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Copyright © 2019 CrossFit Backward Arrow

2019 Pullooza Workouts: Event 2

August 28, 2019

With a running clock teams will accumulate as many reps as possible in successive 2 minute increments of:


COMPETITIVE DIVISION:
Thrusters (95/65)
Ground to Overhead (95/65)
Pull ups
Box Jump Over (24/20)

 

SCALED DIVISION:

Thrusters (45/35)

Below knee to Overhead (45/35)

Hand Release Push ups

Box step overs (24/20)

 

At the call of 3...2...1...Go!, the clock will start counting upward. Athlete 1 will start to complete as many thrusters as possible in a 2 minute window with their appropriate weight (95 pounds for men, 65 pounds for women) (45 pounds for men, 35 pounds for women). The window will start at 0:00 and go until 1:59. Please see the standards for thrusters below. Athletes may rest as needed, but can continue to accumulate reps in their allotted time frame. When the first 2 minute window is completed, the second athlete will pick up their appropriate weight (95/65) (45/35) and will complete as many ground to overhead lifts as possible within their 2 minute window. The window will start at 2:00 and go until 3:59. Please see the standards for ground to overhead below. Athletes may rest as needed, but can continue to accumulate reps in their allotted time frame. When the second 2 minute window is completed, the third athlete may begin performing as many pull ups or hand release push ups as possible on their appropriate pull up bar on the rig. The bar that the athlete starts on is the only bar that they may accumulate reps on during their allotted time. The window will start at 4:00 and go until 5:59. Please see the standards for pull ups/hand release push ups below. Athletes may rest as needed, but can continue to accumulate reps in their allotted time frame. When the third 2 minute window is completed, the fourth athlete may begin performing as many box jump overs/box step overs as possible for the final 2 minute window for the workout. The window will start at 6:00 and go until 7:59. Please see the standards for box jump overs below. Athletes may rest as needed, but can continue to accumulate reps in their allotted time frame.

 

MOVEMENT STANDARDS

 

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 ground. No racks allowed. The hip crease must clearly pass below the top of the knees in the bottom position. A full squat clean into the thruster is allowed if the bar is on the ground. Using a ball, box or other object to check for proper depth is not allowed. The barbell must come to a full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body. Each rep is counted when the athlete completes a squat with the hips clearly below the top of the knees and presses the bar overhead in a fully locked out position. If the bar is dropped from overhead, it must settle on the ground before the athlete picks it up for the next repetition.

 

GROUND TO OVERHEAD- Ground to overhead allows an athlete to choose which way they would like to lift the bar overhead. The standard ways to lift the bar overhead are a snatch or clean and jerk. With either choice, the bar must start the rep with both sides of the weight touching the ground at the same time. The bar can then be lifted in either a snatch or clean and jerk motion. With either lift, the bar must end up directly overhead with elbows, hips and knees locked out. If the bar is dropped from overhead, it must settle on the ground before the athlete picks it up for the next repetition.

 

BELOW KNEE TO OVERHEAD- This movement has the same standards as Ground to Overhead. However, athletes need to only lower the bar to be clearly below their knees to start the movement. PLEASE DO NOT DROP AN EMPTY BARBELL FOR ANY REASON.

 

PULL-UP- 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, the chin must break the horizontal plane of the bar. Each rep is counted when the athlete's chin breaks the horizontal plane of the bar. Athletes may drop from the bar for rest, but pass through a dead hang position before starting pull-ups again.

 

HAND RELEASE PUSHUP- A straight body position must be maintained throughout the push-up. No snaking, sagging or pushing up from the knees is allowed. The knees may not touch the ground at any time. The elbows must be locked out at the top with the feet no wider than shoulder width. At the bottom, the chest must touch the floor and the hands must be lifted. The rep is counted when an athletes starts at the top of the pushup, lowers their body to the floor, lifts their hands from the ground and returns to the starting position.

 

BOX JUMP OVER- There is no requirement to stand tall while on top of the box. A two-foot takeoff is always required, and only the athlete’s feet may touch the box. The athlete may jump on top of the box using a two-foot landing and then jump or step off to the other side, or the athlete may jump completely over the box. If jumping over the box, the feet must go over the box, not around it, and the athlete must use a two-foot landing. Each rep is counted when the athlete lands on the ground on the opposite side, where they may begin their next rep.

 

BOX STEP OVER- The athlete may step up or jump on top of the box and then jump or step down on the other side, or the athlete may jump completely over the box. If jumping over the box, the feet must go over the box, not around it. There is no requirement to stand tall while on top of the box. If stepping over the box, both feet much touch the top of the box at some point as the athlete transitions over the box. Only the athlete’s feet may touch the box. Each rep is counted when the athlete lands on the ground on the opposite side, where they may begin their next rep.

 

 

 
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