• COMPEX BOX CHALLENGE QUALIFIERS

      WOD 1 FOR TIME

      - 27 DEADLIFT (120/80)

      - 21 CHEST TO BAR

      - 15 STRICT HAND STAND PUSH UP

      - 9 BAR MUSCLE UP

      The workout begins with the barbell on the floor and the athlete standing tall. After the call 3,2,1…go, the athlete may performance 27 deadlifts, 21 chest to bar, 15 strict hand stand push ups and 9 bar muscle ups.

      The athlete´s score will be the time at the end of the last bar muscle up.

      Every athlete will performance the workout and the team score will be sum of the scores of each athlete.

      The test will be carried out by three of the athletes of the team, with at least one of each sex being mandatory.

      STANDARD MOVEMENTS

      DEADLIFT

      This is a traditional deadlift with the hands out of the knees. Sumo deadlifts are not allowed.

      Starting with the barbell on the floor, the athlete lift the bar until the hips and knees are full extended, and the head and shoulders are behind the bar. The arms must be straight throughout.

      CHEST TO BAR

      This is a standard chest to bar pull up. The athlete must begin with, or pass through, a hang bellow the bar with the arms fully extended and the feet off the ground. Dead hang, kipping or butterfly pull ups are allowed, as long as all the requirements are met. The arms must be fully extended at the bottom, with the feet off the ground. Overhand, underhand or mixed grip are all permitted.

      At the top the chest must clearly come into contact with the bar bellow the collar bone.

      STRICT HAND STAND PUSH UP

      Each rep of the handstand push-ups begins on the top of the handstand with the arms fully locked out, the heels on the wall with the hips opened and the body in line with the arms. The hands must be placed within the clearly marked area. The marked area will be a 36 by 24 inch box, and the hands must be placed within the clearly marked area (fingers may be inside the box).

      At the bottom of each rep the athlete´s head must touch the mat. Head and hands should be at the same plane. At the top of each rep, the athlete must return to a fully locked out position. Kipping is not allowed. Hips and knees should stay fully extended during the movement.

      BAR MUSCLE UP

      In the bar muscle up, the athlete must begin with, or pass through, a hang bellow 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. The heels may not rise above the height of the bar during the kip.

      At the top the elbows must be fully locked out while the athlete supports their weight above the bar with the shoulders over or in front of the bar.

      Teams that do not complete the first WOD in time should count their repetitions in 7 minutes.


      WOD 2

      AMRAP 7´

      3/6/9/12/15…

      - THRUSTER (40/30)

      - DUMBBELL BURPEE FACING THE BAR (2x10kg)

      The workout begins with the barbell on the floor and the athlete standing tall. After the call 3,2,1…go the athlete has 7 minutes to complete as many repetitions as possible of thrusters and dumbbell burpees. The workout begins with 3 reps of each exercise and the athlete may increase 3 reps of each exercise on each round until the time ends.

      The athlete´s score will be the total number of repetitions completed before the 7 minutes AMRAP.

      Every athlete will performance the workout and the team´s score will be the sum of the scores of each athlete.

      The test will be carried out by three of the athletes of the team, with at least one of each sex being mandatory.

      STANDARD MOVEMENTS

      THRUSTERS

      This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. The hip crease must pass below the top of the knees in the bottom position. A full squat clean is allowed when the bar is taken from the floor. If the bar is dropped from overhead, it must be settled on the floor before the athlete picks it up for the next repetition.

      At the top the barbell must come to a full lockout overhead, with the hips, knees and arms fully extended, and the bar directly over the middle of the athlete´s body.

      DUMBELL BURPEES

      The first repetition will begin with the dumbbells on the floor. The burpee must be performance perpendicular to and facing the barbell. The athlete will jump the feet back so that he or she will be lying on the ground. The chest and thighs touch the ground at the bottom with the hands on the dumbbells. The athlete must pass over the bar holding the dumbbells.

      The barbell must be loaded with the standard height bumpers plates for the athlete to pass over.

      Once the athlete grabs the dumbbells for the first burpee (he or she) must keep the hands in contact with the dumbbells to performance all the repetitions of the round.

      The Burpees must be done unbroken.

      If the athlete drops the dumbbells before completing a round, (he or she) must start the round again.

      FOR RECORDING STANDARDS SEE REGULATIONS

      The organization will only accept the recording if the three videos can be viewed consecutively and through a single link

      The score to be recorded will be the total sum of repetitions of the three athletes.

      In order to upload your videos and results you must:

      - Login to your WodCast account (remember that you have your access codes in the confirmation email)

      - Go to "Athlete Profile"

      - Complete the form with the results.

      - Paste the link from the exercices video.

      IMPORTANT: to have the link to the video you must first upload it to You Tube / Vimeo / Google Drive and copy this link into the WODcast form.

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