Winter Solo 2023

Winter Solo ‘23 - Event/WOD 2 “Winter is Here”

For Time:

• 16 C2B Pull-Ups/Pull-Ups/Jumping Pull-Ups

• 18 Box Jump-Over (24"/20")

• 20 Toes-to-Bar/Hanging Leg Raise

• 22 Burpee Box Jump-Overs 

• 20 Toes-to-Bar/Hanging Leg Raise

• 18 Box Jump-Over 

• 16 Ring Muscle-Ups/Bar Muscle Ups/C2B/Pull Ups

Time Cap: 10 minutes

Tie-Break:

• Time after completing the last rep of the 22 Burpee Box Jump-Overs

Division Standards

Elite:

• Men: C2B Pull-Ups, Box Jump Overs (24 inches), Burpee Box Jump-Overs (24 inches), T2B, Ring Muscle Ups

• Women: C2B Pull-Ups, Box Jump Overs (20 inches), Burpee Box Jump-Overs (20 inches), T2B, Ring Muscle Ups

Rx’d:

• Men: C2B Pull-Ups, Box Jump Overs (24 inches), Burpee Box Jump-Overs (24 inches), T2B, Bar Muscle Ups

• Women: C2B Pull-Ups, Box Jump Overs (20 inches), Burpee Box Jump-Overs (20 inches), T2B, Bar Muscle Ups

Legends (Masters):

• Men: Pull-Ups, Box Jump Overs (24 inches), Burpee Box Jump-Overs (24 inches), T2B, C2B Pull-Ups

• Women: Pull-Ups, Box Jump Overs (20 inches), Burpee Box Jump-Overs (20 inches), T2B, C2B Pull-Ups

Scaled:

• Men: Jumping Pull-Ups, Box Step Overs (24 inches), Burpee Box Step-Overs (24 inches), Hanging Leg Raises, Chin-Over Bar Pull-Ups

• Women: Jumping Pull-Ups, Box Step Overs (20 inches), Burpee Box Step-Overs (20 inches), Hanging Leg Raises, Chin-Over Bar Pull-Ups

Movement Standards:

• Chest-to-Bar (C2B) Pull-Ups:

• Start Position: Arms fully extended at the bottom.

• Finish Position: The chest must make contact with the bar below the collarbone for each rep.

• Pull-Ups:

• Start Position: Arms fully extended at the bottom.

• Finish Position: Chin must pass above the horizontal plane of the bar.

• Jumping Pull-Ups:

• Setup: A bar should be set up so it is at least 6 inches above the top of the athlete's head when they are standing tall.

• Start Position: Athletes begin standing under the bar.

• Execution: Athletes will jump and simultaneously pull, bringing their chin over the bar.

• Finish Position: Chin must pass above the horizontal plane of the bar.

• Box Jump-Overs:
  

• Athletes can either jump onto the box and then over, or jump directly over the box.

• Both feet must leave the ground and land on the box simultaneously.

• Athletes may step down after jumping onto the box.

• Full extension (standing up completely) on top of the box is NOT required.

• Box Step-Overs:

• Start Position: Athletes begin standing in front of the box.

• Execution: Athletes will step onto the box and then step down on the other side. Both feet must touch the top of the box before descending.

• Finish Position: Athletes must be fully extended on the opposite side of the box.

• Toes-to-Bar:

• Start Position: At a full hang with arms extended and feet behind the vertical plane of the pull-up bar.

• Finish Position: Both toes must make contact with the bar at the same time.

• Hanging Leg Raises:

• Start Position: At a full hang with arms extended and feet behind the vertical plane of the pull-up bar.

• Finish Position: While keeping the legs straight, both heels must be raised higher than the hip crease.

• Burpee Box Jump-Overs:

• Start with a burpee: Chest must make contact with the ground. Stepping in and out of the burpee is allowed.

• Follow with a box jump-over: Athletes must jump onto the box with a two-foot take-off. They can either jump or step down to the other side.

• The movement can be performed facing the box or laterally.

