Tamalpais CrossFit- Strong As A Bear Competition 2014
Masters 40-49
Masters 50+
RX
Scaled
-8 unbroken Pull-ups
-1 Deadlift 225/135
-5 S-to-O 135/95
-Box Jump 30/24
-5 Toes-to-Bar
-Pull-ups
-Toes-to-bar
-Thruster 75/55
-KBS 53/35
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PLEASE READ VERY CAREFULLY
Below are the WODs as well as the standards, please read carefully and understand them. Any questions should be asked on our Facebook page under the appropriate post and or emailed to michael@tamcrossfit.com. Standards will not be reviewed before the competition, it is your responsibility to know them :)
Athlete check in is from 7:15 -7:30 am. Athlete briefing is from 7:30-7:45 am, and the first heat starts at 8:10 am. A copy of your heats will be with your “welcome” packet and can also be found in the PDF here: Heat Times-Master Sheet1
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WOD #1
RX
OTM for 6 Rounds
7 Pull Ups
Max Rep DB Thrusters 50/35
Score Total Thrusters
Scaled
OTM for 6 Rounds
10 Knee Raises
Max Rep DB Thrusters 30/20
Score Total Thrusters
40-49 and 50+
OTM for 6 Rounds
5 Pull Ups
Max Rep DB Thrusters 40/25
Score Total Thrusters
Standards
- Pull Ups-Competition CrossFit Standards.
- Knee Raises- Start at full extension hanging on the Pull Up bar. Knees must finish higher then the hip at the top of the movement with feet behind or under the Pull Up bar at the bottom. Arms, shoulders and hips must full extension at the bottom of the movement.
- DB Thruster- Competition CrossFit Standards.
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4 Min to transition to WOD #2
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WOD #2
RX
OTM for 6 Rounds
5 OHS 135/95
Max Rep Burpee Over Bar
Score total Burpees
Scaled
OTM for 6 Rounds
5 Front Squats 95/65
Max Rep Burpee Over Bar
Score total Burpees
40-49
OTM for 6 Rounds
5 Front Squats 135/95
Max Rep Burpee Over Bar
Score total Burpees
50+
OTM for 6 Rounds
5 Front Squat 95/65
Max Rep Burpee Over Bar
Score total Burpees
Standards for WOD 2-
- OHS- Competition CrossFit Standards.
- Front Squat- Competition CrossFit Standards.
- Burpee Over Bar- Thighs and chest touch floor, both feet leave floor at the same time when jumping over the Barbell. Repetition is counted when athlete crosses completely over the Barbell. Athlete must perform Burpee parallel to Barbell
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WOD #3
RX, Scaled, 40-49 & 50+
5 Min to Attempt 4 and only 4 Cleans
Score is the total of the 3 heaviest successful lifts
Standards for WOD 3
- USAW rules apply- no knee to platform, no elbow to knee contact and the athlete must remain on the 4’ X 6’ lifting platform during attempts for the repetition to be valid.
- This event begins with an empty Barbell and a stack of weights. Athlete is in charge of adding weight to the bar. Men will have a total of 310# (10# increments), women will have a total of 210# (5# increments). If athlete needs more then this, please let us know prior to the start and we will provide more LBS.
- The athlete must return weight to the starting position after the WOD has finished.
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WOD #4
RX
7 min Time Cap
500 Meter run Buy-in
AMRAP for the remaining time
20 Single Arm DB Snatch 50/35
20 Barbell Overhead Step Back Lunges 45/33
Score total reps of Snatch and Lunge
Scaled
7 min Time Cap
500 Meter run Buy-in
AMRAP for the remaining time
20 Single Arm DB Snatch 30/20
20 Barbell Back Rack Step Back Lunges 45/33
Score total reps of Snatch and Lunge
40-49 & 50+
7 min Time Cap
500 Meter run Buy-in
AMRAP for the remaining time
20 Single Arm DB Snatch 40/25
20 Barbell Front Rack Step Back Lunges 45/33
Score total reps of Snatch and Lunge
Standards for WOD 4
- Run-Athlete has the option to run on hands or feet or any combination desired.
- Athlete will get to the 500 M marker at the designated time and run their way back to gym. Please note that the athlete will not need to give their score sheet to their Judge prior to WOD #4. Judge will meet athlete in the gym and will have a score sheet in hand.
- Single arm DB snatch-DB must touch ground with both sides of DB making contact with the ground. Each repetition must show full extension at top. If a repetition is Judged a “no rep” the athlete must complete that repetition before moving onto the opposite arm. DB must be controlled on the descent and can never be dropped. Dropping will result in a 10-repetition penalty for each drop.
- Barbell Overhead Step Back Lunges- Barbell is held overhead, athlete steps back, the back knee must touch the ground and foot must return to starting position for the repetition to count.
- Barbell Back Rack Step Back Lunges- Barbell is held in the back rack, athlete steps back, the back knee must touch the ground and foot must return to starting position for the repetition to count.
- Barbell Front Rack Step Back Lunges- Barbell is in the front rack (athlete may choose to hold Barbell with palms down, but Barbell must remain on shoulders) athlete steps back, the back knee must touch the ground and foot must return to starting position for the repetition to count.
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WOD #5
RX, Scaled, 40-49 & 50+
3 Min Max Meter Row
Score total meters
Standards for WOD 5
- Athlete will have 3 min to row as many meters as possible
- Damper setting is athletes’ choice.
We are very excited about this event and we hope you all work hard and have fun!!!