Today we test ourselves in THE CrossFit Benchmark WOD.
Today we have a date with Fran…
21-15-9
Thrusters (95/75)
Pull-ups
There will be a 10:00 time cap to this workout. SCALE the load and movements to get the entire workout done under this 10:00 mark. Athletes will have access to rowers and other barbell equipment outside on the walkway to warm up prior to their heat. Eat your Wheaties and we will see you at 10:00 a.m.!
Competition Standards:
Thruster: We will be performing “target” thrusters throughout the competition. When performing target thrusters, the hip must pass below the knee touching a target (med ball, barrel, etc.) Height of the target will be adjusted to accommodate varying heights of athletes and the head judge will verify all target heights before the heat starts. At the top of the thruster, the arms must be fully extended(elbows locked out) with the head pushed through the arms and part of the athletes ear visible each rep. Failure to clearly touch the target at the bottom of the thruster or achieve this fully extended position at the top will result in a no rep.
Pull Up-At the start of each rep, regardless of modifications, the movement MUST start with fully extended elbows. At the top, the athletes chin must clearly pass over the bar each rep. Failure to begin each rep with fully extended arms or failure to definitively pass the chin over the bar each rep will result in a no rep. Pull ups may be performed strict, kipping, butterfly, band, jumping, ring rows etc. The athlete will communicate with their judge their level of modification prior to the workout.