2
Jun

BLCF Brawl Events

By: Alice Beck Leave a Comment

1 CF 2

All events (even in chronological order!!) are listed below.

On 6/8/15 your Team Captain will receive an email from Eventbrite requesting your team name, first and last name for each athlete, and RX or Scaled division.

Heats will be posted no later than 6/18/15

Athlete check-in will begin at 9:00am on 6/20/15

Any questions or concerns – Please email alice.maxfit@gmail.com

 

Event1:

1 RM Complex – Power Clean + Front Squat + Jerk

Each athlete will have 3 attempts.

For each attempt the athlete will have 20 seconds to perform their attempt.

Only one athlete will lift at a time for each heat.

0:00 1st Athlete in Lane 1 will lift

0:20 1st Athlete in Lane 2 will lift

0:40 1st Athlete in Lane 3 will lift

Lifting will continue this way through all 8 lanes. This process will be repeated until each athlete has had 3 attempts to establish their 1 RM –  A total of 6 rounds.

During the 2:20 rest interval athletes can load their barbell for their next attempt.

Plates not on the barbell must be in designated area before athlete can lift.

Athletes can alternate lifts or Athlete 1 can take all 3 their attempts and then Athlete 2 can begin.

The initial attempt weight cannot be lowered if the lift is not good.

There will be no partial points awarded – the entire complex must be completed to receive a score.

Scoring: Weight of the Complex for each athlete will be added together

Example: Partner 1 – 205#, Partner 2 – 245#  (185 + 245  = 450) Score of 450.

Standards:

Complex: All three movements must be performed as a complex for the athlete to be awarded any points for the lift. You may break up or combine movements anyway, as long as all following is met: The Clean starts on the ground (a deadlift into a hang clean is not permitted) and finishes standing at full hip extension. At the bottom of the squat the hip crease is below parallel, and the press finishes locked out overhead with both feet in line.

Power Clean: This is a standard Power clean from the ground to the shoulders. The barbell begins on the ground. The barbell must come up to the shoulders, with the hips and knees fully extended and the elbows in front of the bar.

Front Squat: The barbell must be racked on the front of the shoulders. At the top, the hips and knees must be fully extended. Any grip is permitted as long as the bar is in the front-rack position. At the bottom the hip crease must be below the top of the knee.

Jerk: A shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line.

 

 

EVENT 2: 8 min time cap

400 M Run (Partners run together)

5 Thrusters (135/95) (Partner 1)

10 Barbell Facing Burpees (Partner 2)

20 T2B (Partner 1)

40 Wall Balls (Divided between Partners)

20 T2B (Partner 2)

10 Barbell Facing Burpees (Partner 1)

5 Thrusters (135/95) (Partner 2)

400 M Run (Partners run together)

Scoring: Team’s time finishing the event. For each repetition not completed and additional second is added. The final 400 M run will be counted as 1 rep.

Example 1: Team completed WOD 7:43. Score is 7:43

Example 2: Team completed 2 reps of second set of Thrusters at the 8:00 min time cap. Score is 8:00 + 4 sec for uncompleted reps, 8:04.

Standards:

Run: Both partners are in designated lane. Partner 1 and 2 will run a 400M on the track and finish at their barbell. Both partners must be at their barbell before thruster reps can begin.

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. The hip crease must pass below the knees. A full squat clean into the thruster is allowed if the bar is on the ground. The barbell must come to a full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body.

Barbell Facing Burpees: When P1 completes thrusters, the bar is then advanced to the next section of the lane and P2 can begin burpees. Each burpee must be performed perpendicular to and facing the barbell. Your head cannot be over the barbell. The chest and thighs touch the ground at the bottom. You must jump over the barbell from both feet and land on both feet (full hip extension over bar is not required). One-footed jumping or stepping over is not permitted. The next rep will then begin on the opposite side facing the barbell

T2B: Athlete must go from full hang to having toes touch the pull up bar. Both feet must be in contact with the bar at the same time, inside the hands. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body.

Wall Ball: The medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified height (10 feet/ 9 feet). The ball must make contact at or above target. If the ball hits the below the target it is a no rep. The rep is counted when the ball makes contact with the target.

 

Event 3:

With a running clock

  1. In 3:00 complete

20 Pull ups (switch every 10 reps)

10 Box Jumps (30/24) (switch every 5 reps)

AMRAP – OHS (95/65), with time remaining

 

Immediately

  1. In 3:00 complete

20 Pull ups (switch every 10 reps)

10 Box Jumps (30/24) (switch every 5 reps)

AMRAP – Power Snatch (115/75), with time remaining

 

Immediately

  1. In 3:00 complete

20 Pull ups (switch every 10 reps)

10 Box Jumps (30/24) (switch every 5 reps)

AMRAP – Hang Clean (135/95), with time remaining

 

Scoring: Team’s total completed reps will be score. Reps from each round (OHS, Snatch and Hang Clean) will be added together.

There will be no rest between rounds.

Team will be responsible for changing barbell weight for prescribed movement.

The barbell can be loaded while one athlete is completing pull-ups or box jumps. The repetitions of barbell movement cannot begin until both athletes are at the barbell.

Once AMRAP reps are started the barbell cannot touch the bar until 3:00 window ends.  There will be a 3 rep penalty to the team score for each time the barbell touches the ground.

The time the 3rd Round box jumps are completed will serve as a tie break if 2 teams accomplish the same number of repetitions.

Example 1: Team completed OHS – 22, Snatch – 18, Hang Clean – 26 (22+18+26 = 66) Score of 66

Example 2: Team completed OHS – 19, Snatch – 18, Hang Clean – 22 (19+18+22 = 59). Team dropped the barbell 3 times (penalty of 3×3 = 9) Reps 59 – Penalty 9 = 50. Team score of 50.

Standards:

Pull Up: 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.

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. Both feet start on the ground and both feet end on the box in control. No step ups are permitted. You may jump or step down from the box as long as both feet start on the ground and both feet end on the box in control.

Overhead Squat (OHS): The hip crease must be below the top of the knee at the bottom. A full squat snatch is permitted, but not required, to start the movement if standard depth is achieved. 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.

Power Snatch: The barbell begins on the ground. Touch-and-go is permitted. No bouncing. 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

Hang Clean: Each repetition must start from the hang, or any repetition taken from the floor, must achieve a deadlift lockout (hips and knees fully extended, shoulders behind the bar) before re-dipping to initiate the hang clean. Each repetition finishes with the bar racked on the shoulders and the elbows clearly in front of the bar with the hips and knees fully extended. Any variation of the clean is acceptable (power, squat, split or muscle), as long as the above requirements are met. If a split clean is used, the feet must be brought back together with the hips and knees fully extended before the repetition is complete. Power cleaning the barbell from the ground in one continuous motion is not permitted. A hang squat clean is permitted, but not required.

 

Event 4: Championship

Top 3 Men’s and Top 3 Women’s teams will complete Champion WOD to determine the 1st, 2nd, and 3rd place finishes for the competition.

This will be winner takes all.

 

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