WOD 1

QUALIFIERS 2019

WORKOUT DESCRIPTIONfor all categories

WOD 1 WORKOUT DESCRIPTION12 MIN AS MANY REPS AS POSSIBLE

9 TOES TO BAR12 BOX JUMP OVERS30 DOUBLE UNDERS

ELITE6 TOES TO BAR12 BOX JUMP OVERS20 DOUBLE UNDERS

ADVANCED9 KNEE RAISES12 BOX STEP OVERS30 SINGLE UNDERS

SCALED

At the call of 3,2,1 go, the athlete may start the work out with toes to bars for Elite and advanced athletes, and knee raises above the waist for scaled athletes. Teenagers may choose which technique to use, with toes to bars athletes ranked the highest. Please note both feet must touch the bar and on the decent both feet must pass behind the upright. Once 9 toes to bars are competed the athlete moves to the box for 12 box jump overs or step overs for scaled athletes. There is no requirement to stand tall on top of the box. Man use a 24 inch box and woman and teens use a 20 inch box. When the box jump overs are completed the athlete moves to the jump rope to perform 30 double unders. For elite 30 double unders, for advanced 20 double unders and 30 single unders for scaled athletes.

SCOREThe athletes score is the number of repetitions in the 12 minute window. Note the time for each completed set of toes to bar, box overs and double unders as this will be used as a tiebreaker.

VIDEO UPLOADMake sure to record your workout on video. Some tips: If you’re using a phone, set it to airplane mode to avoid unwanted interruptions during filming and Ensure your filming device has enough battery life and memory to film the entire WOD. We advice you to use VIMEO as your video upload platform, but you are free to use Youtube as well. Make sure so that your video is set to allow for public viewing and in case of using Youtube, be sure you are allowed to submit videos longer then 15 minutes.

SCORE UPLOAD & VALIDATIONSScore uploads need to be finalized before May 12th 23:59H in the WODCAST system. From your profile you can appoint a judge to become your validator.. He/she needs to validate your score and has untill May 13th 23:59H to do so. We recommend this to be for instance the coach from your own Box.

Teens & Juniors may choose which workout to do, with Elite rank the highest

MOVEMENT STANDARDS

TOES TO BAR BOX JUMP AND OVER

DOUBLE UNDERS

Every rep begins with both feet on the floor. A two-foot takeoff and landing is always required and only the athlete’s feet may touch the box. There is no requirement to stand tall on top of the box. BOX STEP-UPS For athletes in the scaled division, box step-ups are allowed.

SUPPORTIn case you have any questions on the workouts, this guideline or the event in general, we welcome you to send us an email at info@arenathrowdown.com

In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must be in contact with the bar at the same time, inside the hands.

The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body.`

KNEE RAISESFor the Scaled division, the arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body.

At the top of the repetition the athlete must raise their knees above the height of their hips.

This is the standard double-under in which the rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts. For the scaled division, this is the standard single-under in which the rope passes completely under the feet once for each jump. The rope most spin forward for the rep to count. Only successful jumps are counted, not attempts

SCORE CARDSScorecards are available on the last pages of this document which is as well available for download on the Arena Throwdown website; www.arenathrowdown.com Additionally you can find the score cards in your WODCAST Profile