10/19/13 CrossFit Competition on the Big Island of Hawaii: AllStar Round-Up 2013 WOD3 Announced
-Written by KC
Rope Rustler Remix WOD 3
Photos by Elin Kalaniopio & Boysie Koga
CrossFit Competition on the Big Island of Hawaii: AllStar Round-Up 2013 WOD3 Announced!
2013 AllStar Round-Up WOD 3
“Rope Rustler Remix”
6 min. to perform the following:
200m. Sandbag Carry
then (no rest):
AMRAP of:
1 Deadlift
1 Handstand Push Up (HSPU)
1 Rope Climb
2 Deadlift
2 HSPU
2 Rope Climbs
3 Deadlift
3 HSPU
3 Rope Climbs
4 Deadlift
Etc.......
*Athletes begin WOD with 6 min. to first perform a sandbag carry on an exterior course. Upon completion of the 200m sandbag carry, athletes immediately enter gym and begin the AMRAP for the remainder of the 6 min. Score will be total Reps completed. Sandbag carry = 0 rep. each Deadlift = 1 rep. each HSPU = 1 rep. each Rope Climb = 1 rep.
*Weights and Standards for WOD #3:
Sandbag Weights & Standards: Open: 135/95, Scaled: 95/65, Masters: 135/95, Masters 60+: 70/45 (Masters 45+ will all be in the same heat, but 60+ will use scaled weight). Sandbag will begin on the ground, you may use any method to get the bag up to carry. Must travel 200 meters, across finish line, then unload and drop. If athlete drops bag without having traveled 200 meters, athlete must pick bag back up and complete the required distance. No dragging permitted.
Deadlift Weights & Standards: Open 275/205. Masters 225/155. Scaled 185/135. Deadlift starts with bar on the ground. This is a traditional deadlift
with the hands outside the knees. Sumo deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout. Deliberate bouncing of the barbell is not allowed. Dropping the barbell after the completion of the repetition is permitted, however barbell must settle before next rep is attempted. Hitching is permitted, as long as full extension of the knees and hips is eventually reached.
Handstand Push Up (HSPU) Standard: Open RX HSPU as described below. Master Men, HSPU with head touch to 25# plate. Master’s Women, HSPU with head touch to 45# plate. Scaled: Hand-Release Push Up. For the HSPU, the movement begins at the top of a handstand with the arms fully locked out, the heels on the wall, and the hands placed within the clearly marked area. The marked area will be 36" wide by 24" deep, and the palm of the hand must remain completely within the area (fingers may extend out of the box). At the bottom of each rep, the head touches the ground (Master’s the head touches the respective plate). At the top of each rep, the arms return to fully locked out with the heels on the wall and within the width of the marked area. Kipping is allowed.
For the Hand Release Push-Up: Movement begins with the athlete in a plank position with the body horizontal and flat like a board. Athlete must lower body to a prone position on the floor with the chest, hips, top of thighs clearly on the deck. hands must release and show separation from ground prior to pressing up. On the press up, Body must elevate in a straight line from ankles to shoulders for a rep to count. No Sagging hips! No kipping hips rising faster than the shoulders! Both arms must come to complete elbow extension (locked out) in the top position.
Rope Climb Heights & Standards: Open, & Masters Divisions: 15 foot rope climb. Scaled: 10 foot rope climb (for scaled, if the rope climb is not available we are allowing ‘Up/Downs’ which begin in the laying down position and you pull yourself to standing then lay yourself back down again. Any scaled athlete who chooses “Up/Downs” will not score higher than a scaled athlete that climbs to the scaled 10’ mark.) Athletes climb to reach the 15 foot mark, athletes must touch the 15 foot mark (10 foot for scaled) with any hand. You are allowed to jump up on the rope to begin your climb, running will probably not be necessary and you will likely not have very much room to run in your lane, but you may get to the rope as fast as you can. You may not drop from the top as this would be dangerous and likely result in injury. You will need to keep your feet on the rope until you are at the bottom 4 feet of the rope and show control before letting go at the bottom of the descent. Safety mats will be provided for all ropes. Be mindful of the tail of the rope laying on the ground in order to protect your ankle from rolling.