WOD 19.2


WOD 19.2 CMC

The WOD will be done individually by all competitors.

To begin, the jump rope will be placed on the ground and the athlete will not touch the handle until the start signal.

The 19.2 is an AMRAP of 5 minutes in which the Athlete must perform alternated unbroken double unders and Bar Muscle Ups in its Rx version (see options for different Divisions)

Here we define the progression to follow:

30 DU UNBROKEN / 3 Bar MU
30 DU UNBROKEN / 6 Bar MU
30 DU UNBROKEN / 9 Bar MU
30 DU UNBROKEN / 12 Bar MU
30 DU UNBROKEN / 15 Bar MU

 

Continuing the ascending ladder until finishing the 5 min time cap.

The Athlete's final score will be the total number of repetitions correctly executed within the 5 minutes of stipulated time.

In the case of teams, the team's total score will be:

The sum of the total repetitions correctly performed by the 4 team members divided among the 4 Team Athletes.

DIVISION

MALE  

FEMALE

ELITE / RX

DU UNBROKEN  / MU

DU UNBROKEN  / MU

SC

SU UNBROKEN  / C2B

SU UNBROKEN  / C2B

MASTER +35

DU UNBROKEN  / MU

DU UNBROKEN  / MU

MASTER +40

DU UNBROKEN  / MU

DU /C2B

MASTER +44

DU /C2B

DU /PU

MASTER +35 SC

50 SU /C2B

50 SU /PU

ADOLESCENTES

DU UNBROKEN  / MU

DU / C2B

MOVEMENT STANDARDS

BAR MUSCLE-UP

The athlete must begin with or pass through a hang below the bar, with the arms fully extended and the feet off the ground. Kipping the muscle-up is acceptable, but pull- overs, rolls to support and glide kips are not permitted. No portion of the foot may rise above the height of the bar during the kip.

The rep is credited when the arms are fully locked out while the athlete is in the support position above the bar with the shoulders over or in front of the bar. Athletes must pass through some portion of a dip-to-lockout over the bar. Only the hands and no other part of the arm may touch the pull-up bar to assist the athlete in completing the rep. Once on top, the hands must stay in contact with the bar, and athletes must maintain support with their arms. Removing the hands and resting while on top of the bar is not allowed.  Any kind of bar grip its allowed.

Classic no reps (these are just some examples, any attempt of repetition that violates the movement standard will not count):

  1. Glide Kips.
  2. NOT passing to some portion of a dip-to-lockout over the bar.
  3. Touching the bar with other part of the arm but the hands.
  4. Any portion of the foot rises above the height of the bar.

 

CHEST TO BAR PULL UP (C2B):

The athlete must begin with or pass through a hang below the bar, with the arms fully extended and the feet off the ground. Kipping, butterfly  or strict C2B its allowed.
The rep is credited when the chest (bellow collar bond) make clear contact with the bar. Any kind of bar grip its allowed.

Classic no reps (these are just some examples, any attempt of repetition that violates the movement standard will not count):

  1. Chest does not contact the bar
  2. Arms not fully extended on the hanging position.

 

PULL UPS (PU):

The athlete must begin with or pass through a hang below the bar, with the arms fully extended and the feet off the ground. Kipping, butterfly  or strict PU its allowed.
The rep is credited when the chin pass over the bar. Any kind of bar grip its allowed.

Classic no reps (these are just some examples, any attempt of repetition that violates the movement standard will not count):

  1. Chin does not pass the bar
  2. Arms not fully extended on the hanging position.

 

For any of the bar movements Athletes may wrap tape around the pull-up bar or wear hand protection (gymnastics- style grips, gloves, etc.), but they may not tape the bar and wear hand protection.

DOUBLE UNDER (DU)

This is the standard double-under in which the rope passes under the feet twice for each jump. Jump must be perform with both feet at the same time.  The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts.

Classic no reps (these are just some examples, any attempt of repetition that violates the movement standard will not count):

  1. Unsuccessful attempts.
  2. Rope spinning backwards.
  3. Not jumping with both feet at the same time.

 

SINGLE UNDER (SU)

This is the standard Single-under in which the rope passes under the feet for each jump. Jump must be perform with both feet at the same time. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts.

Classic no reps (these are just some examples, any attempt of repetition that violates the movement standard will not count):

  1. Unsuccessful attempts.
  2. Rope spinning backwards.
  3. Not jumping with both feet at the same time.

 

General requirements for the correct execution and video recording:

1. All elements and the athlete must remain on camera at all times during the WOD
2. To facilitate a correct revision of the WODs to our team of judges, all wods must be recorded with a kind of  WOD PROOF application.

3. To facilitate a correct revision of the WODs to our team of judges, all WODs will be recorded at a maximum distance of 6m.
4. To facilitate a correct revision of the WODs to our team of judges, the different movements of this WOD, should be recorded from the side, always looking at the Athlete in profile.
5. Videos will not be accepted in which more than one athlete appears on camera doing the WOD.

CRFC Recommendations for the WOD:

  1. It will always be better for you as an Athlete to have a friend or Coach judge the WOD, they see you from the outside, without fatigue and will help you not to perform NO REPs chained. Your result will always be better if you have someone to help you not only with the valid execution of the movement, but also with the technique. Better technique = More efficiency

 

NO REPs PENALTY

For the penalty of incorrectly executed repetitions, we will follow the OPEN regulations:

From 1 to 4 repetitions invaded will be adjusted in proportion in each case.
From 5 to 8 15% of the score is removed
9 or + No reps The WOD is invalidated