Event 7 - Finals Presented By CrossFit 405

WORKOUT

MASTERS top 4 | SCALED top 8 | RXD Top 8

RX 
For time (16 Min Cap)

PART 7A.1
Male Pair or Female Pair
75 Wall Ball Shots (30#/25#) 
50 Shoulder to OH (185#/135#)
25 Ring Muscle up

PART 7A.2
Other half of team (At the same time)
75 Wall Ball Shots (30#/25#) 
50 Strict HSPU (Women can kip HSPU) 
25 squat cleans (185#/135#) 

PART 7B
(First pair that completes Part A can start Part B)
Then as a 4-Person Team Complete:
100 cals AB
100 cals Ski ERG

SCORE = time to complete

MASTERS 
For time (16 Min Cap)

PART 7A.1
Male Pair or Female Pair
75 Wall Ball shots (20#/14#)
50 Shoulder to OH (135#/95#)
25 Ring Muscle ups

PART 7A.2
Other half of team (At the same time)
75 Wall Ball shots (20#/14#)
50 HSPU (kipping ok men/women)
25 squat cleans (155#/105#)

PART 7B
(First pair that completes Part A can start Part B)
Then as a 4-Person Team Complete:
100 cals Assault Bike
100 cals Ski ERG

SCORE = time to complete

SCALED
For time (16 Min Cap)

PART 7A.1
Male Pair or Female Pair
75 Wall Ball Shots (25#/20#)
50 Shoulder to OH (135#/95#)
25 Burpee CTB pull up

PART 7A.2
Other half of team (At the same time)
75 Wall Ball Shots (25#/20#)
50 Ring Push Ups
25 Squat Cleans(155#/105#)

PART 7B
(First pair that completes Part A can start Part B)
Then as a 4-Person Team Complete:
100 cals AB
100 cals Ski ERG

SCORE = time to complete

NOTES

Both men and both women will choose which part A they complete.  

Once they finish their part, athletes can proceed straight to part B and choose whichever  (AB or ski), they do not have to wait for the other pair to start.

Once the other pair finished, then can start in on cals as well. 

Teams can have one person on ski and one person on AB at same time.  Once all 4 team members have finished part one, they can chip away at cals however they choose (so if guys started on AB, they can switch to ski and vice versa)

If a team finishes 100 cals on the Ski ERG or AB first , all 4 can start working on the remaining cals/machine

Time stops once both teams have completed 100 cals of each

Movement Standards:

Wall Ball Shot: For the wall ball shot, the medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target. The ball must hit the flat surface of target at or above the specified target height. If the ball hits low or hits the edge of the target, the rep will not count. If the ball does not hit the target at all, that is also a no rep. If the ball is not caught between reps, it must come to a full stop on the ground before beginning the next rep. Catching the ball bouncing off the floor is not permitted.

Shoulder to OH: Each rep begins with the bar on the shoulders and finishes with the weight fully locked out overhead and over the middle of the body. A shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line and under hips.

Ring Muscle up: In the muscle-up, the athlete must pass from a hang below the rings/bar to support above. At the bottom, any grip is allowed and a full lock out at the bottom is required, however a turn out IS NOT REQUIRED for ring MU, but the feet must be off the ground (or box if needed/used). At the top, the elbows must fully lock out while supporting yourself above the rings/bar. A kipping or strict muscle-up is allowed. Swings or rolls to support are not permitted.

HSPU: Every repetition of the handstand push-up begins and ends at the top of a handstand with the arms fully locked out, the heels in contact with the wall, the hips open and the body in line with the arms. The palm of the hands must remain inside the pre-marked box on the ground throughout the entire rep. At the bottom, the athlete’s head makes contact with the ground. The feet do not need to remain in contact with the wall for the entire movement, but must touch at the end of each rep. RX men must perform strict HSPU, while kipping is allowed for RX women, and all Masters.

Squat Clean: The barbell begins on the ground. Touch and go is permitted. No bouncing or dropping and catching the barbell on the rebound. Once dropped, the barbell must settle on the ground before beginning the next repetition. The athlete must pass through a full squat with hips below the knees. Receiving the barbell in the bottom of the squat is required, a power clean + front squat WILL NOT be allowed. The rep is complete when the athlete’s hips and knees are fully extended, and the bar is resting on the shoulders in the front rack position with the elbows in front of the bar. 

Burpee CTB pull up: This movement will start with athlete in standing position. The burpee starts by dropping to the floor with chest, hips, and quads making contact with the floor. The athlete then proceeds to stand up and jump to pull up bar with both hands. Any style of pull-up is permitted, as long as all the requirements are met. At the top, the chest (any point below the clavicle) must clearly come into contact with the bar.




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