• Burpee Box Step-Overs:

• Start with a burpee: Chest must make contact with the ground. Stepping in and out of the burpee is allowed.

• Follow with a box step-over: Athletes will step onto the box and then step down on the other side. Both feet must touch the top of the box before descending.

• Ring Muscle-Ups:

• Start Position: Athletes begin in a full hang from the rings with arms fully extended.

• Transition: Athletes must pass through a portion of a dip before reaching the final position.

• Finish Position: Athletes must reach full lockout at the top, with the shoulders over or in front of the rings.

• Bar Muscle-Ups:

• Start Position: At a full hang with arms extended.

• Finish Position: Athletes must reach full lockout at the top, with the shoulders over or in front of the bar.

• During the movement, the feet must remain below the lowest part of the bar.

Judging:

• Judges will be responsible for ensuring that each repetition meets the specified standards.

• No rep will be given for any repetition that does not meet the standards.

Scoring:

• The athlete's score will be the total time taken to complete the workout. If the athlete does not finish within the 10-minute cap, they will be scored based on the number of reps completed.

Winter Solo ‘23 - Event/WOD 3 “Light Em Up”

8-minute AMRAP (As Many Rounds and Reps As Possible)

• 40 Crossover Singles

• 20' Handstand Walks

• 20' Front Rack Walking Lunges

• 40 Double Unders

• 20' Handstand Walks

• 20' Front Rack Walking Lunges

Time Cap: 8 minutes

Tie-Break:

• Time after completing each round.

Division Standards

Elite:

Men: Crossover Singles, Double-Unders, 20’ Handstand Walks, 20’ Front Rack Walking Lunges (185 lb)

Women: Crossover Singles, Double-Unders, 20’ Handstand Walks, 20’ Front Rack Walking Lunges (135 lb)

Rx’d:

Men: Crossover Singles, Double-Unders, 20’ Handstand Walks, 20’ Front Rack Walking Lunges (155 lb)

Women: Crossover Singles, Double-Unders, 20’ Handstand Walks, 20’ Front Rack Walking Lunges (105 lb)

Masters:

Men: Crossover Singles, Double-Unders, 40’ Dumbbell Overhead Carries (50 lb in each hand), 20’ Front Rack Walking Lunges (135 lb)

Women: Crossover Singles, Double-Unders, 40’ Dumbbell Overhead Carries (35 lb in each hand), 20’ Front Rack Walking Lunges (95 lb)

Scaled:

Men: Single-Unders, 40’ Dumbbell Overhead Carries (35 lb in each hand), 20’ Front Rack Walking Lunges (95 lb)

Women: Single-Unders, 40’ Dumbbell Overhead Carries (25 lb in each hand), 20’ Front Rack Walking Lunges (65 lb)

Movement Standards:

Double-Unders:

• Starting Position:

• The athlete begins with the jump rope in hand, behind the feet.

• Feet should be approximately hip-width apart.

• Arms should be slightly forward and to the side, with elbows close to the body.

• Execution:

• The athlete initiates a jump, pushing off the ground with both feet simultaneously.

• As the athlete jumps, they must spin the rope quickly, so it passes under the feet twice before landing.

• The rope must spin forward for the rep to count.

• The athlete's hands should remain roughly hip-width apart and should not move excessively away from the body during the spin.

• Finishing Position:

• The athlete lands with both feet simultaneously after the rope has passed under the feet twice.

• The rope should finish behind the athlete, ready for the next rep.

• No Rep Conditions:

• If the rope does not pass under the athlete's feet twice before landing.

• If the athlete trips or stumbles on the rope.

• If the rope is spun backward.

• If only one foot contacts the ground during the jump.

Single-Unders:

• Starting Position:

• The athlete begins with the jump rope in hand, behind the feet.

• Feet should be approximately hip-width apart.

• Arms should be slightly forward and to the side, with elbows close to the body.

• Execution:

• The athlete initiates a jump, pushing off the ground with both feet simultaneously.

• As the athlete jumps, they must spin the rope so it passes under the feet once before landing.

