OPT Big Dawg Competition 2013: Day 1
Day 1:
WOD1:
In 10 min find your 10-Rep TnG (“Touch-and-Go”) Squat Snatch from the floor
Total: 160#
Video: http://www.youtube.com/watch?v=jYytmWbf_j4&list=UUoGRWst0YHQbIa9_5wxSFiw
WOD2:
AMRAP Burpees in 40 sec/ rest 20 sec x 4
Total: 69 (19/18/16/16) 6'2"(188cm), 206#
WOD3:
7 rounds for time of:
10 Deadlifts @ 175lbs for men, 125lbs for women
15 Wall Balls @ 20lbs to 10ft for men, 14lbs to 10ft for women
Time: 6:48 - No transition time, had to break up and grind out the last 2 rounds of dead lifts. The DL caught up with me.
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Competition Rules:
Test 1: Snatch TnG Skill Test
In 10 min find your 10-Rep TnG (“Touch-and-Go”) Squat Snatch from the floor
There will be two scores for The Snatch TnG Skill Test. Each score in this test is worth 12.5% and combined together will contribute 25% of your overall score.
The 10rm snatch will be scored both on:
A. Total Load
B. Aesthetics of Movement
Total Load:
Each rep counts if the bar comes from the ground, is brought into a full-depth overhead squat, and the athlete is able to stand up with the bar at full extension. All 10 reps must be completed in “Touch & Go” Style without the hands coming off the bar and without the bar resting on the ground. The load used to complete the 10RM TnG Squat Snatch will be worth 12.5% of your total score.
Aesthetics of Movement:
The aesthetics are scored separately from the load. You must upload a video of your best 10RM TnG Squat Snatch (please don’t upload other attempts). Your video will be evaluated by OPT and scored based on the following:
- no early arm bend
- maintenance of low back
- no feet movement
- no pause anywhere (except for 1 sec at the top to show full extension & control)
- full depth squat
- no press out
Each category will be scored either as a 1 - perfectly performed, a 0.5 - not perfectly performed but also not egregious, or a 0- not meeting the standard. We understand that the scoring for this component is subjective, but it will not be open to debate. The individual scoring of each of the 6 categories will NOT be released, only the aggregate score of all 6 categories. Please do not email requesting change or a specific explanation, as you will not receive a score.
We want to state that this is NOT what OPT believes to be how you should weightlift. Fitness is not the sport of weightlifting and a 10RM TnG lift is dramatically different than maximally loaded singles. It is a standardized way for us to create a subjective scoring rubric so that we can penalize people with poor movement/technical ability while still taking into consideration the load used.
- After completion of the Snatch TnG Skill test, you must take a 10 Minute Rest before moving onto Test 2
Test 2: Burpee Repeatability Test
AMRAP Burpees in 40 sec/ rest 20 sec x 4
The total number of burpee reps completed will be converted into total work output based on your current weight & height. The score in this test is worth 25% of your overall score
* Standard for burpees are chest touches the ground and touch an 8” target above your max reach with 1 hand.
Again, the Burpee Repeatability Test will be scored on the sum of all 4 intervals as WORK OUTPUT, not total number of reps. Therefore it is entirely possible to lose to someone else who achieved a lower overall rep score than you.
After completion of the Burpee Repeatability Test, you must take a 15 Minute Rest before moving onto Test 3
Test 3: Deadlift/Wall Ball Test
7 rounds for time of:
10 Deadlifts @ 175lbs for men, 125lbs for women
15 Wall Balls @ 20lbs to 10ft for men, 14lbs to 10ft for women
The score in this test is worth 25% of your overall score
*Wall Ball Standards: Ball must hit the 10ft target. Hips below parallel on the squat
Deadlift Standards: Each rep must start on the ground, finish with shoulders behind the bar and hips completely open. No bouncing the bar off the ground.
After completion of Deadlift/Wall Ball Test, you have completed Day 1.
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