"OOTB" WORKOUT 4 2020

WORKOUT Name - out of the box Wod 4

VIdeo and score due by 11.59 pm TUESDAY
 12th may 2020

WORKOUT DESCRIPTION

OPEN - For Time

KETTLEBELL

  30 - 20 - 10 

  Sit ups 
  20 - 14 - 8

  Single Arm KB Thrusters ( 24 / 16 kg)

 

DUMBBELL

  30 - 20 - 10 

  Sit ups 
  30 - 20 - 10 

  Single Arm DB Thrusters ( 22.5 / 15 kg)

BARBELL

  30 - 20 - 10 

  Sit ups 
  30 - 20 - 10

  Thrusters ( 40 / 30 kg)

 

SCALED  - For Time

KETTLEBELL

  30 - 20 - 10 

  Sit ups 
  20 - 14 - 8

  Single Arm KB Thrusters ( 16 / 12 kg)

 

DUMBBELL

  30 - 20 - 10 

  Sit ups 
  30 - 20 - 10 

  Single Arm DB Thrusters ( 15 / 10 kg)

BARBELL

  30 - 20 - 10 

  Sit ups 
  30 - 20 - 10

  Thrusters ( 30 / 20 kg)

MASTERS 37+  - For Time

KETTLEBELL

  30 - 20 - 10 

  Sit ups 
  20 - 14 - 8

  Single Arm KB Thrusters ( 16 / 12 kg)

 

DUMBBELL

  30 - 20 - 10 

  Sit ups 
  30 - 20 - 10 

  Single Arm DB Thrusters ( 15 / 10 kg)

BARBELL

  30 - 20 - 10 

  Sit ups 
  30 - 20 - 10
  Thrusters ( 30 / 20 kg)

NO EQUIPMENT  - For Time

  30 - 20 - 10 

  Sit ups 
  35 - 25 - 15

  Jumping Squats

 

 

WORKOUT FLOW

This workout is for time.

 

Each athlete can choose between either a Kettlebell, a Dumbbell, a Barbell or no equipment. Athletes must stay with their chosen equipment throughout the entire workout.   

 

At the call of “3,2,1 Go”,  The athlete will perform 30  Sit ups. After completing 30 Sit ups the athlete will move to a set of 20  thrusters (Single Arm KB / BB or  30 Barbell or 35 Jumping Squats). The athlete will then move to complete 20 Sit ups, followed by 14 thrusters (Single Arm KB / BB or 20 Barbell or 25 Jumping Squats), followed by 10 Sit ups followed by 8 thrusters (Single Arm KB / BB or 10 Barbell or 15 Jumping Squats). On the completion of the final thrusters (Jumping Squats) the athlete will note the finish time. 

 

**Athletes using no equipment will replace snatches for Jumping Squats.    

MOVEMENT STANDARDS

GHD Sit Ups

The rep begins with the athlete on the GHD in a sitting position with both hands on the foot pad. At the bottom of the descent both hands must touch the ground, the rep is completed once the athlete ascends back to the sitting position and when both hands touch the foot pad.

Sit Ups

Each rep of the sit-up begins with the athlete’s back in contact with the floor, the knees bent with the feet anchored, and the hands touching the floor above the athlete’s head. At the top, the athlete will raise his or her torso so the chest is upright and the hands touch in front of the toes. Ab Mats are permitted.

Single arm Thruster ( Dumbbell )

Each set of DB thrusters begins with DB on the ground. The DB is held the front-rack position during the squat.  DB moves from the bottom of a front squat to full lockout overhead. A full squat clean into the thruster is allowed when the DB is taken from the floor. The hip crease must clearly pass below the top of the knees in the bottom position. The rep is credited when the DB is locked out overhead, with the hips, knees, and arms fully extended, with KB directly over or slightly behind the middle of the body. Re-dipping during the press (i.e., performing a jerk) will result in a “no rep.”

Single arm Thruster ( Kettlebell )

Each set of KB  thrusters begins with KB on the ground. The KB is held the front-rack position during the squat, with the fingers under the chin. KB moves from the bottom of a front squat to full lockout overhead. A full squat clean into the thruster is allowed when the KB  is taken from the floor. The hip crease must clearly pass below the top of the knees in the bottom position. The rep is credited when the KB  is locked out overhead, with the hips, knees, and arms fully extended, with KB directly over or slightly behind the middle of the body. Re-dipping during the press (i.e., performing a jerk) will result in a “no rep.”

Thruster (Barbell)

Each set of barbell thrusters begins with barbell on the ground. The barbell is held in the front-rack position during the squat. The Barbell moves from the bottom of a front squat to full lockout overhead. A full squat clean into the thruster is allowed when the barbell is taken from the floor. The hip crease must clearly pass below the top of the knees in the bottom position. The rep is credited when the barbell is locked out overhead, with the hips, knees, and arms fully extended, with barbell directly over or slightly behind the middle of the body. Re-dipping during the press (i.e., performing a jerk) will result in a “no rep.”

Jumping Squats

Each rep begins with athletes standing with hips and knees fully extended. The athlete must pass through a full squat with hips travelling below the knees (Below parallel). The athlete must extend from the squat position into a jump with both feet leaving the ground resulting in hips and knees being fully extended with the athlete in a up right position. There is no requirements to stop between reps however full extension must be achieved before the rep is credited.

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