Competition Corner

Workout 10 - FranaBeth

EVENT 10
FRANABETH
FLOW
Workout 10 is a couplet for time. Athlete will begin on their numbers. On 3,2,1, GO, athlete will move to their barbell and complete 21 thrusters. Athlete will then move to the rig and perform 21 gymnastics movement. This will complete round one. Athlete will move back to their barbell to perform 15 thrusters, then to the rig to complete 15 gymnastics movement for round 2. Athletes will finally complete 9 thrusters and 9 gymnastics movement for the final round. Athlete will sprint to their numbers to finish. TIme stops when athlete reaches their lane number. Time cap is 8 min. Score will be total time to complete.
Upper BE (2pt):
21-15-9
Thrusters 95/65
A full squat clean into the thruster is allowed but not required when the bar is taken from the floor.
The crease of the hips must clearly pass below the top of the knees in the bottom position.
The rep is credited when:
The athlete’s hips, knees, and arms are fully extended.
The bar is directly over, or slightly behind, the middle of the body.
The rep must be completed in one fluid motion from the bottom of the squat. A front squat followed by a jerk is not allowed.
Push Ups
Elbow must be locked out with the feet no wider than shoulder width.
A straight body position must be maintained throughout the push-up.
No snaking, sagging, or pushing up from the knees.
The chest (nipple line or above) must touch the floor.
Each rep is credited when the athlete returns to the lockout position where the elbow are locked out and the body is in a straight, plank position.
Upper AE (1pt):
21-15-9
Thrusters 75/55
A full squat clean into the thruster is allowed but not required when the bar is taken from the floor.
The crease of the hips must clearly pass below the top of the knees in the bottom position.
The rep is credited when:
The athlete’s hips, knees, and arms are fully extended.
The bar is directly over, or slightly behind, the middle of the body.
The rep must be completed in one fluid motion from the bottom of the squat. A front squat followed by a jerk is not allowed.
SA Push Ups
Elbow must be locked out at the top of the movement..
A straight body position must be maintained throughout the push-up.
No snaking, sagging, or pushing up from the knees.
The chest (nipple line or above) must touch the floor.
Each rep is credited when the athlete returns to the lockout position where the elbow is locked out and the body is in a straight, plank position.
Lower Minor:
21-15-9
Thrusters 95/65
The crease of the hips must be at or below the top of the knees in the bottom position.
The rep is credited when:
The athlete’s hips, knees, and arms are fully extended.
The bar is directly over, or slightly behind, the middle of the body.
The rep must be completed in one fluid motion from the bottom of the squat. A front squat followed by a jerk is not allowed.
Ring Dips
The Rep starts with the athlete on top of the rings with elbows extended
The athlete will then lower themself down until the shoulder is below the elbow
They will then press back up until they reach their starting position
The Rep is credited when the athlete is on top of the rings with elbows locked out
Their hips must lower with the rest of their bodies.  Any excessive cantelever forward to perform the movement will count as a no rep.
Atheletes feet may not touch the ground at any point of the movement.
Lower BK:
21-15-9
Box Thrusters 95/65
The crease of the hips must be at or below the top of the knees in the bottom position.
A box to squat on may be used for the bottom of the thruster but not required.
If a box is utilized, athlete must lift foot off the floor at the bottom position of the squat.
The rep is credited when:
The athlete’s hips, knees, and arms are fully extended.
The bar is directly over, or slightly behind, the middle of the body.
The rep must be completed in one fluid motion from the bottom of the squat. A front squat followed by a jerk is not allowed.
Ring Dips
The Rep starts with the athlete on top of the rings with elbows extended
The athlete will then lower themself down until the shoulder is below the elbow
They will then press back up until they reach their starting position
The Rep is credited when the athlete is on top of the rings with elbows locked out
Their hips must lower with the rest of their bodies.  Any excessive cantelever forward to perform the movement will count as a no rep.
Atheletes feet may not touch the ground at any point of the movement.
Lower AK:
21-15-9
Box Thrusters 75/55
The crease of the hips must be at or below the top of the knees in the bottom position.
A box to squat on may be used for the bottom of the thruster but not required.
If a box is utilized, athlete must lift foot off the floor at the bottom position of the squat.
The rep is credited when:
The athlete’s hips, knees, and arms are fully extended.
The bar is directly over, or slightly behind, the middle of the body.
The rep must be completed in one fluid motion from the bottom of the squat. A front squat followed by a jerk is not allowed.
