2013 Fall Challenge: Team Workout 1:

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Team WOD 1 from jesse bifano on Vimeo.

AMRAP in 15min. of:
50 Knees to Arms
50 Pull-ups
50 Wallballs (20”/14”)
50 Box Jumps (24”/20”)
50 HSPU
50 Ring Dips
50 Deadlifts (135#/95#)
50 Cleans (135#/95#)
50 Shoulders to Overhead (135#/95#)
50 Snatch (135#/95#)
100 Double Unders


*The team may perform the 11 movements in any order they desire. But once the team has started a movement they must complete all 50 (or in the case of Double Unders 100) reps before they can begin a new movement.

*Only one athlete can be in contact with any of the equipment at any one time.

*It’s in the athlete’s best interest when switching movements to position themselves appropriately so the judge can easily see the first few reps of the new movement. If the judge can’t see them a “no rep” will be called.

*All athletes and equipment must remain in the athletes assigned lane. If a rep is completed outside of the lane it is a “no rep”. If the athletes equipment rolls, bounces, or falls, outside of the athletes lane, they are responsible for it’s return back inside the lane.

*The team will receive a point for each rep they complete.

*If the athletes are able to complete all reps of all movements once, and time remains on the clock they can start a second round.

*The workout begins with both athletes standing upright. One at the station they wish to start at (no contact with any of the equipment).

Knees to arms:
-The rep begins with the athlete hanging straight arms and hips fully open from the Pull-up bar.
-The rep ends with the both the athletes knees touching anywhere on the athletes arms at the same time.
*overhand, underhand, and mix grips are all permitted.

Pull-ups:
-The rep begins with the athlete hanging straight arms and hips fully open from the Pull-up bar.
-The rep ends when the athletes chin has passed through horizontal plane of the Pull-up bar.
*overhand, underhand, and mix grips are all permitted.

Wallball:
-the rep begins with the athlete holding the medicine ball in a front rack position in the bottom of a squat (below parallel).
-the rep ends with the medicine ball touching the wooden target (10’).
*anytime the ball has touched the floor it must be lifted from the floor. It cannot be “caught on the bounce”.

Box Jumps:

-the rep begins with a two foot take off (two foot jump).
-the rep ends with athlete in control, both feet on the box, and hips/knees fully open.
*athletes heels may be off the box. But heels need to be at the same height as the top of the box for the rep to count.
*athlete may return to the floor however they see fit.

Handstand Push-ups:
-the rep begins with the athlete in a handstand position with elbows locked out, both heels on the wall, and the palms of both hands on the provided mat (34″x24″). The athletes fingers may extend beyond the mat.
-at the bottom of each rep the head must make contact with the mat.
-the rep ends with the athlete in a handstand position with elbows locked out, both heels on the wall, and the palms of both hands on the provided mat.
*the mat must be visible between all of the athletes fingers.
*kipping is allowed.

Ring Dips:
-the rep begins with the athlete in a ring support position with elbows locked out.
-at the bottom of each rep both biceps must make contact with the rings.
-the rep ends with the athlete in a ring support position with elbows locked out.
*the athletes feet cannot touch the floor once the rep has begun or a “no rep” will be called.

Deadlifts:

-the rep begins with both plates of the barbell on the floor.
-the rep ends when the athlete has fully opened their hips and knees, and has their shoulders behind the bar.
-the athletes arms must remain straight during both the raise and lower portion of the lift.
*Sumo Deadlift is allowed. But the athletes feet may not touch the plates at any point during the lift.
*bouncing the reps will result in a “no rep” call.

Cleans:
-the rep begins with both plates of the barbell on the floor.
-the rep ends with the barbell at the athletes shoulders with knees and hips fully open and the elbows infront of the bar. The athlete must also finish with their feet inline (in the case of split clean).
*the athlete may perform any reasonable variation of the Clean.
*bouncing the reps will result in a “no rep” call.


Shoulders to Overhead:

-the rep begins with the barbell on the athletes shoulders in front rack.
-the rep ends with the barbell over the athletes midline and knees, hips, shoulders and elbows fully open. The athlete must also finish with their feet inline (in the case of split jerk).
*athlete may Shoulder Press, Push Press, Push Jerk, or Split Jerk the barbell
*if any athlete cannot fully open the elbow in an overhead position due to a joint restriction or mechanical block they must receive an OK from the Head Judge or Competition Director prior to taking the floor.

Snatch:
-the rep begins with both plates of the barbell on the floor.
-the rep ends with the barbell over the athletes midline and knees, hips, shoulders and elbows fully open. The athlete must also finish with their feet inline (in the case of split snatch).
*the athlete may perform any reasonable variation of the Snatch so long as the bar does not touch or stop between the shoulders and the head.
*if any athlete cannot fully open the elbow in an overhead position due to a joint restriction or mechanical block they must receive an OK from the Head Judge or Competition Director prior to taking the floor.
*bouncing the reps will result in a “no rep” call.

Double Unders:
-the athlete will have the rope pass twice under their feet for each jump they perform.
*judges and athletes should be very mindful of the last rep of each set.