• The rope must spin forward for the rep to count.

• The athlete's hands should remain roughly hip-width apart and should not move excessively away from the body during the spin.

• Finishing Position:

• The athlete lands with both feet simultaneously after the rope has passed under the feet once.

• The rope should finish behind the athlete, ready for the next rep.

• No Rep Conditions:

• If the rope does not pass under the athlete's feet once before landing.

• If the athlete trips or stumbles on the rope.

• If the rope is spun backward.

• If only one foot contacts the ground during the jump.

Cross-Over Single:

• Starting Position:

• The athlete begins with the jump rope in hand, behind the feet.

• Feet should be approximately hip-width apart.

• Arms should be slightly forward and to the side, with elbows close to the body.

• Execution:

• The athlete initiates a jump, pushing off the ground with both feet simultaneously.

• As the athlete jumps, they must cross their arms in front of their body, making the rope form an "X" shape.

• While the arms are crossed, the athlete spins the rope so it passes under the feet once before landing.

• The rope must spin forward for the rep to count.

• Finishing Position:

• The athlete lands with both feet simultaneously after the rope has passed under the feet once.

• The rope should finish behind the athlete, ready for the next rep.

• Arms should return to the uncrossed position.

• No Rep Conditions:

• If the rope does not pass under the athlete's feet once before landing.

• If the athlete does not cross their arms in front of their body.

• If the athlete trips or stumbles on the rope.

• If the rope is spun backward.

• If only one foot contacts the ground during the jump.

Handstand Walk:

• Starting Position:

• The athlete will kick up into a handstand with both hands (entire palm and fingers) behind the starting line of the first 5-foot segment.

• Execution:

• The athlete must walk on their hands and cross each 5-foot segment line with both hands (entire palm and fingers) entirely past the line before starting the next segment.

• Athletes may not "drag" their feet or any other part of their body on the ground. Only the hands may touch the ground.

• If an athlete comes down from their hands at any point before clearing a 5-foot segment, they must restart from the last line they successfully crossed.

• Finishing Position:

• To complete the 20-foot walk, both hands (entire palm and fingers) must cross the final line while the athlete remains in a handstand position.

• The athlete must control their descent, not just crash down, after crossing the final line.

• No Rep Conditions:

• If the athlete does not start with both hands behind the starting line.

• If any part of the athlete's hand is on or over the 5-foot segment line when kicking up into the handstand.

• If the athlete comes down from their hands before both hands cross a 5-foot segment line.

• If the athlete drags their feet or any other part of their body on the ground.

Dumbbell Overhead Carry:

• Starting Position:

• The athlete begins with the dumbbell on the ground.

• The athlete will clean the dumbbell to a shoulder position and then press, push press, push jerk, or split jerk the dumbbell to a locked-out overhead position.

• Both feet must be behind the starting line of the first 5-foot segment before beginning the walk.

• Execution:

• Holding the dumbbell in a locked-out position overhead with the arm fully extended, the athlete will walk forward.

• The athlete must cross each 5-foot segment line with both feet entirely past the line before starting the next segment.

• The dumbbell must remain locked out overhead throughout the walk. Any bending at the elbow or lowering of the dumbbell below the top of the head will result in a "no rep."

• If the athlete lowers the dumbbell or it touches any part of the body other than the hand before clearing a 5-foot segment, they must return to the last line they successfully crossed and re-establish the overhead position before continuing.

• Finishing Position:

• To complete the 20-foot walk, both feet must cross the final line while the dumbbell remains in a locked-out overhead position.

• The athlete must control the descent of the dumbbell, not just drop it, after crossing the final line.

• No Rep Conditions:

• If the athlete does not start with both feet behind the starting line.

• If the dumbbell is not locked out overhead or if it drops below the top of the head during the walk.

• If the athlete does not control the descent of the dumbbell after finishing the walk.

Front Rack Walking Lunges:

• Starting Position:

• The athlete begins with the barbell on the ground.

