The London Box Battles Round 2 – Movement Standards

The London Box Battles Round 2 – Movement Standards

Event 2 is comprised of two sections that are scored separately.

Category A Category B Category C
Event 2.1 15 minutes to find 1RM Strict Press

5 minutes rest

15 minutes to find 3RM Strict Press

5 minutes rest

15 minutes to find 5RM Strict Press

5 minutes rest

Event 2.2 Partner synchro, sub-team you go I go
for time:
9-15-21
Thrusters & Pull Ups
(M: 50kg, Chest-to-Bar F: 35kg, Pull ups)
21-15-9
Power Clean & Burpee-over-bar
(M: 50kg, F: 35kg)
Partner synchro, sub-team you go I go
for time:
9-15-21
Thrusters & Pull Ups
(M: 40kg, Pull up F: 25kg, Jumping pull ups)
21-15-9
Power Clean & Burpee-over-bar
(M: 40kg, F: 25kg)
Partner synchro, sub-team you go I go
for time:
9-15-21
Thrusters & Ring rows
(M: 30kg, F: 15kg)
21-15-9
Hang Power Clean & Burpee-over-bar
(M: 30kg, F: 15kg)

Event 2.1

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

Strict Press

This is a standard Shoulder Press with a hip-width stance and a full grip, slightly wider than shoulder width. The rep starts with the bar resting on the collar bone and ends with the arms in full extension over-head with the ears in line with the elbows. Torso and legs must remain static. Any assistance from the legs will result in a “no rep”.

Score – Is combined weight from all team members max lifts.

e.g:
Category A –
Team name – “XXX”
Box – 3 Aces Crossfit
Male 1- 70kg
Male 2 – 75kg
Female 1 – 57kg
Female 2 – 55kg
Team score – 257kg

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 2.2

Event 2.2

Teams will split in to two mixed sub-teams. Each sub-team will have two bars set up – 1 Male & 1 Female. Within each sub-team the Thrusters, Power Cleans and Burpees-over-bar will be synchro. Pull ups/ring rows will be completed at the same time but the reps do not have to be synchronised.

At the count of 3…2…1…Go, one athlete will move on to Event 2.2

Sub team A will start with 9 Thrusters and 9 Pull ups. When the final rep has been completed by both athletes sub-team B will follow. Once Sub team B has completed their Pull ups, sub-team A will start the round of 15  . . . and so on. Each sub-team’s last rep must be fully complete before the next sub-team start their next movement otherwise a “no rep” will be called. Once sub-team B has completed the round of 21 Thrusters and Pull ups, sub-team A will start the round of 21 Power cleans and Burpee-over-bar

Each team member will need to complete ALL work.

Movement Standards

Thruster
This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lock out overhead. The bar starts on the ground. No racks allowed. The hip crease must pass below the knees. A full squat clean into the thruster is allowed. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels. Partners must start each rep at the same time and both finish at full extension over head for the rep to count.

Chest-to-bar Pull up
This is a standard chest to bar pull-up. Dead-hang or kipping pull-ups are all allowed as long as all the requirements are met. The arms must be fully extended at the bottom with the feet off the ground. At the top, the chest must clearly come into contact with the bar. Partners must start their set of pull ups at the same time for the reps to count. Any rep completed before a sub-team member’s partner has started their set will not be counted. Both sub-team members must have finished all of their reps before the next sub-team may start their round.

Pull ups
This is a standard pull-up. Dead-hang or kipping pull-ups are all allowed as long as all the requirements are met. The arms must be fully extended at the bottom with the feet off the ground. At the top, the chin must break the horizontal plane of the bar. Partners must start their set of pull ups at the same time for the reps to count. Any rep completed before a sub-team member’s partner has started their set will not be counted. Both sub-team members must have finished all of their reps before the next sub-team may start their round.

Jumping Pull ups
The bar should be set up so that it is at least 6 inches above the top of the athlete’s head when standing tall. At the bottom, the arms must be fully extended. At the top, the chin must break the horizontal plane of the bar. Partners must start their set of pull ups at the same time for the reps to count. Any rep completed before a sub-team member’s partner has started their set will not be counted. Both sub-team members must have finished all of their reps before the next sub-team may start their round.

Ring rows
Rings set at 40 inches from bottom of rings to the floor and feet must be completely in front of the line, which is directly under the rings. At the bottom, the arms must be fully extended. At the top, the rings must touch the chest with elbows behind the shoulder in the top position. Partners must start their set of ring rows at the same time for the reps to count. Any rep completed before a sub-team member’s partner has started their set will not be counted. Both sub-team members must have finished all of their reps before the next sub-team may start their round.

Power Clean
This is a standard Power Clean from the ground to the shoulders. The barbell begins on the ground. The barbell must come up to the shoulders with the athlete receiving the bar above a parallel squat position. The athlete must stand up to full extension before the bar leaves the shoulders for the next rep. Partner’s barbells must leave the ground at the same time and be resting on the shoulders with hips and knees at full extension at the same time for the rep to count.

Hang Power Clean
This is a standard Hang Power Clean from the ground to the shoulders. The barbell must travel from hang (anywhere between the knees and the hips) to the shoulders with the athlete receiving the bar above a parallel squat position. The athlete must stand up to full extension before the bar leaves the shoulders for the next rep. Partners must start each rep at the same time and barbells be resting on the shoulders with hips and knees at full extension at the same time for the rep to count.

Burpee-over-bar
The athlete will jump the feet back so that he or she is lying on the ground with chest and thighs touching the ground at the bottom. Stepping back and/or stepping back in to the rep is only permitted for Category C athletes. The athlete must jump over the barbell with a two footed take-off and landing. The barbell must be loaded with standard-height bumper plates for the athlete to jump over except for Category C females who may be using a 15kg bar. The rep ends when the athlete lands on both feet on the opposite side of the barbell. Partner’s chests must be in contact with the floor at the same time for the rep to count

Score – The team score will be the time it takes to get both sub-teams through the workout.

Your score will be the time on the clock when sub-team B completes their 9 burpees-over-bar.

e.g
Category A
Team name – “XXX”
Box – 3 Aces Crossfit
Time – 22:23

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

2.1 – 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.

2.2 – One Judge for the team. Chesk weight on the bar is correct and make sure that all synchro rep requirements are met. Make sure both athletes from each sub-team have completed their reps before the next sub-team start their round.