Southie Showdown WOD Annoucement: “Flex Armstrong” & “Super Flex Armstrong”

Aug 29th, 2019

Category: Uncategorized

Southie Showdown WOD Annoucement: “Flex Armstrong” & “Super Flex Armstrong”



Overhead Squat (Rx & Intermediate)
The crease of the hip must pass clearly below the knee at the bottom of each rep. At the top, athletes must stand to full extension with ankles, knees, and hips extended. A squat snatch into the first rep is permitted, as long as full depth is reached.

Pistols (Rx only)
The crease of the hip must pass clearly below the knee at the bottom of each rep. The opposite foot (non-supporting leg) cannot touch the ground until the rep is completed. The non-supporting foot must stay in front of the supporting foot during the entire rep. Holding the non-supporting foot is permitted. At the top of each rep, athletes must show full control (no hopping around!) and reach full extension with knees and hips before the non-supporting leg hits the ground. Athletes must alternate legs for each rep. If at any point an athlete fails a rep on one leg, a successful rep must be completed on that leg before moving on.

Front Rack Lunges (Intermediate Only)
Barbells must remain in the front rack position; no genie racks will be permitted. These lunges will be completed in place. A forward step is required. The back knee must touch the ground at the bottom of each rep. At the top, the athlete must stand to full extension for every rep. Athletes must alternate legs for each rep. If at any point an athlete receives a no rep on one leg, a successful rep must be completed on that leg before moving on.

Handstand Push Ups (Rx Only)
Strict or kipping handstand pushups will be allowed. Hands must stay within a 36”x24” box for the entire rep. Athletes must kick up into a handstand hold with arms locked out before descending into the first rep. Kicking into a headstand position will be a no-rep. Both feet must stay within the hands and box for the entirety of reach rep. Feet may come off of the wall to kip, but must be in contact with the wall at the top of each rep. Hips may be in contact with the wall at the bottom of the rep to kip, but once the athlete begins to travel back up, no other part of the body may touch the wall. Athletes may not use their feet to assist on the way up the wall and shoes must be worn for the entirety of the workout. Fabric over the heels of shoes is not permitted. At the top, ears must be in line with the arms at the top (similar to a push press) with hips and knees extended in order for the rep.

Push Ups (Intermediate Only)
A set of three 45-lb plates will be set up with an AbMat in the middle. Athletes much place one hand on each front plate, and both feet on the back plate. Hands and feet must remain on the plate for the duration of each rep. Hands can be anywhere on top of the plate, but fingers cannot wrap around the sides of the plate or be placed inside of the holes to create leverage. The chest must make contact with the AbMat at the bottom of each rep and the athlete must finish in a plank position with elbows locked out at the top. Snaking on the way up will result in a no rep.

Parallette Handstand Push Up (Advanced Only)
Strict or kipping handstand pushups will be allowed. Athletes must kick up into a handstand hold with arms locked out before descending into the first rep. Kicking into a headstand position will be a no-rep. Both feet must stay within the hands for the entirety of reach rep. Feet may come off of the wall to kip, but must be in contact with the wall at the top of each rep. Hips may be in contact with the wall at the bottom of the rep to kip, but once the athlete begins to travel back up, no other part of the body may touch the wall. Athletes may not use their feet to assist on the way up the wall and shoes must be worn for the entirety of the workout. Fabric over the heels of shoes is not permitted. At the top, ears must be in line with the arms at the top (similar to a push press) with hips and knees extended in order for the rep.

Handstand Walk (Advanced Only)
The floor will be divided into 5’ sections. The athlete must kick up with the entire hand (including finger tips) behind the line each time. Kicking up and over the line will be an automatic no-rep. Both hands must clearly cross the line before kicking down in order for the 5’ increment to count. Each 5’ section will count as 1 rep. If at any point the athlete comes down, he/she must restart from behind the last line crossed.

Toes to Bar (Advanced Only)
Each rep must begin from a full hanging position with the arms completely locked out. At the end of each rep, both feet must clearly make contact with the pull up bar. Both feet must touch at the same time, within the athlete’s hands. At the bottom of each rep, arms and hips must be fully extended and the feet must clearly break the plane of the pull up bar behind the body.