Here you can review the 3 WODS used for ranking teams (only beginners and intermediate need ranking), read carefully and do them (all team members individually, after doing so please upload ALL results here >>
RK 1: "CrossFit Total SC"
This WOD is simply the sum of 3 lifts:
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Back Squat
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Shoulder to Overhead
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Deadlift
The athlete will have 3 chances to try for MAX weight on each of the lifts. the weight can NOT decrease, any failed try will count as one try.
There is NO limit on the time as long as the athlete does NOT leave the area to do something else, and ALL lifts have to be done in the same session.
RK 2: "GymnAMRAP"
This WOD consists of 3 AMRAPS:
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AMRAP 3 min
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10 Toes to Waist
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8 Knees to Arms
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6 Toes To Bar
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Rest 1 min
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AMRAP 2 min
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20 Single Unders
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10 Double Unders
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Rest 1 min
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AMRAP 3 min
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10 Jumping Pull-ups
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8 Pull Ups
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6 Chest to Bar
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The athlete will begin with the first AMRAP doing reps in the order shown, after the 3 minutes he wiliest for 1 minute to get ready for the second AMRAP, and so on as the list shows.
The result will be the TOTAL reps of ALL 3 AMRAPS.
RK 3: "Cardiology Dept"
This WOD is for time and it goes:
Round 1
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5 cal Row
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5 Box Jump (24/18)
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5 Snatch (75/55 lbs)
Round 2
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10 cal Row
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10 Box Jump
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10 Snatch
Round 3
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15 cal Row
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15 Box Jump
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15 Snatch
This WOD is made out of 3 incremental rounds, The time will be recorded when the athlete finishes his last 15 snatches, if Capped the time will be 8 minutes plus 1 second for every rep he did NOT do. Cap. time obviously is 8 minutes.
RK 3: "Cardiology Dept"
This WOD is for time and it goes:
Round 1
-
5 cal Row
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5 Box Jump (24/18)
-
5 Snatch (75/55 lbs)
Round 2
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10 cal Row
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10 Box Jump
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10 Snatch
Round 3
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15 cal Row
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15 Box Jump
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15 Snatch
This WOD is made out of 3 incremental rounds, The time will be recorded when the athlete finishes his last 15 snatches, if Capped the time will be 8 minutes plus 1 second for every rep he did NOT do. Cap. time obviously is 8 minutes.