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11/13/15

November 12th, 2015

HaitiWod 15.3 – Flexor Pyramid

The workout for HaitiWOD 15.3

Event 3 (12 a.m., November 9th to 6 pm, November 15th)

Event 3 is an 10:00 min workout where the athlete will attempt to complete as many repetitions as possible. Please note the workout has different weight requirements throughout the workout so it will be necessary for the athlete to change the weights by themselves. The movements and descriptions are below.

Athlete (18-39)

10 Deadlifts (225/145)

10 Toes-to-bar

20 Deadlifts (205/135)

20 Toes-to-bar

30 Deadlifts (185/125)

30 Toes-to-bar

20 Deadlifts (205/135)

20 Toes-to-bar

10 Deadlifts (225/145)

10 Toes-to-bar

 

Open Division (18-39) and (16-17) (40-49)

10 Deadlifts (225/145)

10 Toes-to-bar (scale: knee-above-hips)

20 Deadlifts (205/135)

20 Toes-to-bar

30 Deadlifts (185/125)

30 Toes-to-bar

20 Deadlifts (205/135)

20 Toes-to-bar

10 Deadlifts (225/145)

10 Toes-to-bar

50-59

10 Deadlifts (205/135)

10 knee-above-hips

20 Deadlifts (185/125)

20 knee-above-hips

30 Deadlifts (165/115)

30 knee-above-hips

20 Deadlifts (185/125)

20 knee-above-hips

10 Deadlifts (205/135)

10 knee-above-hips

60+ and 14-15

10 Deadlifts (165/115)

10 knee-above-hips

20 Deadlifts (145/105)

20 knee-above-hips

30 Deadlifts (125/75)

30 knee-above-hips

20 Deadlifts (145/105)

20 knee-above-hips

10 Deadlifts (165/115)

10 knee-above-hips

Standards

Dead Lifts

  • Movement begins with the weights resting on the ground. The athlete must grip the bar with the hands outside the legs. The athlete must pick up the bar to the standing position so that the hip and knee are fully open and the shoulders are behind the hands. The chest must be up and the shoulders back.

 

Toes to Bar

  • In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must be in contact with the bar at the same time, inside the hands. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the vertical plane of the bar and behind the body.

 

Knee-above-hips

 

In this movement, the athlete must go from a full hang to having the knees pass above the hips. The athlete will indicate to the judge where their navel is while the judge stands to the side. The judge will imagine a line, parallel to the floor, projecting from the navel of the athlete. Both knees must extend above this line at the same time. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the vertical plane of the bar and behind the body.

SCORING:

There is a 10 minute time cap on this event. If the athlete does not complete the workout in the allotted time, the athlete will add one second to the time limit for each rep that they didn’t complete. For example, if time elapsed and the athlete still had 50 reps left then their submitted score would be 10:50.

rest 10 min

2000 m row for time

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