

 

    • **Most issues we have seen in events can be avoided by asking questions early on.
      • Ask on our FB page or in a message to us. jeff@westlittlerockcrossfit.com
      • Ask the head judge questions in the pit area before you go out to your lane. Do not ask floor judges questions about standards they will be spending time to ensure your lane is safe and your score is accurate:)

 

 

 

Conduct

  • Have fun.
  • Treat all athletes and staff with respect.
    • Our events are known for people having a good time. Disrespectful talk, poor sportsmanship, and attitudes may result in ejection from the the event.

Performance

  • Keep track of your own reps.
  • Any rep off of the ground at the buzzer in event 3 will still count if made.
  • Do your best to keep yourself and your equipment in your lane.
  • Always respect judges. They are volunteered their time to put this on for you.
  • Review and sign your scorecard after each event.
  • You may not contest the score or performance of another team. We cannot stop to talk to spectators either. Our promise to run a great event is with athletes and crew only.

Scoring

If you have a question about your own team’s performance, there will be a form to submit this in writing outside the scoring room. Judges cannot alter scores or correct submission errors. Our Head Judges: Pete Iaboni, and Duncan McNair will review submissions after each event and address them and contact you if we need further explanation. If you still need assistance or help, please reach out to them during the lunch break or right after the last event.