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London Box Battles – Round 2, 2015 – Movement Standards

Posted 6th July 2015 by Josh Schouten

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WOD1 Part A –

 Clean Complex:

1 Deadlift

+1 Hang Clean (power clean or squat clean, as long as the bar starts from above the knee in the hang clean)

+1 Front Squat

+1 STOH

All 4 repetitions must be unbroken; athletes are not allowed to drop the bar between repetitions.

The movement standards are:

Deadlifts

Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout and the bar must touch the floor for every repetition.

Hang Clean

A muscle clean, power clean, squat clean or split clean may be used, as long as the barbell comes up to the shoulders, with the hips and knees fully extended with the feet in line and the elbows in front of the bar.  The hang clean must be taken from above the knee, if the bar passes blow the knee this will be considered as a no rep. 

Front Squat

The front squat is a separate movement from the clean.  If athletes perform a squat clean they must full extend the hips and knees before commencing the front squat.  The hip crease must be below the top of the knee at the bottom of the squat. 

STOH

The shoulders to overhead is a separate movement to the front squat.  Athletes are not allowed to thruster the bar. The athlete can either strict press, push-press, push-jerk, or split jerk the bar. 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.

 

WOD1 Part B –

Double Grace: 60 Clean and Press

This is a partner WOD and the repetitions can be split unevenly between the athletes.  Each athlete can choose to perform between 1-3 repetitions each set.  Each athlete MUST perform a minimum of 1 successful repetition before they can finish their set and the pairing athlete can begin their set of 1-3. 

The movement standards are: 

CLEAN & PRESS

For each repetition the bar must start on the ground, athletes are not allowed to bounce the bar off the floor (there must be no bend in the arms when the bar touches the floor), but touch and go is accepted.  Athletes may muscle clean, power clean, squat clean or split clean may be used, as long as the barbell comes up to the shoulders, with the hips and knees fully extended with the feet in line and the elbows in front of the bar.  

The athlete can either strict press, push-press, push-jerk, or split jerk the bar. 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.

Athletes can choose to drop the bar or lower the bar under control. 

 

WOD2

12min ARMAP:

25 Handstand Press-ups / Push-Press

50 TTB while partner hangs onto the pull-up bar / Hanging Knee Raises

75 Alternating Burpee Box Jumps 24/20inch

100 Wall Balls 9/7kg 10/9ft while partner holds high plank

Teams may choose to break the repetitions into any number of sets and in any shared order.  One athlete may choose to complete all the HeSPU and the other may do all the TTB.  As a tearm you simply need to continue working through the repetitionsin the required order for 12minutes.

HANDSTAND PRESS UP

The movement begins at the top of a handstand with the arms fully locked out, the heels on the wall. At the bottom of each rep, the head touches the ground (ab-mats can be used, but the hands and head must be at the same height i.e use weight plates for the hands). At the top of each rep, the arms return to fully locked out with both heels touching the wall and ears of the athlete are visible in front of the arms. If the heels do not touch the wall at the top of the movement or the athletes ears are not forward of their arms, this is a no rep. Kipping is allowed.

Push-Press (group B and C)

Each repetition begins with the barbell on the shoulders and finishes with the weight fully locked out overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body.  Each round the barbell must begin on the ground.  Using a rack is not permitted. 

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. Both feet must touch the bar together, inside the hands. The arms and hips must be fully extended at the bottom and the feet must be brought back to behind the bar, not out front.

Hanging Knee Raises (group C)

In the hanging knee raises, the athlete must go from a full hang to having the knees lifted higher than the line of the hip. The arms and hips must be fully extended at the bottom and the feet must be brought back to behind the bar, not out front. 

Alternating Burpee Box Jumps

Partner must take it in turns to complete single repetitions (1rep then 1rep).

Every rep must begin with a burpee.  The chest and thighs must touch the ground at the bottom of each repetition The athlete then jumps onto the box and finishes with the hips and knees fully open.  The athlete 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.

The pairing athlete can start their next repetition as soon as their partner stands up on the box, they do not need to wait until the partner has returned to the ground. 

Wall Balls and High Planks

Partners can choose to split the repetitions in any number of sets and repetitions. One partner must be holding the plank while the other partner is performing wall balls.  Any wall ball repetitions performed while the partner is not holding the plank will be counted as no reps. 

In the wall-ball shot, the medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target.

The centre of the ball must hit the target at or above the specified target height. If the ball hits lower or does not hit the wall, it is a no rep. 

While one partner is performing wall balls the other partner must be holding a high plank.  Both arms must be fully locked out and only the athlete’s hands and feet may be touching the ground. If the athletes touches the ground with any other part of their body the partner doing the wall balls must stop performing repetitions.  Any repetitions performed at this time will not be counted.

  

WOD3 THE FINAL

 Each box will choose 2 guys and 2girls form any category.  Each athlete will then perform one round each of:

21 KBS  (suggest 32/24kg)

15 Thruster   (suggest 50/35kg)

9 Pull-ups (suggest guy C2B and girls chin above)

 

This will be a simple realay event that will require all 4 athletes to complete 1 round of the required repetitions.  The battling boxes may choose the Rx weights and movement standards used in this WOD. 

American KB- Swings

At the top of the swing, the kettlebell must be fully inverted (bell over the handle), centred over the feet with the hips and knees fully extended and the arms straight. At the bottom, the wrists must touch the thighs and the bell must pass behind the heels. There is no requirement for flexing the knees.

Thrsters

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. The hip crease must pass below the knees. The barbell must come to a full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body.

A full squat clean into a thruster will count as a repetition. 

C2B Pull0ups / Chin Over Bar 

This is a standard 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 chin must break the horizontal plane of the bar or the chest must touch the bar.