Coach Dan’s Sunday Spotlight 2.8.2015

Good Evening CFTP,

Sorry for the delay of posting. This week we will be posting the results for the Lockdown through Week 4 and the WOD for week 5. There are still 4 teams yet to complete WOD 4 but they will be completing it tomorrow and we will have an updated scorecard then. For now… HERE ARE YOUR STANDINGS!

WEEK 4 STANDINGS

Scaled Females Rx Females Scaled Males Rx Males

 

If you see any scores that look wrong please let us know as soon as possible.

WEEK 5 WOD

40-30-20

THRUSTERS

PULLUPS (Rx Males = C2B, Scaled Females = Jumping Pullups)

SCORECARD WOD 5

WOD STANDARDS

THRUSTERS

Before the time starts the bar must start on the ground. Only one athlete will be allowed to touch the bar at a time. No tagging is necessary. The bar cannot be handed off because only one partner can touch the bar at a time.

The thruster begins in the front rack position and the athlete must complete a full front squat and then extend the bar overhead in one fluid motion. The athlete will not be allowed to complete the front squat and then stop and push press the bar. The thruster is done in one motion. The athlete may complete as many thrusters as they like before dropping the bar. If the bar is dropped the athlete will need to return the bar to the front rack position before completing the next set of thrusters.

PULLUPS

Pullups will be completed by one athlete at a time. Only one athlete is allowed on the pull-up rig at a time.

Rx Males Chest to Bar Pullups:

The athlete must start with their arms fully locked out hanging from the pull-up bar on each rep. The athlete must touch his chest to the bar below the collar bone on every rep. The athlete must return to the full lockout position before completing the next rep. IF THE CHEST DOES NOT TOUCH THE REP DOES NOT COUNT. Any type of pull-up will be allowed as long as the standards are met. I.e strict, kipping, butterfly.  If it is questionable then the rep will not count. Please be sure to keep this standard.

Scaled Males and Rx Females Pullups:

The athlete must start with their arms fully locked out hanging from the pull-up bar on each rep. The athlete must get their chin above the bar on every rep and return to the full lockout position before completing the next rep. Any type of pull-up will be allowed as long as the standards are met. I.e strict, kipping, butterfly. If the athlete is using the butterfly kip they must be noticeably above the bar on every rep. If it is questionable then the rep will not count. Please be sure to keep this standard.

Scaled Females Jumping Pullups:

The athlete must set their bar so when both of their arms are raised their wrists are touching the bar. No higher, no lower. The athlete may use boxes or weights to get themselves to the correct height. The set up must be checked by the judge and confirmed by the trainer to be sure it is accurate before the workout begins. Once the setup is complete the athlete must start with their arms fully extended and will finish their rep when their chin is above the bar just like a pull-up.

 

This is week 5 and all we have left is the final WOD next week. Let’s finish strong and remember to sign up for the open!

https://games.crossfit.com/cf/login?returnTo=%2Fcompetition&flow=games

 

Coach Dan and the CFTP team

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