Date limite : 13 Avril 2017

Check your battery and memory!!!!

The video starts with : 

1) Name of the Team

2) Name of partners

3) Show the whole equipment and mesure it if required.

4) Start the chronometer in front of the camera

5) Perform

6) Show the chronometer at the end if possible

7) Finish

Thank you to film in a position that allow the judges to validated your performance. 

Do not cut the video!!!

Proof of Performance

Each movement must be filmed in a way to prove its correct execution. A movement not appearing or partially on the video, so that no evaluation of its quality is possible, will not be validated.

Therefore each team is responsible for the quality of its video. A video that has at least one of the following features is unlikely to be validated on parts with these characteristics: illegible, fuzzy, angle of view that does not allow for proper performance evaluation, blocking or disappearing during playback, or any other problem reducing the understanding of the situation.

 

At the beginning of the video, introduce yourself by announcing the name of your team and the teammate, as well as the box you represent if necessary. Then present the set of equipment you are going to use, presenting each weight and each height as soon as specifications are presented in the description of the test. You will need to use a stopwatch or countdown, to show either throughout the video, or at least at the beginning and end of the video.

Rx

WOD 4 : Legday – powered by CrossLiftor

Equipement 

1 Barbell (Men: 60Kg –Women: 40Kg –Mixed: 2Barbells) - 1 Kettlebell free weight (Men - Women - Mixed: 2 Kettlebells) - 1 jump rope

FOR TIME – Time cap 12 minutes

Goal:  Complete the 5 Rounds as fast as possible.


 
Round 1
10 Front Squat
American Kettlebell Swing

Men 300Kg - Women 200Kg - Mixed 250Kg

30 DOUBLE under
Round 2
20 Front Squat
American Kettlebell Swing

Men 400Kg - Women 300Kg - Mixed 350Kg

40 DOUBLE under
Round 3
30 Front Squat
American Kettlebell Swing

Men 500Kg - Women 400Kg - Mixed 450Kg

50 DOUBLE under
Round 4
20 Front Squat
American Kettlebell Swing

Men 400Kg - Women 300Kg - Mixed 350Kg

40 DOUBLE under
Round 5
10 Front Squat
American Kettlebell Swing

Men 300Kg - Women 200Kg - Mixed 250Kg

30 DOUBLE under

FINIR PAR UN HIGH FIVE

 

General rules

It is a race. Go as fast as possible respecting the movements standards and the rules. Each exercice can be share as you want. Only one athlete work at the same time.

Front Squat :

Front Squat : Standing in front of the Barbell witch is on the ground, lift the bar on your shoulders and squat. The hip crease must clearly pass below the top of the knees in the bottom position. The barbell must come to a full lockout hips and knees and. No racks allowed. If the bar is on the floor you can do a clean or power clean. You cannot give the bar to your partner.

American Kettlebell Swing :

A Kettlebell in your hands, pass the kettlebell between your legs and lift it over your head, arms fully extended and behind the ears line, hips and knees fully extended. The rep is valid.

Double Under:

A jump rope in your hands, do a jump in witch the rope pass twice under the feet. The rep is valid.

No Reps:

10 secondes per no rep.

Intermediate

WOD 4 : Legday – powered by CrossLiftor

Equipement 

1 Barbell (Men: 40Kg –Women: 20Kg –Mixed: 2 Barbells) - 1 Kettlebell free weight (Men - Women - Mixed: 2 Kettlebells) - 1 jump rope

FOR TIME – Time cap 12 minutes

Goal:  Complete the 5 Rounds as fast as possible.


 
Round 1
10 Front Squat
American Kettlebell Swing

Men 300Kg - Women 200Kg - Mixed 250Kg

60 single under
Round 2
20 Front Squat
American Kettlebell Swing

Men 400Kg - Women 300Kg - Mixed 350Kg

80 single under
Round 3
30 Front Squat
American Kettlebell Swing

Men 500Kg - Women 400Kg - Mixed 450Kg

100 single under
Round 4
20 Front Squat
American Kettlebell Swing

Men 400Kg - Women 300Kg - Mixed 350Kg

80 single under
Round 5
10 Front Squat
American Kettlebell Swing

Men 300Kg - Women 200Kg - Mixed 250Kg

60 single under

FINIR PAR UN HIGH FIVE

 

General rules

It is a race. Go as fast as possible respecting the movements standards and the rules. Each exercice can be share as you want. Only one athlete work at the same time.

Front Squat :

Front Squat : Standing in front of the Barbell witch is on the ground, lift the bar on your shoulders and squat. The hip crease must clearly pass below the top of the knees in the bottom position. The barbell must come to a full lockout hips and knees and. No racks allowed. If the bar is on the floor you can do a clean or power clean. You cannot give the bar to your partner.

American Kettlebell Swing :

A Kettlebell in your hands, pass the kettlebell between your legs and lift it over your head, arms fully extended and behind the ears line, hips and knees fully extended. The rep is valid.

Single Under:

A jump rope in your hands, do a jump in witch the rope pass once under the feet. The rep is valid.

No Reps:

10 secondes per no rep.

Scaled

WOD 4 : Legday – powered by CrossLiftor

Equipement 

1 Barbell (Men: 40Kg –Women: 20Kg –Mixed: 2 Barbells) - 1 Kettlebell free weight (Men - Women - Mixed: 2 Kettlebells) - 1 jump rope

FOR TIME – Time cap 12 minutes

Goal:  Complete the 5 Rounds as fast as possible.


 
Round 1
10 Front Squat
Russian Kettlebell Swing

Men 300Kg - Women 200Kg - Mixed 250Kg

60 single under
Round 2
20 Front Squat
Russian Kettlebell Swing

Men 400Kg - Women 300Kg - Mixed 350Kg

80 single under
Round 3
30 Front Squat
Russian Kettlebell Swing

Men 500Kg - Women 400Kg - Mixed 450Kg

100 single under
Round 4
20 Front Squat
Russian Kettlebell Swing

Men 400Kg - Women 300Kg - Mixed 350Kg

80 single under
Round 5
10 Front Squat
Russian Kettlebell Swing

Men 300Kg - Women 200Kg - Mixed 250Kg

60 single under

FINIR PAR UN HIGH FIVE

 

General rules

It is a race. Go as fast as possible respecting the movements standards and the rules. Each exercice can be share as you want. Only one athlete work at the same time.

Front Squat :

Front Squat : Standing in front of the Barbell witch is on the ground, lift the bar on your shoulders and squat. The hip crease must clearly pass below the top of the knees in the bottom position. The barbell must come to a full lockout hips and knees and. No racks allowed. If the bar is on the floor you can do a clean or power clean. You cannot give the bar to your partner.

Russian Kettlebell Swing :

A Kettlebell in your hands, pass the kettlebell between your legs and lift it over your shoulder height, hips and knees fully extended. The rep is valid.

Single Under:

A jump rope in your hands, do a jump in witch the rope pass once under the feet. The rep is valid.

No Reps:

10 secondes per no rep.