Competition Corner

1.A Hella Fast

WOD 1.A: "Hella Fast"
9 min AMRAP
15 Cal Row
15 Double DB Box Step Overs
15 Double DB Shoulder-to-overhead
Level 3: 24/20”, 50/35
Level 2: 24/20”, 35/25
Level 1: 10/10 calories, 20/20”, 25/15
Movement Standards
Cal Row
At the start of the WOD is when the athlete can grab the handle and start rowing. The screen must be reset to zero every time before starting the row again, this can be done by the athlete and/or the judge, but no one else. It is not until the calories are completed that the athlete can stand up from the rower and move on to the next movement.
Level 3 and Level 2 Men and Women: 15 cal row
Level 1 Men and Women: 10 cal row
Double Dumbbell Box Step Overs
The rep begins by picking up both dumbbells and stepping onto the box. Both feet must touch the top of the box (no hip extension is necessary), and the rep ends when both feet touch the floor on the other side of the box. The athlete may hold the dumbbells any way (i.e. farmer carry, front rack, resting on DBs. The dumbbells cannot touch the box during the repetition.
Level 3 Men: 50 lbs, 24” box / Level 3 Women: 35 lbs, 20” box
Level 2 Men: 35 lbs, 24” box / Level 2 Men: 25 lbs, 20” box
Level 1 Men: 25 lbs, 20” box/ Level 1 Women: 15 lbs, 20” box
Double Dumbbell Shoulder-to-Overhead
The rep begins with the dumbbells in the front rack position and then ends with the dumbbells extended over the midline with full knee, hip, and elbow extension. Strict press, push press, push jerk, and split jerk are all acceptable ways to complete the rep as long as the feet are returned to starting position before lowering down the dumbbells.