Competition Corner

"HEAVY" WOD 2 PART A & B

WOD 2 “Heavy”
15 minute clock
5 rounds: 10 min cap
10 Deadlift
10 Toes to Bar
Part B:
Start when A is completed or at 10 minutes
Max Clean- Inspired by Brittany Gill's Max Clean video
Part A:
For Time
Part B:
Total Weight (PLEASE ENTER IN THE TIE BREAKER SECTION FOR SCORING)
WORKOUT VARIATIONS
Rx’d (Ages 16-54)
Female: 135lb
Male: 185lb
Scaled
(Ages 16-54)
Female: 85lb, performing hanging knee-raises
Male: 125lb, performing hanging knee-raises
Teenagers
14-15
Female: 85lb
Male: 125lb
Scaled Teenagers
14-15
Female: 65lb, performing hanging knee-raises
Male: 95lb, performing hanging knee-raises
Masters 55+
Female: 105lb, perform toes to bars
Male: 155lb, perform toes to bars
Scaled Masters 55+
Female: 85lb, perform sit-ups
Male: 125lb,  perform sit-ups
Toes to Bar:
The movement standards for toes to bar require athletes to initiate the exercise by hanging from the pull-up bar with arms fully extended. They must then ensure that their heels are drawn back behind the bar before proceeding. Grips, whether overhand, underhand, or mixed, are all permissible. To successfully complete a repetition, both feet must simultaneously make contact with the bar between the hands. Additionally, any part of the feet may come into contact with the bar during the movement.
Hanging Knee Raise:
The movement standards for hanging knee raises specify that scaled athletes and scaled teens may opt for this variation. The athlete initiates the exercise by hanging from the pull-up bar with arms fully extended. It is crucial to draw the heels back behind the bar at the start of the movement. Grips, whether overhand, underhand, or mixed, are all allowed. A repetition is credited when the athlete's knees ascend above the hips during the raise.
Sit Ups:
The movement standards for sit-ups, applicable to scaled masters, outline specific criteria for proper execution. Athletes commence the exercise with their back in contact with the floor, feet anchored, and hands touching the floor above the head. Credit for a repetition is granted when the hands successfully make contact with the feet. While AbMats are allowed for additional support, they are not mandatory for performing the movement.
Deadlift:
The movement standards for the deadlift mandate that the barbell must begin on the ground, with collars positioned outside the plates for stability. Athletes are required to maintain their hands outside the knees throughout the lift, and the use of sumo deadlifts is prohibited. The repetition is deemed successful when the athlete achieves full extension of the hips and knees while ensuring that their head and shoulders are positioned behind the bar.
Clean:
The barbell begins on the ground and must be lifted to the front rack position.  The rep is completed when the athlete’s hips and knees are fully extended and the bar is resting on the shoulders in the front rack position with the elbows in front of the bar. Squat clean is allowed.
*The bar can be pre-loaded prior to the start of the workout.