Ring Dips
The Rep starts with the athlete on top of the rings with elbows extended
The athlete will then lower themself down until the shoulder is below the elbow
They will then press back up until they reach their starting position
The Rep is credited when the athlete is on top of the rings with elbows locked out
Their hips must lower with the rest of their bodies.  Any excessive cantelever forward to perform the movement will count as a no rep.
Atheletes feet may not touch the ground at any point of the movement.
Neuro Minor:
21-15-9
Thrusters 95/65
The crease of the hips must clearly pass below the top of the knees in the bottom position.
A full squat clean into the thruster is allowed but not required when the bar is taken from the floor.
The rep is credited when:
The athlete’s hips, knees, and arms are fully extended.
The bar is directly over, or slightly behind, the middle of the body.
The rep must be completed in one fluid motion from the bottom of the squat. A front squat followed by a jerk is not allowed.
Ring Dips
The Rep starts with the athlete on top of the rings with elbows extended
The athlete will then lower themself down until the shoulder is below the elbow
They will then press back up until they reach their starting position
The Rep is credited when the athlete is on top of the rings with elbows locked out
Their hips must lower with the rest of their bodies.  Any excessive cantelever forward to perform the movement will count as a no rep.
Atheletes feet may not touch the ground at any point of the movement.
Neuro MOD:
21-15-9
Box Thrusters 75/55
The crease of the hips must be at or below the top of the knees in the bottom position.
A box to squat on may be used for the bottom of the thruster but not required.
If a box is utilized, athlete must lift foot off the floor at the bottom position of the squat.
The rep is credited when:
The athlete’s hips, knees, and arms are fully extended.
The bar is directly over, or slightly behind, the middle of the body.
The rep must be completed in one fluid motion from the bottom of the squat. A front squat followed by a jerk is not allowed.
HRPU
Elbows must be locked out with the feet no wider than shoulder width.
A straight body position must be maintained throughout the push-up.
No snaking, sagging, or pushing up from the knees.
The chest (nipple line or above) must touch the floor.
Then, the hands must be lifted completely off the ground.
Each rep is credited when the athlete returns to the lockout position where the elbows are locked out and the body is in a straight, plank position.
Neuro Major:
21-15-9
Box Thrusters 45/35
The crease of the hips must be at or below the top of the knees in the bottom position.
A box to squat on may be used for the bottom of the thruster but not required.
If a box is utilized, athlete must lift foot off the floor at the bottom position of the squat.
The rep is credited when:
The athlete’s hips, knees, and arms are fully extended.
The bar is directly over, or slightly behind, the middle of the body.
The rep must be completed in one fluid motion from the bottom of the squat. A front squat followed by a jerk is not allowed.
HR Knee Push Ups
Elbows must be locked out with the feet no wider than shoulder width.
A straight body position must be maintained throughout the push-up.
Athletes will push up from their knees
The chest (nipple line or above) must touch the floor.
Then, the hands must be lifted completely off the ground.
Each rep is credited when the athlete returns to the lockout position where the elbows are locked out and the body is in a straight, plank position with knees on the ground.
Short Stature:
21-15-9
Thrusters 75/55
A full squat clean into the thruster is allowed but not required when the bar is taken from the floor.
The crease of the hips must clearly pass below the top of the knees in the bottom position.
The rep is credited when:
The athlete’s hips, knees, and arms are fully extended.
The bar is directly over, or slightly behind, the middle of the body.
The rep must be completed in one fluid motion from the bottom of the squat. A front squat followed by a jerk is not allowed.
Ring Dips
The Rep starts with the athlete on top of the rings with elbows extended
The athlete will then lower themself down until the shoulder is below the elbow
They will then press back up until they reach their starting position
The Rep is credited when the athlete is on top of the rings with elbows locked out
Their hips must lower with the rest of their bodies.  Any excessive cantelever forward to perform the movement will count as a no rep.
Atheletes feet may not touch the ground at any point of the movement.
Vision:
21-15-9
Thrusters 95/65
A full squat clean into the thruster is allowed but not required when the bar is taken from the floor.
The crease of the hips must clearly pass below the top of the knees in the bottom position.
The rep is credited when:
The athlete’s hips, knees, and arms are fully extended.
The bar is directly over, or slightly behind, the middle of the body.
The rep must be completed in one fluid motion from the bottom of the squat. A front squat followed by a jerk is not allowed.