• The athlete will clean the barbell to the front rack position, where the bar rests on the shoulders with the elbows pointing forward and slightly up.

• Both feet must be behind the starting line of the first 5-foot segment before beginning the lunges.

• Execution:

• Holding the barbell in the front rack position, the athlete will step forward into a lunge.

• The trailing knee must make contact with the ground in each lunge.

• Athletes must stand up fully (hips and knees fully extended) between each lunge.

• The athlete must cross each 5-foot segment line with both feet entirely past the line to count as a rep.

• If the athlete drops the barbell or it touches any part of the body other than the shoulders and hands before clearing a 5-foot segment, they must return to the last line they successfully crossed and re-establish the front rack position before continuing.

• Finishing Position:

• To complete the 20-foot walk, both feet must cross the final line while the barbell remains in the front rack position.

• The athlete must control the descent of the barbell, not just drop it, after crossing the final line.

• No Rep Conditions:

• If the athlete does not start with both feet behind the starting line.

• If the trailing knee does not make contact with the ground during the lunge.

• If the athlete does not stand up fully between lunges.

• If the barbell is not maintained in the front rack position during the walk.

Judging:

• Judges will be responsible for ensuring that each repetition meets the specified standards.

• No rep will be given for any repetition that does not meet the standards.

Scoring:

• The athlete's score will be the total number of repetitions completed in the 8-minute window

Winter Solo ‘23 - Floater WOD “Battlefield”

Workout Structure:

• Buy-In:

• 250m Ski Erg

• 100' Sprint (50' down and 50' back)

• 2 Rounds of:

• 100' Farmer Carries

• 100' Reverse Sled Pull (50' down and 50' back)

• Buy-Out:

• 100' Sprint (50' down and 50' back)

• 250m Ski Erg

Tie-Break:

The Floater WOD time is the TieBreaker in case there is tie in overall points.

Time Cap: 5 Minutes

Test Standards by Division:

• Elite & Rx’d:

• Men: Farmer Carries with 70lb dumbbells, Reverse Sled Pull with 180 lbs added to the sled.

• Women: Farmer Carries with 53lb dumbbells, Reverse Sled Pull with 135 lbs added to the sled.

• Masters:

• Men: Farmer Carries with 70lb dumbbells, Reverse Sled Pull with 135 lbs added to the sled.

• Women: Farmer Carries with 53lb dumbbells, Reverse Sled Pull with 90lbs added to the sled.

• Scaled:

• Men: Farmer Carries with 53lb dumbbells, Reverse Sled Pull with 135 lbs added to the sled.

• Women: Farmer Carries with 35lb dumbbells, Reverse Sled Pull with 90lbs added to the sled.

Additional Movement Details:

• Ski Erg: Athletes must complete the full 250 meters. The monitor will be reset before each use.

• Sprint: A clear start and finish line should be marked. Athletes must return to the starting line for it to count.

• Farmer Carries: Athletes must carry the weights in both hands and walk or run a full 100’. If dropped, they resume from where the weights fell.

• Reverse Sled Pull: Athletes must pull the sled towards them while walking backwards. They must cross the 50' mark before returning. The specified weight should be added to the sled in addition to its own weight.

• Sprint, Farmer Carries, and Reverse Sled Pull:

• These movements are divided into 16.67’ segments (3 down and 3 back), totaling 100'.

• Cones will be placed at each 16.67' mark.

• Athletes will receive one rep for each cone they successfully pass.

• For the Reverse Sled Pull, the entire sled must pass the cone for the rep to count.

• If time expires while an athlete is between cones, only completed segments (where the athlete or sled has passed the cone) will count towards their score.

Judging:

• Judges will closely monitor and ensure that athletes complete each segment.

• Judges will confirm that the entire sled passes the cone in the Reverse Sled Pull before counting the rep.

• Judges will count and record reps for each segment completed within the time cap.

Scoring:

• The athlete's score will be the total number of reps (segments completed) within the 5-minute time cap.

• If the athlete completes the entire sequence within the time cap, their score will be the total time taken to complete the workout.