Zone Games WODs and Info

Welcome Athletes and Spectators to the first ever Zone Games!

All the info for the event can be found below.  Let me know if I have missed you in any heats.  We will do our best to stay true to the schedule as laid out, there are some people who have conflicts so they have been moved appropriately.

Post in the comments with any questions or concerns… really excited for this gang, let’s get it on!!

Turts

Zone Games Schedule of Events

WODS – See below for all movement standards

Event 1:  Strength / Anaerobic power – “Zero to Hero in 60s” – Amrap clean and jerk

• Floor to overhead in two movements, see standards

Event 2:  Anaerobic Capacity – “6 Degrees of Hyperventilation” – 6 min AMRAP of:

• Adv men – 6 barhop burpees, 6 ctb pull-ups, 6 sdhp (95)
• Adv women – 6 barhop burpees, 6 pull-ups, 6 sdhp (65)
• Open men -6 barhop burpees, 6 pullups, 6 sdhp (75)
• Open women – 6 barhop burpees, 4 pullups, 6 sdhp (55)

Event 3:  Aerobic Power + muscular endurance – “Victory Lap”

• 15 minute time cap for the “in gym” activities

• Adv men – 1000m row, 40 squats @ 95lb, 30 kte, 10 mu’s, 30 thrusters @95lb, 800m run (2×400)
• Adv women – 800m row, 40 squats @ 65lb, 30 kte, 10 hspu to 15lb plate, 30 thrusters @65, 800m run (2×400)
• Open men – 1000m row, 40 squats @ 65lb, 30 double crunch, 20 pushups,  20 thrusters @65, 800m run (2×400)
• Open women – 800m row, 40 squats @ 45lb, 30 double crunch, 10 pushups, 20 thrusters @45, 800m run (2×400)

Movement Standards:

Event 1 – “Zero to Hero in 60 Seconds” aka 60 second AMRAP of Floor to Overhead

• Hands may be on the bar to start
• Bar must pass through a rack position on or near the shoulders on every rep (i.e. 2 movements)
• Lifter is not required to stand up completely after the “clean” portion of the lift
• Bar must be locked out and under control at top of movement – lifter’s feet must be parallel and no wider than shoulders
• Bar may be dropped from the top of the movement
• In the event of a tie, a 20 second extra time period will be added to separate the athletes.  If there is still at tie, the athlete with the lower bodyweight wins.

Event 2 – “6 Degrees of Hyperventilation”

• Total reps count – each round has 18 repetitions
• Barhop burpees – begin standing, drop down until chest and thighs are in contact with the ground.  Jump sideways over bar with both feet simultaneously leaving the ground to start the jump – this completes the “jump” portion of the burpee.  It is not required to stand up fully or clap hands overhead to complete the burpee.  The last burpee rep finishes with a hop over the bar.  The bar must stay within the defined burpee/sdhp zone – athletes are required to place their bars within this zone in order to perform any burpees/sdhps.
• Pullups – chest to bar – bar must contact the front of the body between clavicles and bellybutton.  Regular – Chin must reach clearly over the height of the pullup bar on each rep.
• Sumo Deadlift High Pull – at the bottom of every repetition, both plates must contact the ground (they may or may not do so simultaneously).  Foot position must be wider than shoulders – hands may not be placed outside legs.  Bar must be raised to clearly above the top of the sternum.
• In the event of two or more athletes having the same number of repetitions, a 2 minute “extra time” period will be added to separate them.  If they are still tied, the athlete with the higher bodyweight wins.

Event 3 – “Victory Lap”

• This workout has a 15 minute time limit to complete the “in gym” portion.
• Row – the athlete may set the damper to any setting.  They may not release the handle before the meter counts reaches “0”.
• Squats – these are back squats – the bar will be placed behind the head.  Full extension of the hips and knees must occur at the top of the movement and the crease of the hip must be below the height of the top of the kneecap at the bottom of the movement.
• Knees to elbows – any grip may be used, kipping is allowed.  The feet must past behind the vertical plane of the bar on each rep.  The elbows may be bent throughout the movement.  Both of the knees or quads must contact the elbow or the forearm for the rep to be successful.  Athletes must not push off the ground with their feet in order to start the movement.
• Double crunch – both the feet and hands must touch the ground on every repetition.  The hands must touch behind the head and the legs must be fully extended when the feet touch the ground.  At the top of the movement, only the athlete’s rear is allowed to be in contact with the ground and they must touch the sides of both feet for the rep to count.
• Muscle – ups – the athlete must start suspended off the ground with the shoulder clearly below the height of the elbow for each repetition.  Full lockout must be achieved at the top of the movement – the arms must be straight and the body close to vertical.
• Handstand pushups – the hands must be placed so that the thumbs are in contact with the sides of the weight plate.  The athlete must touch the top of their head to the plate at the bottom and achieve full extension of the arms with feet on the wall at the top of the movement.  Kipping is allowed.
• Pushups – the movement must start with straight arms with the hands close to shoulder width apart.  The chest must touch the ground on every repetition with the body held straight (i.e. no piking up at the hips)
• Thrusters – as with the squat, the crease of the hip must pass below the height of the top of the kneecap in the bottom of the movement.  The bar must reach full extension overhead under control so that the ear is visible in front of the arm and the feet are parallel and no wider than the shoulders.  The bar may be dropped from the top.
• The run will be 2 laps of the 400m course.  Athletes will leave the gym, travel up to the corner of Fisgard and Douglas, touch a cone at the front of the gym, and then repeat the course.  Time stops when the athlete crosses the threshold of the gym.

Scoring

• Each athlete will be given a personal scorecard at the beginning of the day.  They will be responsible for keeping this card throughout the competition.
• At the end of each event, judges will take the scorecard to the head judge, who will enter scores into a spreadsheet.  The scorecard will then be given back to the athlete.
• Events will be scored by placing – 1^st place in WOD = 1 point, 2^nd place in WOD = 2 points.  The athlete with the lowest overall score wins.
• Judges will be the official timekeepers for each athlete in WOD 3 although the main clock will be running.  In the event that the 15 minute time cap elapses, any athlete who did not complete the workout will be scored by how much they completed before the time ended.
• Scaling is allowed in the Open category – anyone who scales will be scored below athletes who didn’t scale, but be sure to pick something that you will be able to accomplish the WOD with!
• In the event of a tie for overall points, the athlete with the highest placing in any one WOD will advance.

 Gang, nothing left now but to get psyched and bring your best game on Sunday!

Turts

Today’s Workout:

Buy-in:  Coach – led dynamic movement warm-up

WOD:  “Nicole’s Soft Pink Bunny Slippers”

This is a flip on a classic Crossfit wod (20 min amrap of 400m run and max pullups) and similar to one we’ve done before (Confused Nicole).  Just thought we should continue with this week’s tradition of “softer” WOD names 😉

Elite: 20 minute amrap for total reps of:

• 400m run
• 15 pullups (girls) 15 chest to bar pullups guys
• every second round, perform 15 wallballs (14/20)

Zone 3 – Scale pullups to 10 each round for guys and girls, wallballs still 15 reps (10/14)

Zone 2 – Scale to assisted pullups

Zone 1 – Scale pullups and time of WOD as needed

Cash-out:  Foam roll, complain about Zone Games WODs 🙂