Competition Corner

4 TO THE FLOOR

4 Rounds for Time
10-minute time cap
20 Knees-Above-Hips from rings
30 Wall Balls
15 Synchro Plate Hop Burpees
One athlete will begin the knees-above-hips, switching with partner as desired. After all 20 reps are done, one athlete will start the wall balls while the other athlete rests. Athletes may switch out whenever they want with one athlete working and the other athlete resting until all of the knees-above-hips and wall balls are completed. Team will then move to the synchro burpees to plate. Both athletes must have their chest to the floor at the same time and be on top of the plate at the same time for the rep to count. A hop onto the plate is required, however this does not need to be one movement from the bottom of the burpee. Then they will begin the next round.
Score is time completed. If all work is not completed by the 10:00 time cap, add :01 for every rep not completed.
WOD 3 STANDARDS
Knees-Above-Hips
- The first rep must begin with one athlete in a full hang from the rings with the feet not touching anything, the hips fully open, and the heels behind the vertical plane of the bar. From there and for each successive rep, both knees must rise above the hip crease. The hips must be fully open at the bottom with the heels behind the vertical plane of the rings and no part of the feet touching the ground or any object. An overhand, underhand, or mixed-grip are permitted.
Wall Balls
- Ball starts on the ground. Athlete picks it up to upright, full hip extension position with ball in front-rack position. Athlete squats to hip crease below knee keeping ball in front-rack position, after rising back toward the top the Athlete tosses ball to target. Athlete catches ball and must have ball in front-rack position while lowering hip crease to below knee for every rep. If the ball hits the ground the Athlete must reposition to upright, hips extended, front-rack position before squatting for next rep. The ball must be on the ground at a complete stop for athletes to switch. Allowing the ball to drop from the target to the ground will result in a no rep. An air ball, where the ball gets high enough but does not make contact with the ground, is a no rep.
Plate Hop Burpees
- Movement begins with bumper plates flat on the floor in front of each athlete with both athletes standing upright. The burpee is standard, requiring the athletes to touch the chest to the floor, push up, draw feet back together. At the top the athletes must jump enough so some part of both feet, of both partners at the same time, are on top of the plate (the top edge of the plate is fine). Athletes do not have to stand fully upright, however care needs to be taken that both athletes are on top of the plate
at the same time
. A successful rep will have athletes synchro'd in 2 positions - at the bottom with chest to the floor and again at the top on the plate.
Wall Ball Variations:
M - 14# to 10' Target
F - 10# to 9' Target
Plate Hop Burpee Variations:
M - hop onto a 45# plate
F - hop onto a 25# plate