Rising Stars '24

WOD 1 - FOR TIME

80 Wall Balls

60 KB Swings

40 Push Press

20 Front Squats

*Every break = 5 Toes 2 Bar

(Time cap: 12 Mins)

GRADES

Rookies: 16/12kg KB, 6/3kg Wall Ball, 30/20kg Barbell, Every Break = 5 Sit Ups

Minors: 16/12kg KB, 9/6kg Wall Ball, 35/25kg Barbell, Every Break = 5 Hanging Straight Leg Raises

Majors: 24/16KB, 9/6kg Wall Ball, 40/30kg Barbell, Every Break = 5 Toes 2 Bar

STANDARDS

Wall Balls

Squat below parallel, the ball must hit the line

KB Swings

Arms must remain straight throughout the entire movement, body must reach full extension with arms locked out overhead

Push Press

Bar goes from shoulders to lock out in one straight line, you may NOT jerk it. ANY re-bend of the knee will be considered a jerk.

Front Squats

Hip crease goes below knee crease and stand up to full extension. You cannot cross your arms to hold the bar.

Toes 2 Bar

Both feet must touch the bar at the same time. Legs must come behind you at the bottom of the rep

Hanging Straight Leg Raises

Both Feet must rise and finish above hip line. Legs must come behind you at the bottom of the rep

Sit Ups

Legs will be straight, touch the floor above your head and then touch your toes.

Break

Anytime you put the piece of equipment on the floor = a break.

Holding the equipment in any place other than the movement will be considered a break. E.g  Holding the wall ball on the wall. Putting the bar on your back. Resting the KB on your shoulder etc

You can put the bar down between the push press and front squats and not be penalised.

*All these WoDs are Standard ‘CrossFit’ movements, please don't overcomplicate it :-)

WOD 2 - FOR CALORIES

Max Calories on Assault Bike in 4mins

(Time cap: 4 Mins)

…………..2mins rest/transition to WOD 3

STANDARDS

Assault Bike

You will set the bike seat height/distance to your preferences. Total calories will be recorded on the 4mins (calories after the time will not be counted).

-You will have 2mins to transition from the bike to your barbell, you can start loading your barbell before the 4mins starts but you cannot pick the bar up at all until the 6min mark.

*All these WoDs are Standard ‘CrossFit’ movements, please don't overcomplicate it :-)

WOD 3 - FOR WEIGHT

Max Hang Clean

(Time cap: 4 Mins)

STANDARDS

Hang Cleans

The bar must be picked up from the floor and start at full extension, the bar can go down to anywhere ABOVE the knee. It can be a power, squat or split clean. The rep is completed when you are showing control and full extension at the top of the rep with feet together and elbows in front of the bar.

You will have 2.5kg and 1.25kg plates available.

You can go up and down in weight, as long as the rep is completed before the 4mins is finished.

FLOW

0:00 – 4:00mins - Calories on the bike (score is taken at 4mins exactly)

4:00-6:00mins – Rest/transition/load bar (do not lift it)

6:00-10:00mins – Max weight hang clean (lift must be completed before the 10mins)

**please note: WoD 2 will be used as the tie breaker if one is needed at the end of the day.

*All these WoDs are Standard ‘CrossFit’ movements, please don't overcomplicate it :-)

WOD 4 – FOR TIME

21-15-9

Thrusters

Burpee Box Get Overs

(Time Cap: 12min Cap)

GRADES

Rookies: 35/20kgs, Females = 60cm, Males = 100cm

Minors: 40/25kgs, All = 100cm

Majors: 45/30kgs, All = 100cm

STANDARDS

Thrusters

 In front rack position, squat to hip crease goes below knee crease, then stand up in one single movement until the bar is overhead in a fully locked out position. You may NOT jerk the bar.

Burpee Box Get Overs

The burpee is box facing and chest and thighs must touch the ground. Both feet OR Both knees must touch the top of the box.

*All these WoDs are Standard ‘CrossFit’ movements, please don't overcomplicate it :-)