- Only 1 year experience, give or take
- NO coaches or personal trainers
- Never competed in an RX competition
- Never placed top 5 in any CF competition
- Cannot RX most WODs
- Coach MUST sign your waiver to certify your eligibility. The waiver can be found in your athlete package, which will be released 1 week bfore the comp.
*WODs will be released 1 week prior to the competition, December 1st 2013.You will need to download the athlete package, on December 1st, here>>> http://www.herculescrossfit.com/downloads
* NO refunds!!! You can contact info@WodRocket.com to see about a waitlist, which is the only way to get a refund.
*****Please go to the downloads page to download your athlete package>> http://www.herculescrossfit.com/downloads/
WOD #1 “Dumbbell Hell” *worth 25% of your score
75m Walking lunge, with 1 dumbbell 50/35lb
75m Dumbbell Run 50/35lb
20 Dumbbell Push Press Overs 50/35lbs
30 Paralette Facing Burpees 18/12inch
*12 minute cap
Standards: For Lunges, you can carry the dumbbell any style, knee must touch the ground. Run, dumbbell may be carried any style. Dumbbell push press over, start dumbbell in one hand, push press and switch hands in the overhead position, full lock out required. Burpees, chest must touch the ground and the paralette jump BOTH feet must jump over together.
WOD #2 “Snatch & Balls” *worth 25% of your score
5 minute AMRAP of:
5 Power Snatches 75/55lbs
10 Wall Balls 20/14lbs, 10/9ft target
Standards: Snatch, must start from the ground and return to the ground after every lift. Full lock out of knees, hips and elbows required. Wall balls, full squat and the ball must reach the required height and make contact with the wall.
WOD #3 “Mini Fight” *worth 25% of your score
1 minute at each station, for reps:
Single hang dumbbell squat clean 50/35lbs
Hand release push ups
Toes to bar
Box Jumps 24/20inch
Standards: D.b. Squat clean, must be full squat and the dumbbell must make contact with the shoulder. Hand release push ups, full lock out at the top of the push up and at the bottom the arms must extend out aka release. Deadlifts, must have full lock out at the top of the movement (shoulders behind the bar) and the bar must touch the ground. Toes to bar, BOTH feet must make contact with the bar at the top of the movement and feet must break the plane of the hips at the bottom of the movement. Box jumps, you must have full extension, in knees and hips, at the top of the box.