WODs, Standards & the rest of the scoop
WOD 1
In the Christmas Classic Partner Competition - Partners can divide up the work any way they'd like. Both partners must do at least 1 rep of each movement.
RX Division Standards:
Wall Walk - Women 55" from wall for hands, men 60" from wall, to begin and must walk to a 10" tape line. Begin with athlete on the ground, chest, feet and thighs touching ground. Rep is complete when hands come back to 55/60" tape line with feet still on wall. (Same standards as Open 22.1 wall walk standards)
Jumping pull ups:
The pull-up bar should be at least 12 inches (15 cm) above the top of the head when the athlete is standing tall.
At the start of each rep, the athlete’s arms must be fully extended.
Any style of pull-up or grip is permitted as long as the requirements are met.
The rep is credited when the athlete’s chin breaks the horizontal plane of the bar.
DB Box Step over: 2 DB's, (35/50 weight and 20/24" high box) DB cannot touch box as athlete steps over box. Both feet must be on top of the box at the same time. No hip extension needed. Both feet touch the ground on opposite of box for rep to count. Dumbbells are held in the hang position (cannot be at shoulder height or above.)
Toes to Bar: Both feet must touch bar at the same time between their hands. Feet must pass behind uprights of rig at bottom of each rep. Feet cannot make contact with the bar during the movement. You must begin with a hang.
Burpee Box Jump Over: Chest must touch ground with each burpee. Two foot take off on box jump, no hip extension needed at top. Both feet must touch top of box at the same time. You may step off the box on other side. You may jump completely over the box without contact.
Wod 1 has a 12:00 time cap.
Scaled division
Same wall walk standards as Open Wod 22.1, must move hands over the 55"/60" tape line and back with feet on the wall each time.
Jumping pull ups:
The pull-up bar should be at least 5 inches (15 cm) above the top of the head when the athlete is standing tall.
At the start of each rep, the athlete’s arms must be fully extended.
Any style of pull-up or grip is permitted as long as the requirements are met.
The rep is credited when the athlete’s chin breaks the horizontal plane of the bar.
DB Box Step Over: 20/35# DB's. 20/24" box. Same standards as RX for rules of the movement.
Knee Raises in lieu of Toes to Bar. Knees must be raised above hip crease at top and feet must fully extend and clear the uprights of the rig at the bottom of the movement. Feet cannot touch the floor, you must begin in a hang position.
Burpee Box Step Over: Athletes burpee with chest to ground, step up and over the box. Both feet must be at top of box at the same time.
WOD 2
Christmas Classic Partner Competition
RX & Scaled Division:
First Snatch is a power snatch, must lockout at the top of the snatch, then immediately into an overhead squat. Bar cannot be lowered from the lockout of the snatch to the overhead squat. OHS must be below parallel. Must lockout at top of overhead squat and then go immediately into a hang power snatch, again a full lockout is needed at the end of the rep. Squat Snatch is not permitted. All snatches must be one movement from ground to overhead. No clean or press is allowed.
Score is heaviest successful lift of each athlete added together. 5:00 tiime cap to find heavy for both athletes.
WOD 3
Christmas Classic partner competition in Peru.
Partners can divide up the bike or wall ball shots any way they'd like. One partner must remain behind line while other partner bikes, then slap hands before the next partner moves forward of the line and jumps on the bike. Wall ball rep counts when athletes squat below parallel and toss the ball to the target on the wall.
RX Division: 9'/10' targets, 14/20# wall ball.
Scaled Division: 9/10' target, 10/14# wall ball.
18 minute time cap.