The London Box Battles Round 1 – Movement Standards

The London Box Battles Round 1 – Movement Standards

Event 1 is comprised of two sections that are scored separately.

Category A Category B Category C
Event 1.1 15 minutes to find 1RM Snatch

5 minutes rest

15 minutes to find MAX Snatch + Hang Snatch (above knee)

5 minutes rest

15 minutes to find 3RM Hang Snatch

5 minutes rest

Event 1.2 Buy In: Assault Bike 60cal/40cal

5 Rounds

30 Double Unders

25 Air Squats

15 Burpees

Cash Out: Row 1,000m/750m

Buy In: Assault Bike 60cal/40cal

5 Rounds

60 Single Unders

20 Air Squats

10 Burpees

Cash Out: Row 1,000m/ 750m

Buy In: Assault Bike 40cal/20cal

5 Rounds

40 Single Unders

15 Air Squats

10 Straight Arm Burpees

Cash Out: Row 750m/500m

Event 1.1

Each team will be allowed to have 2 bars set up – 1 Male & 1 Female. To start the workout athletes may load the bar with their opening weight and then change the weights in pairs.

At the count of 3…2…1…Go, athletes will start a running clock. The team then have 15 minutes to find the max lift in their given category:

Each team will be allowed to have 2 bars set up – 1 Male & 1 Female, one male and one female athlete can lift at the same time and all 4 athletes must find their max in the 15 min window. If a rep is not completed inside this time cap the rep will not count.

Movement Standards

Category A

1RM Snatch

Athletes will start with the bar on the ground and receive in an overhead position with no press out in either the power or full squat position. The rep only counts if the weight is stood up with full extension in the hip and knee with the bar overhead and under control.

Category B

Max load for 1 Snatch + 1 Hang Snatch (athletes can not drop the bar between lifts)

Athletes will start with the bar on the ground and receive in an overhead position with no press out in either the power or full squat position. They must stand the rep up with full extension in the hip and knee with the bar overhead and under control. From there athletes will bring the bar down into the hang position above the knee and perform a hang snatch receiving the bar without press out in either the power or full snatch position. The rep only counts if the weight is stood up with full extension in the hip and knee with the bar overhead under control.

Category C

3RM Hang Snatch (squat or power and athletes can not drop the bar between lifts)

Athletes will start with the bar on the ground, lift it up into the hang position anywhere above the knee. From there they will receive it in an overhead position with no press out in either the power or full squat position. They must stand the rep up with full extension in the hip and knee with the bar overhead and under control. From there athletes will bring the bar down into the hang position above the knee and perform their second rep and again for their third rep.

Score – Is combined weight from all team members max lifts

e.g

Category A –

Team name – “XXX”

Box – 3 Aces Crossfit

Male 1(name) – 80kg

Male 2 (name)- 90kg

Female 1(name) – 60kg

Female 2(name) – 55kg

Team score – 285kg

REST – Once the 15 minutes are over all athletes will rest for 5 minutes.

AT THIS POINT THE CLOCK WILL BE RESET TO 0:00

At the count of 3…2…1…Go, one athlete will move on to Event 1.2

Event 1.2

Each team member will need to complete ALL work.

Teams can decide the order in which athletes go through the workout. Once athlete 1 has completed the assault bike and 5 rounds of skipping, squats and burpees and has started the row, athlete 2 can start on the assault bike. This order will follow all the way through to the 4th athlete.

Movement Standards

All Categories 

Assault Bike – Athlete’s hands and feet must remain on the machine until the full calories are completed.

Category A

DU’s – The rope passes under the athlete x2 in one jump. The rope must pass forward for reps to count and only successful jumps are counted not attempts.

Air Squats – Athlete starts standing up and descends into the bottom of the squat. Hip crease will be below the top of the knee at the bottom the athlete will then stand with full extension in the knee and hip to complete the rep.

Burpees – Athlete will start in a standing position. They will then have to lower themselves to the ground by jumping or stepping down with thighs and chest making contact with the floor. They can then either step or jump into a standing position and perform a jump with full extension in the knee and hip with a clap behind the head.

Category B

Skipping – The rope will pass under the athlete once in one jump. The rope must pass forward for reps to count and only successful jumps are counted not attempts.

Air Squats – Athlete starts standing up and descends into the bottom of the squat. Hip crease will be below the top of the knee at the bottom the athlete will then stand with full extension in the knee and hip to complete the rep.

Burpees – Athlete will start in a standing position. They will then have to lower themselves to the ground by jumping or stepping down with thighs and chest making contact with the floor. They can then either step or jump into a standing position and perform a jump with full extension in the knee and hip with a clap behind the head.

Category C

Skipping – The rope will pass under the athlete once in one jump. The rope must pass forward for reps to count and only successful jumps are counted not attempts.

Air Squats – Athlete starts standing up and descends into the bottom of the squat. Hip crease will be below the top of the knee at the bottom the athlete will then stand with full extension in the knee and hip to complete the rep.

Straight Arm Burpees – Athlete will start in a standing position. They will then have to lower themselves to the ground by jumping or stepping down with arms locked out and feet together (top of push up position). They can then either step or jump into a standing position and perform a jump with full extension in the knee and hip with a clap behind the head.

All Categories

Rower – Athlete’s hands and feet must remain on the machine until the full meters are completed.

Score – The team score will be the time it takes to get all 4 athletes through the workout.

Your score will be the time on the clock when the final athlete completes their row.

e.g

Category A

Team name – “XXX”

Box – 3 Aces Crossfit

Time – 50:23

Judging – Each section will need to be judged by a member of the box that has read and understands the movement standards.

1.1 – 2 Judges. One for the female athletes and one for the male athletes. Check weight on the bar is correct and full reps are completed before bar is dropped. It is down to the judge to enter the scores of the athletes they are judging.

1.2 – One Judge for the team. Make sure correct calories are completed on the bike for all athletes. Count all rounds and reps for the 5 round mid section. Make sure row correct distance is complete.

Make sure athletes re-set Assault bike and rower before starting.