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SATURDAY WOD DETAILS


WOD 2:

Elite/RX – 8 min time cap, RX – 11 min time cap
160’ KB farmers carry (out and back 40’ 2x’s)
21 KB thrusters
21 T2B
160’ KB farmers carry
15 KB thrusters
15 T2B
160’ KB farmers carry
9 KB thrusters
9 T2B

Scaled – 8 min time cap
160’ KB farmers carry (out and back 40’ 2x’s)
21 KB swings
21 Knees to Chest
160’ KB farmers carry
15 KB swings
15 Knees to Chest
160’ KB farmers carry
9 KB swings
9 Knees to Chest

Men all divisions – 53 KB
Women all divisions – 35 KB

WOD 2 Standards:
Farmers carry (all divisions) – pick up both KB and walk down your lane, must go around the cone and return to start line, both feet must cross the line, then repeat this for a second ‘lap.’ This is the standard for each of the farmers carry.

Elite/RX
KB thruster – the handles of the KB must rest on your shoulder, not the bottom of the KB, at the bottom of the thruster, crease of the hips must pass below the top of the knee and then in one fluid motion the arms must come to full lock out position overhead with hips, knees, and arms fully extended, no jerks allowed. No dropping of the KB is allowed – period! If you drop a KB, you will have a 20 burpee penalty before you can continue.

T2B – each rep must start with the arms fully extended and the feet must be brought back behind the bar and behind the body ( break the vertical plane), at the completion of the rep, both feet must com in contact with the bar, inside the hands, at the same time

Scaled
KB swing – the KB must pass between the legs and finish overhead with the knees and hips open and the shoulders and elbows fully locked out and the bell vertically over the feet ( no droopy bells). No dropping of the KB is allowed, 20 burpee penalty if you do

Knees to Chest – at the start, 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, at the completion of the repetition, the athlete must raise their knees above the height of their hips


WOD 3: Snatch/Pistol/Rope Climbs
Timecap: 12 min time cap
Elite/RX
Snatches – 10,8,6
Pistols – 20,16,12
Rope climbs – 5,4,3 ( elite 3,2,1 legless)

Elite – 185/125
RX – 155/105

Scaled –
30 snatches 65/35
80’ walking lunges ( 40’ out & back)
20 snatches (85/55)
80’ walking lunges
10 snatches (95/65)


WOD 5: DU / PU / OHS

Timecap: 5 minutes

ELITE
100 Double Unders
30 Pull-Ups
15 Overhead Squats 155#/105#

RX
100 Double Unders
30 Pull-Ups
15 Overhead Squats 135#/95#

SCALED
100 Single Unders
20 Pull-Ups
10 Overhead Squats 95#/65#

WOD 5 Standards:
Double Unders – The jump rope must pass under the feet twice before feet land, rope must be moving forward

Pull Ups – Any style is allowed (strict, kipping, butterfly). At the bottom, the arms must be fully extended. At the top, the chin must break the horizontal plane of the bar.

Overhead Squat – The barbell must be kept overhead with the arms locked out. At the bottom, the crease of the hip must pass below parallel. At the top, the knees and hips must be completely open with the barbell in control and over the middle of your body. You may squat snatch the first repetition as long as the above requirements are met.


WOD 6: 3RM Clean
Timecap: 4 min time cap
3 rep max touch & go clean


WOD 7: PROWLER SPRINT
Timecap: 4 minutes

Push Prowler 60′
Pull Prowler 60′

Total Weight:
Elite/RX Men: 290#
Elite/RX Women: 245#
Scaled Men: 270#
Scaled Women: 200#

WOD 7 Standards
Athletes will begin with the sled behind the start line. At 3-2-1 Go, athletes will:

Push the sled 60’
Turn the sled around so its facing the start line (the entire sled must be behind the 60′ line)
Sprint back to the start to retrieve the rope,
Sprint to the sled and hook the rope,
Sprint back to the start and start pulling.
Once the sled crosses the start line, athlete will Sprint to the 60′ / Finish line to complete the WOD.

Rope will be a 70′ rope and both feet must be behind the start line while pulling.

Time will stop when the athlete crosses the finish line.
*Tie breaker is the time the athlete completes the push portion

**If time cap is not met, athletes will get credit for each 6’ increment they have completed.


SUNDAY WOD DETAILS


WOD 1: CHIPPER
Timecap: 22 minutes

Elite Men
50 calorie row
50 deadlifts (185#)
50 box jump overs (24″)
50 wall balls (20#, 10′ target)
25 bar muscle ups
50 wall balls (20#, 10′ target)
50 box jump overs (24″)
50 deadlifts (185#)
50 calorie row

Wall ball target: 10′

Elite Women
40 calorie row
40 deadlifts (115#)
40 box jump overs (20″)
40 wall balls (14# – 10′ target)
20 bar muscle-ups
40 wall balls (14# – 10′ target)
40 box jumps overs (20″)
40 deadlifts (115#)
40 calorie row

Wall ball target: 10′

RX Men / Women
40 calorie row
40 deadlifts (155#/105#)
40 box jump overs (24″/20″)
40 wall balls (20#/14#)
20 bar muscle-ups
40 wall balls (20#/14#)
40 box jumps overs (24″/20″)
40 deadlifts (155#/105#)
40 calorie row

Wall ball target: 10′ / 9′

Scaled Men / Women
30 calorie row
30 deadlifts (135#/85#)
30 box jump overs (24″/20″)
30 wall balls (20#/14#)
30 burpee to plate
30 wall balls (20#/14#)
30 box jump overs
30 deadlifts (135#/85#)
30 calorie row

Wall ball target: 10′ / 9′
Step ups are allowed for scaled. Both feet must touch the top of box.

