WOD and Rules

WOD / Rules

Rules

Teams of 3 (at least 1 female per team).  Teams will compete in either the Social or Competitive (rx’d) Division.  For the Competitive Division, the WOD must be done as prescribed and will be judged accordingly.  Athletes may compete on more than one team if they like (in different heats).


WOD

Teams of 3, everyone must run together at the beginning and the end.  Only one person working at a time on the other exercises, with the remaining 2 athletes take turns holding a 25# plate overhead (the plate must be overhead the entire time during the Box Jumps, Push Press, Air Squats, and Walking Lunges). 


For time:

• Run 400 meters (entire team)
• 150 Box Jumps (24" box for everyone)
• 75 Push Press (45#/25# dumbbells)
• 75 Air Squats
• 150 Steps Walking Lunge (with 45#/25# dumbbells)
• Run 400 meters (entire team)

Scoring

Results are based on the time it takes to complete the workout. The fastest team wins!

Transitions

Team cannot start the first exercise until everyone has completed the run, team cannot start the next exercise until all reps are done.  Final time is when the slowest athlete finishes their 400m run.

WOD Standards

• Box Jumps - Entire foot must be on the box, open hips at the top.  Step down is ok.

• Push Press - Dumbbells must touch shoulder and reach full extension (arms straight at the top).

• Air Squats - Crease of the hip below the knee (must be below parallel).  Full extension at the top.

• Walking Lunge - Back knee must touch the ground, hips must come to full extension at the top.

Scaling/Substitutions

Be sure to ask if anyone has injuries or should not be doing any of these exercises.  Trainers should use their judgment in scaling the weight, especially with new people or unfit individuals. 



Teams that scale cannot compete in the Competitive Division.

If you have limited equipment limitations (i.e. not enough dumbbells), please let the Competitive teams use them and you can sub lighter dumbbells for social teams, a barbell for the push press, or kettlebells for walking lunges if necessary).  You might want to separate your competitive teams in different heats.

Appropriate substitutions:


• 400m run = row 400m if necessary

• Box Jumps = step ups and/or shorter box 

• Push Press = lighter weight

• Air Squat = sit on a box or medball

• Walking Lunge = lighter weight/no weight



Judging

We recommend that Trainers or experienced CrossFitters judge the teams in the Competitive Division.  Social Division can judge themselves or have other teams judge.



Prizes

National Prizes to be awarded for the top teams in the Competitive (rx’d) Division, and the Affiliate that raises the most money.


• Competitive Division: Top 3 Teams receive Steve's Club Tshirts and a "Steve's Club Sampler" for each of their members - includes PaleoKits, PaleoKrunch and other Steve's Original products = $270 Value
• 
Top Affiliate Fundraiser: Steve's Club Tshirts and a Large order of 25 PaleoKits = $450 Value 

BTS hosts must send Competitive Division results to SCNP at the end of the competition to determine the nation-wide winners.

Local prizes are at the discretion of the BTS host.