Cross Town Throw Down
2015 Qualifier WOD #2a and #2b – “Push and Pull”
MEN & WOMEN, ALL AGES AND DIVISIONS:
1-rep-max deadlift then
1-rep-max strict press
10-minute time cap
You will have a total of 10 minutes to establish both a 1RM deadlift and 1RM strict press. You must begin with the deadlift and end with the strict press. Once you have moved on to the strict press, you cannot re-attempt the deadlift. You are allowed as many attempts as desired at either lift, as long as both lifts are completed within the 10-minute time cap.
You must begin with an empty barbell on the floor and load your own plates. The weight of each lift must be a whole number (for example, 246 is good; 246 ½ is not and must be rounded down). The weight of barbell clips cannot be included in the total weight. Once the deadlift is completed, you may reposition the barbell, either empty or with plates, onto a rack for the strict press. You must use the same barbell for both lifts.
You must use a judge to verify weights and ensure full range of movement (see Movement Standards below). Prior to each lift, communicate with your judge what weight you are about to attempt. Please fill out the attached scorecard and keep it for the duration of the competition in case of inquiry.
Adaptive athletes should contact Tony Kubitschek at email@example.com (208) 841-4757 for specific movement substitutions.
This workout will be scored as two events. You will submit your heaviest successful deadlift weight in pounds and heaviest successful strict press weight in pounds. Both lifts must be performed within the same 10-minute timeframe. If you re-do the workout, you must re-do both the deadlift AND the strict press.
How to Submit Your Score
Use a judge during the workout to ensure full range of movement, and have a CrossFit Level 1 certified trainer validate your scores. You must submit your score before 5:00 pm Mountain Time on Saturday, August 8, 2015. Late scores will not be accepted–no exceptions! If you miss the deadline, you will remain in the competition, but receive a “zero” score for the workout. Results of the online workouts will count as 25% of your final score as well as determine your heat(s) for the live event on August 22. We are using a new online system for collecting scores this year. Please see our website for information on how to submit your score.
- One barbell (women’s 15 kg bar counts as 35# and men’s 20 kg bar counts as 45#)
- Plates as desired (weight of each lift must equal a whole number or be rounded down)
Deadlift – Movement standards are the same as for the 2015 CrossFit Open. This is a traditional deadlift with the hands outside the knees; sumo deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. Each attempt must start with the barbell stationary on the floor.
Strict Press – Starting with the barbell in the front rack position, athlete must press the barbell overhead in line with the body, with arms completely locked out at the top. While performing the press, the athlete’s body below the waist (hips, legs, feet, and ankles) must remain completely immobile during the entire lift. Any movement of the lower body will constitute a no-rep. Examples of movement include bending the knees, jutting the hips forward, and coming up on the toes. Dipping of the elbows and/or shoulders is NOT allowed and will also constitute a no-rep. (Stay tuned into the Crosstown Throwdown website and/or Facebook page for more information on this standard of movement.)