WOD Thursday 10/10/13 – CrossFit Lake Mary
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WOD Thursday 10/10/13

10
Oct

WOD Thursday 10/10/13

WOD 5: Ascending and Descending Ladder

15 Min Time Cap:

Ascending and Descending Ladder

  • Power Snatch
  • Pull Ups
  • Box Jumps
  • Kettle Bell Swings
  • Box Jumps
  • Pull Ups
  • Power Snatch

Movement Details – Men

Level III (3)
10- Power Snatches at 115 lbs
20- Pull Ups
30- Box Jumps at 24 inches
40- Kettle Bell Swings at 53 lbs
30- Box Jumps at 24 inches
20- Pull Ups
10- Power Snatches at 115 lbs
Level II (2)
10- Power Snatches at 95 lbs
20- Pull Ups
30- Box Jumps at 20 inches
40- Kettle Bell Swings at 53 lbs
30- Box Jumps at 20 inches
20- Pull Ups
10- Power Snatches at 95 lbs
Level I (1)
10- Power Snatches at 45 lbs
20- Ring Rows
30- Box Jumps at 16 inches
40- Kettle Bell Swings at 35 lbs
30- Box Jumps at 16 inches
20- Ring Rows
10- Power Snatches at 45 lbs

Movement Details – Women

Level III (3)
10- Power Snatches at 80 lbs
20- Pull Ups
30- Box Jumps at 20 inches
40- Kettle Bell Swings at 35 lbs
30- Box Jumps at 20 inches
20- Pull Ups
10- Power Snatches at 80 lbs
Level II (2)
10- Power Snatches at 65 lbs
20- Pull Ups
30- Box Jumps at 16 inches
40- Kettle Bell Swings at 35 lbs
30- Box Jumps at 16 inches
20- Pull Ups
10- Power Snatches at 65 lbs
Level I (1)
10- Power Snatches at 30 lbs
20- Ring Rows
30- Box Jumps at 12 inches
40- Kettle Bell Swings at 25 lbs
30- Box Jumps at 12 inches
20- Ring Rows
10- Power Snatches at 30 lbs

Movement Standards

Power Snatch
The barbell must start on the ground plates touching. If you are scaling this movement then the bar must start below the knees at mid shin. The barbell must travel directly from the ground to overhead in one fluid motion without stopping at the shoulders. If bar makes contact with shoulders or head then it is a no rep. However, “Press outs” will be allowed. Each athlete must show control of the barbell overhead by standing all the way up before resetting one’s feet, in order for the movement to be considered a complete rep. Splitting and squatting the snatch will be allowed as long as it’s controlled, and the athlete completes the movement by standing all the way up to full hip, leg and arm extension before continuing to their next rep.
Pull Ups
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 chin must clearly clear the pull-up bar breaking the horizontal plane. Bands are not allowed.
Ring Rows
In the ring row the athlete may perform at any degree of an angle, as long as arms are straight at the start and the finish. Feet are planted on the ground; toes up. Athlete shows solid midline stabilization, no breaking at the hips and/or piking. During the pull the athlete must make contact of rings to chest in order for the rep to count..
Box Jumps
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 or over the box. You 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.
Kettle Bell Swings
Each swing must demonstrate control at the top and clear the height of the athlete’s head; at profile you should see head come through at extension.. Knees, hips, and elbows must be completely locked out in order for the rep to count.