Competition Corner

3-3-3-4

Intermediate 3-3-3-4 Final
AMRAP 3-3-3-4
*Rest 1min btw
12 Shuttle Runs
10 Weighted Med Ball Sit-Ups 20/14
5/4 Wall Walks
*Max Thrusters 95/65
*Complete 50 Thrusters to finish
Flow: At the beginning of the wod, the athlete must start with their hand on the wall. At 3…2…1…GO, athletes will run up to and around the designated cone and complete 12 Shuttle Runs. After 12 Shuttle Runs, the athlete will go to their mat and complete 10 Weighted Med Ball Sit-Ups. After the 10 Weighted Med Ball Sit-Ups athletes will then perform their Wall Walks. Men will perform 5, women will perform 4. In the remaining three minutes, athletes will do max barbell thrusters until the end on the three minute amrap. Athletes will have a mandated 1min rest and repeat these movements until they reach 50 barbell thrusters. The score will be total time to complete 50 thrusters.
Standards:
Shuttle Runs: The athlete will start with their hand touching the wall. The athlete will then run to the designated cone and around the cone before they come back to touch the wall again. Down and back will count as …
Weighted Med Ball Sit Ups: Before the workout. The athlete will sit their back flat against the wall and their judge will make a line above the shoulders. To start the rep, the athlete must have their toes touching the wall and the med ball ABOVE the taped line on the wall. The athlete will then lay back and must touch the med ball above their head to the floor. The rep will be accredited once the med ball returns ABOVE the taped line.
Wall Walk: The intermediate athlete will have a taped line 55” from the wall. The athlete will start with their hands, chest, thighs, and feet touching the ground with the hands touching the tape. To start the rep, the athlete will lift their hands off of the ground like a hand release push up, return their hands, and both hands must be in front of the taped line and no part may touch the tape. Both of the hands will remain in front until both feet are up on the wall. The athlete will wall walk until both hands are on the other side of the taped line. The fingers MAY NOT be touching the tapped line. On the descent, the feet will remain on the wall until both hands return in front of the taped line. The rep is credited when the athlete returns to the starting position with their hands in front of the taped line and the chest, thighs, and feet are on the ground.
Thruster: Each set of the thrusters will begin with the barbell on the ground. The crease of the athlete’s hip must clearly pass below the top of the athlete’s knee in the bottom position. A full squat clean is allowed when the bar is taken from the floor. The rep is credited when the hips, knees, and arms are fully extended at the top and the barbell must be 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. If the barbell is dropped from overhead, it must style on the ground before the athlete picks it up for the next repetition.