WOD 1 – THE STARTER

WOD 1 – THE STARTER

12:00 Cap

4:00 to Establish a 3 Rep Max Back Squat
4:00 to Establish a 2 Rep Max Thruster
4:00 to Establish a 1 Rep Max Shoulder-to-Overhead

All three athletes will be staged behind the starting line.  They will be given an empty bar, a pair of clips and a pair of the following plates: 45lb (x2), 25lb, 15lb, 10lb, 5lb, and 2.5lb.  The bar must remain unloaded until time starts.  At 3, 2, 1, Go, athletes may enter the lifting area and begin loading the bar to their first desired weight making sure the plates are secure with clips.  The team will have 4:00 total for all athletes to establish a 3 Rep Max Back Squat.   During the team’s 4:00 window, they may change the weight or rotate teammates as many times as they want.  But, once the 4:00 has expired, they may not attempt that lift again.  At the 4:00 mark, the team must stop attempting the Back Squat.  The team will then have 4:00 total for all athletes to establish a 2 Rep Max Thruster.   During the team’s 4:00 window, they may change the weight or rotate teammates as many times as they want.  But, once the 4:00 has expired, they may not attempt that lift again.  At the 8:00 mark, the team must stop attempting the Thruster.  The team will then have 4:00 total for all athletes to establish a 1 Rep Max Shoulder-to-Overhead.  During the teams 4:00 window, they may change the weight or rotate teammates as many times as they want.  But, once the 4:00 has expired, they may not attempt that lift again.  At 12:00, time will be called.  The team will have a total weight lifted for each the 3 Rep Back Squat, 2 Rep Thruster and 1 Rep Shoulder-to-Overhead.

Movement Standards:

Back Squat: The barbell begins on the rack. The athlete must come to a fully lockout position with the hips and knees fully extended prior to attempting a back squat. For the repetition to count, the athlete must pass through a full squat with hips below the knees then stand vertically coming to a full lockout with the hips and knees and fully extended, and the bar in a back rack position. The arm, elbow or forearm may not come into contact with any part of the body during the repetition.

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 rack. The hip crease must clearly pass below the top of the knees in the bottom position. The barbell must come to a full lockout overhead with the hips, knees and arms fully extended, feet in line and the bar directly over the body.  Once the athlete hits the bottom of the squat, there can be no re-bend of the knees and/or hips, and the feet must remain stationary. Any descent of the barbell, after upward movement in the thruster has begun, constitutes a no-lift. Any stepping, splitting, repositioning of the feet, re-bending the hips or knees or jerking during an attempt all constitutes a no-lift. Going up on the toes is permitted as long as the feet remain stationary.  The athlete may adjust their position between repetitions, but once the attempt has begun, no more adjusting will be allowed.

Shoulder-to-Overhead: The barbell begins on the rack. A shoulder press, push-press, push-jerk, or split-jerk will be permitted. If the athlete split jerks, their feet must come back in-line with each other and under the athlete’s body prior to lowering the barbell. The barbell must come to a full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body.

Scoring:
There are three scores for this event. Teams in each division will be ranked based on the combined total of the heaviest successful lift for each teammate for each the Back Squat, Thruster and Shoulder-to-Overhead.