ATHLETES: Please read this entire page before you begin your workout
WOD 1: Front Squat/Toes to Bar
Click HERE to print your scorecard
3 Rounds for Time:
15 Front Squats (165#/115#)
20 Toes 2 Bar
3 Rounds for Time:
15 Front Squats (115#/75#)
20 Toes 2 Bar*+
FRONT SQUAT (from the floor)
In the front squat, the barbell must be held in the front rack position. At the bottom, the crease of the hips must pass below the height of the kneecap. At the top, the knees and hips must be completely open with the barbell in control. A full squat clean will count as a repetition as long as all the above requirements are met.
TOES TO BAR (RX)
In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must touch the bar, inside the hands, at the same time. 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.
*TOES TO BAR (SCALED)
Scaled Athletes will also perform Toes to Bar. Read above for standard. If a Scaled Athlete cannot perform the Toes to Bar movement, then they will be able to scale by performing Knees to Elbow. If they do perform K2E, then they will place lower than scaled athletes performing T2B.
In the knees-to-elbow, the athlete must go from a full hang to having the toes touch the elbows. Both feet must touch the elbows, at the same time. 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.
• Pull-up bar
• Plates to load to the appropriate weight for your division
VIDEO SUBMISSION RULES:
Prior to starting, film the plates and barbell to be used so the loads can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A clock showing the time should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards. Upload your video to YouTube or Vimeo and type in the link on your scorecard. Any questions, email firstname.lastname@example.org
NOTE: Video submission is optional but mandatory for all of those who want to be eligible to podium.
Click HERE to submit your score.
Every athlete (RX/Scaled) who performed the WOD as prescribed should click the option of the form labeled:
“I certify that I performed all movements according to the prescribed standards for the event.”
*If you’re a SCALED athlete that performed Knees to Elbow, you need to click the option at the bottom of the form labeled:
“I deviated outside of the prescribed standards for the event and understand that I will rank below all athletes who did not deviate outside of the prescribed standards.”