WOD 1 Standards:
Row – Athletes will be allowed to adjust the rower settings prior to the start, athletes must remain seated on the rower until the designated number of calories are reached.

Deadlifts – At the top of the movement athletes must come to full extension with the hips and knees locked out and shoulders behind the bar. At the bottom position, the bar must make contact with the ground, bouncing the barbell is NOT allowed, elbows need to remained locked out. These are standard deadlifts with the hands outside of the feet, no sumo deadlifts will be allowed.

Box jump overs – Athlete must take off with both feet and both feet must touch the top of the box, you do not need to open the hips at the top, when both feet touch the opposite side of the ground, the rep is complete. Scaled athletes can step up and over, but both feet must touch the top of the box.

Wall balls – At the start of each rep the hips must pass below parallel and at the completion of the rep the ball must come in contact with the center of the target, not the bottom or the side. If you drop the wall ball, it must come to a dead stop before you can pick it up and start over, no bouncing it into the next rep

Bar muscle-ups – Athlete must start with or pass through a hang with arms fully extended below the bar with feet off of the ground, kipping is allowed, no pullovers, rolls to support, or glide kips are allowed. HEELS CANNOT RISE ABOVE THE HEIGHT OF THE BAR during the kip. At the top, elbows must be locked out while the athlete supports themself above the bar with shoulders over or in front of the bar. You must lock out before falling away from the bar to start the next rep. Athlete must pass through some portion of a dip to lockout over the bar.

Burpee to plate – Athlete must be in front of (facing) the plate, at the bottom position, thighs and chest must touch the floor. At the top position, both feet must be in contact with the plate at the same time. You can jump or step on/off the plate. You do not have to clap overhead or be in full extension, as long as the above mentioned requirement is met.

*Tie breaker is the time it takes to complete the FIRST set of wall balls*


WOD 4: 15.4
(Elite,RX)
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Elite – 205/145
RX – 185/125

Scaled – 8 min AMRAP
10 shoulder to overhead (115/75)
10 cleans


WOD 8: Assault Bike/GHD
Timecap: 3 min
Assault Bike – 40/30/25 cal
GHD – Max GHDs


DIVISION DETAILS


ELITE DIVISION:
The Elite division for the 2016 Battle of the Barbells is designed with the Region’s top athletes in mind. Athletes can expect to be tested by a variety of high skill and high load movements across broad time and modal domains. In order to be considered for this division, athletes should meet the following criteria :
– Male – Top 500 in the 2016 CrossFit Games Open (in your region)
– Females – Top 300 in the 2016 CrossFit Games Open (in your region)
– Athletes that have competed individually or on a team at the CrossFit Games Regionals in the last 2 years

Didn’t do the open this year? Or fall outside of the qualification but think you have what it takes to compete at this level? Email jessica@battleofthebarbells.com and tell us why we should consider you for our Elite division, please include relevant competition experience. Athletes who meet the criteria, decided by our staff, will be invited to compete in this division.

RX DIVISION:
The RX division for the 2016 Battle of the Barbells will be the same level of competition as the previous two years. Athletes will be tested on movements and WODs similar to Regionals, however weights will be moderate and gymnastics movements will be similar to the past two years of our competition.

SCALED DIVISION:
Athletes competing in the Scaled Division for the 2016 Battle of the Barbells can expect the same level of competition as the past two years. Weights will be light to moderate and most gymnastics movements will be scalable. This division is also perfect for first time competitors.


MOVEMENT STANDARDS


What division should you compete in?
Below are the minimum movement requirements for each division. Take a look and be ready for Early Registration when it opens August 25th.

ELITE:
Any movement/load/gymnastics that has been tested at the Regional level, be prepared for ANYTHING.

RX Men/Women:
Overhead Squats 135/95
Deadlifts 155/105
Cleans 185/125
Snatches 155/105
Kettlebell Thrusters 53/35#
Wall balls 20/14
*Full ROM for all body weight movements. Ability to perform advanced gymnastic movements (EX: chest-to-bar pull ups, handstand push ups, toes-to-bar, muscle ups, pistols, etc.)

SCALED Men/Women:
Overhead Squats 95/65
Chin over bar pull-ups *(may be scaled)
Cleans 115/75
Deadlifts 135/85
Shoulder to Overhead 115/75
Snatches 95/65
Kettlebell Swings 53/35#
Knees-to-Chest
Wall balls (20/14)
*Ability to perform movements that have been in the CrossFit Games Open scaled division. Additional scaling of the pull-ups will place that athlete lower than athletes who do not scale.


Questions? Email info@battleofthebarbells.com