Beach Cities Battle

Presented by CrossFit Code 3

August 18, 2012 – 9 AM – 4 PM

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IMPORTANT INFORMATION
Divisions – Advanced M & F, Intermediate M & F, and Masters M

TENTATIVE SCHEDULE
7 – 7:45 Athlete Check In
7:45 – 8 Athlete Briefing
9-12:30 WOD 1
9 – 1 FLOATER

1-4 WOD 2

Free for spectators

WOD 1

4 minutes to find 1RM Barbell complex
Power snatch
Hang power snatch
Hang squat snatch
Overhead squat

2 min REST

4 min AMRAP
3 Muscle ups*
6 Shoulder to overhead**
9 KB swings ***

*Mens/Womens Adv: Muscle up. All other divisions, 9 pullups

**Mens Adv:135, Mens Int:115, Womens Adv: 95, Womens Int: 65, Masters Male: 105

***Mens Adv:70, Mens Int:53, Womens Adv: 53, Womens Int: 35, Masters Male: 53

WOD 2:

For time:

20 Alternating jumping lunges

Then:

12-9-6
Squat Clean*
Toes to Bar
Lateral Bar Burpee

Then:

20 Alternating jumping lunges

*Mens Adv: 165, Mens Int: 135, Womens Adv: 115, Womens Int: 85, Masters Male: 125

FLOATER:
Obstacle Course. Details announced at event.

STANDARDS

WOD 1
Athletes must show full control of barbell overhead – arms and hips fully extended with feet under hips. Athlete must wait for judges signal after each rep before lowering weight.
Hang snatches – the barbell may not pass below the knees.
Hang squat snatch – the barbell must be received in a squat – it may not be power snatched and then overhead squatted

Muscle ups – rings fully turned out with full extension of shoulder and elbow. Rings may not be “flashed” out.
Shoulder to overhead – press, push press, push jerk, or split jerk are acceptable. Athlete must show control of the barbell overhead with arm and hips extended and must wait for judges count before lowering bar.
KB Swing – KB must be completely vertical overhead with knees, hips, shoulders and elbows completely extended. Elbows may bend during ascent/descent of kettlebell.

WOD 2
Jumping lunges – back knee must touch the ground. Full extension of the hip at the top IS REQUIRED. Hands may not touch legs.
Squat clean – bar must be received in a full squat. Athlete MUST show control at the top before dropping/lowering weight.
Toes to bar – feet must clearly touch bar and must pass the vertical plane of the body at the bottom.
Lateral bar burpee – chest must touch the ground. Athlete will perform a two footed lateral jump over the barbell, clapping overhead and landing on two feet.

* Please note, the standards for the jumping lunges were clarified. Full extension of the hips at the top of the movement IS required.

FINAL HEAT LIST!

HEAT 1
Shawnbay Jones
Jeremiah Thome