Rep Standards for the Invitational Open

Ground-to-Overhead

  • The bar begins on the ground and must be locked overhead with both feet and shoulders in line with the hips.  Elbows and knees must both be locked and the athlete must visibly show that the bar is under control.
  • The bar may travel from touching the ground to any way locked overhead (Clean & Jerk, Power Snatch, Squat Snatch).  Any way overhead will do.

 

Handstand Pushups (HSPU’s)

  • Athletes must use an ABmat in between two 25# plates to place there hands on.
  • A rep begins once the athletes head touches the ABmat, pressing their body overhead to a locked position.
  • Kipping HSPU’s are fine, as long as the athletes head touches the ground and elbows are locked overhead.

 

Toes-to-Bars

  • Athletes must hang from a pullup bar and swing their feet up so that their toes touch the bar.
  • A rep counts only when both feet touch the bar at the same time.  Reps will not be awarded for single toe touches, or having feet touch the bar at separate times.
  • Both hands must be gripping the bar for a rep to count.

 

Thrusters

  • Able to start in rack position for the beginning of WODS and athletes will be allowed to clean the thruster for any reps after this.
  • The bar must travel straight overhead in a fluid motion with the athletes elbows locking overhead.
  • The athlete will not be allowed to clean, pause, and then jerk the bar overhead. We are looking for a good old fashioned Thruster!

 

Burpee-Over-Bar

  • To perform the Burpee, the athlete must drop down ensuring that their chest touches the ground, followed by a quick jump up over the bar with their hands clapping directly overhead.
  • Athletes must open their hips for a Burpee rep to count.
  • To be clear, the athlete will need to jump over their bar for a rep to count.

Wall Balls

  • 20 lbs for men, 14lbs for women
  • Will only count when an athlete squats below parallel and the ball reaches the 10ft for men and 9ft for women markers, for men and women respectively.
  • An Athlete will only be able to rest with the ball in the squatting position and not while standing up (or with the ball against the wall).

 

*** Scoring – Your score is the total number of reps completed in 15mins.
Example: 6 Rounds + 3 Overheads + 5 Handstand Pushups = 116

 

If there are any questions regarding standards, please email us at info@compwod.com.

 

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