Ring Dips
The Rep starts with the athlete on top of the rings with elbows extended
The athlete will then lower themself down until the shoulder is below the elbow
They will then press back up until they reach their starting position
The Rep is credited when the athlete is on top of the rings with elbows locked out
Their hips must lower with the rest of their bodies.  Any excessive cantelever forward to perform the movement will count as a no rep.
Atheletes feet may not touch the ground at any point of the movement.
Seated 2:
21-15-9
H.Clean & press 85/55
Athletes MAY NOT receive help in getting the barbell into their lap
Once in their lap, the athlete will the move the barbell from lap to shoulder without using their torso to aid in bringing the bar up
Any downward motion or stopping on the torso below the shoulder will be an immediate no rep
The Athlete will then press the barbell from the shoulder to Overhead until the bar is locked out over the center of the body with shoulders over hips
The barbell may not come in contact with the head at any time
Any bouncing of the barbell off the lap will be an immediate no rep. WheelWOD suggests all Seated utilize a LapMat to ensure skin safety
The barbell must go from lap to overhead in two motions.  Snatching the barbell will not be allowed
Ring Dips
The Rep starts with the athlete on top of the rings with elbows extended
The athlete will then lower themself down until the shoulder is below the elbow
They will then press back up until they reach their starting position
The Rep is credited when the athlete is on top of the rings with elbows locked out
Their hips must lower with the rest of their bodies.  Any excessive cantelever forward to perform the movement will count as a no rep.
Athletes feet may not touch the ground at any point of the movement.
Seated 1:
21-15-9
H.Clean & press 75/45
Athletes MAY NOT receive help in getting the barbell into their lap
Once in their lap, the athlete will the move the barbell from lap to shoulder without using their torso to aid in bringing the bar up
Any downward motion or stopping on the torso below the shoulder will be an immediate no rep
The Athlete will then press the barbell from the shoulder to Overhead until the bar is locked out over the center of the body with shoulders over hips
The barbell may not come in contact with the head at any time
Any bouncing of the barbell off the lap will be an immediate no rep. WheelWOD suggests all Seated utilize a LapMat to ensure skin safety
The barbell must go from lap to overhead in two motions.  Snatching the barbell will not be allowed
Ring Dips
The Rep starts with the athlete on top of the rings with elbows extended
The athlete will then lower themself down until the shoulder is below the elbow
They will then press back up until they reach their starting position
The Rep is credited when the athlete is on top of the rings with elbows locked out
Their hips must lower with the rest of their bodies.  Any excessive cantelever forward to perform the movement will count as a no rep.
Atheletes feet may not touch the ground at any point of the movement.
Seated 3:
21-15-9
H.Clean & press 35/15
Athletes MAY receive help in getting the barbell into their lap
Once in their lap, the athlete will the move the barbell from lap to shoulder without using their torso to aid in bringing the bar up
Any downward motion or stopping on the torso below the shoulder will be an immediate no rep
The Athlete will then press the barbell from the shoulder to Overhead until the bar is locked out over the center of the body with shoulders over hips
The barbell may not come in contact with the head at any time
Any bouncing of the barbell off the lap will be an immediate no rep. WheelWOD suggests all Seated utilize a LapMat to ensure skin safety
The barbell must go from lap to overhead in two motions.  Snatching the barbell will not be allowed
Chair Dips
The Rep starts with the athlete on top of the rings with elbows extended
The athlete will then lower themself down until the shoulder is below the elbow
They will then press back up until they reach their starting position
The Rep is credited when the athlete is on top of the rings with elbows locked out
Their hips must lower with the rest of their bodies.  Any excessive cantelever forward to perform the movement will count as a no rep.
Atheletes feet may not touch the ground at any point of the movement.
Standing Diagnosed:
21-15-9
Thrusters 95/65
A full squat clean into the thruster is allowed but not required when the bar is taken from the floor.
The crease of the hips must clearly pass below the top of the knees in the bottom position.
The rep is credited when:
The athlete’s hips, knees, and arms are fully extended.
The bar is directly over, or slightly behind, the middle of the body.
The rep must be completed in one fluid motion from the bottom of the squat. A front squat followed by a jerk is not allowed.
Ring Dips
The Rep starts with the athlete on top of the rings with elbows extended
The athlete will then lower themself down until the shoulder is below the elbow
They will then press back up until they reach their starting position
The Rep is credited when the athlete is on top of the rings with elbows locked out
Their hips must lower with the rest of their bodies.  Any excessive cantelever forward to perform the movement will count as a no rep.
Atheletes feet may not touch the ground at any point of the movement.