Competition Corner

Cage Athletics - "Worm Fran"

Cage Athletics – “Worm Fran”
For Time – 10 Minute Cap
21 Worm Thrusters (150/133)
42 Pull-Ups (split however – one athlete working at a time)
15 Worm Thrusters
30 Pull-Ups
9 Worm Thrusters
18 Pull-Ups
Movement Standards:
Worm Thrusters: Move the worm from front rack, through a full squat, and to the opposite shoulder. Athletes must be in sync at the bottom of the squat and at the finish (shoulder-to-shoulder transition). No overhead lockout is required.
Pull-Ups (Rx): One athlete works at a time. Chin must clearly pass over the bar.
Scaled Pull-Ups: Use a band on the pull-up rig. Arms must fully extend at the bottom; chin must pass over the bar at the top.
Scaled Thrusters: Worm Squats — same synchro standard on the squat, but no shoulder-to-shoulder press.
Scoring & Divisions:
Score = Time to complete the workout (or total reps completed if capped at 10:00)
Rx: Worm thrusters + unassisted pull-ups
Scaled: Worm squats + banded pull-ups
Pull-up reps can be split however the team chooses
Placement Priority:
Rx > Scaled — regardless of time