Showdown WOD Announcement – “What’s Your GamePlan?”

Oct 15th, 2015

Category: CrossFit

Showdown WOD Announcement – “What’s Your GamePlan?”

This workout will take place on Day 1 of the Showdown.

What’s Your GamePlan? – (2 separately scored events)
In 8 Minutes Establish Max Weight for the Following:
2 Hang Squat Cleans
2 Shoulder to Overhead

There will be a 30 second transition following the complex, then:
90 Seconds to Complete Max Bar Muscle-ups
Scaled – Max Chest to Bar Pull-ups

Notes: The complex must be performed without releasing the bar. Once the bar is at the hips, it cannot descend below the knee. Once the bar is at the shoulder it cannot descend below the shoulder until the complex is complete.

If an Rx athlete cannot complete a bar muscle ups, they can accumulate as many chest to bar pull ups as possible. Athletes who choose this option will be ranked below all athletes who complete 1 or more bar muscle up. In the scaled division, athletes who cannot complete chest to bar pull ups can accumulate as many chin over bar pull ups as possible. They will be ranked below everyone who completes 1 or more chest to bar pull up. These reps do NOT need to be unbroken; athletes may drop from the bar as many times as necessary during the 90 seconds.

Movement Standards

Hang Squat Clean– The athlete must establish a clear pause at full hip extension before attempting the hang clean. The bar may not descend below the knee once the hang is established. If the bar descends below the knee or is dropped, this will count as a failed attempt. One fluid movement is required in the RX division. At the bottom the hip crease must pass below the knee. Full extension must be shown at the top with control of the bar and feet underneath the hips. A hang power clean into a front squat, is acceptable for the scaled division

Shoulder to Overhead– Barbell must start on the shoulders, any form of overhead movement is acceptable. Press, Push Press, Push Jerk, and Split Jerk. The athlete must be completely locked out over head with feet underneath the hips, showing control and full extension. For safety reasons, in order for a rep to be successful the bar/athlete must remain in control and in their lane throughout the entire lift.

Bar Muscle Ups– The athlete must start each rep with the arms fully extended. The rep is not concluded until full extension of the triceps above, not behind, the pull up bar is achieved. Fade away no reps where the athlete fails to reach full extension atop the bar will be strictly enforced. Glide kips are not allowed. Feet may not pass above the pull up bar.

Chest to bar pull up– arms must be fully extended at the bottom and chest (below the clavicle) must make contact with the bar.

Chin over the bar pull up– arms must be fully extended at the bottom and chin must break the horizontal plane of the bar.