RxIt Winter Series 2014 - WOW 1









RxIt Nations Series 2014 - Workout Of The Week 1


WOW 1 consists of 4 scoring opportunities: WOW 1.1 is a 6min AMRAP with WOW 1.2 being the total time taken to complete the first 2 rounds. This is followed by a 1min transition into WOW 1.3 which is a 2min AMRAP. This is again followed by a 1min transition into WOW 1.4 which is a 2min AMRAP. WOW 1.1, 1.2 and 1.3 each have 4 different levels and WOW 1.4 only 2. Download the scorecard.

All score submissions are done online. NO EMAIL SCORE SUBMISSIONS WILL BE ACCEPTED. All scores should be submitted by Monday 10 November at 10pm Sydney / 1pm Johannesburg / 12pm Paris / 11am London.


WOW 1.1 - 6min AMRAP


The competitor will have 6 minutes to complete as many ROUNDS as possible. This will be the score for WOW 1.1. The mimimum score on this workout is 2 completed ROUNDS. If a full 2 rounds cannot be completed, it is recommended that the competitor scale to the next level and restart the workout. There is no minimum for level 3.

Prescribed levels the workout can be completed on:
  • Rx: 10m Handstand Walk, 10 Power Cleans (60 / 40 kg)
  • L1: 40 Wall Walkers (alternating), 10 Power Cleans (50 / 30 kg)
  • L2: 20 Wall Walkers (alternating), 10 Power Cleans (40 / 25 kg)
  • L3: 4 Wall Climbers, 10 Power Cleans (30 / 20 kg)
SCORE: COMPLETED ROUNDS


WOW 1.2 - TIME AFTER COMPLETING ROUND 2


This will be the score for WOW 1.2.

SCORE: TIME AFTER COMPLETING ROUND 2


1min Transition

WOW 1.3 - 2min AMRAP


The competitor will have 2 minutes to complete as many REPS as possible. This will be the score for WOW 1.3. The mimimum score on this workout is 10 REPS. There is no minimum for level 3.

Prescribed levels the workout can be completed on:
  • Rx: Alternating Kettlebell Full/Squat Snatch (24 / 16 kg)
  • L1: Alternating Kettlebell Power Snatch (24 / 16 kg)
  • L2: Alternating Kettlebell Power Snatch (16 / 12 kg)
  • L3: Alternating Kettlebell Power Snatch (12 / 8 kg)
SCORE: COMPLETED REPS


1min Transition

WOW 1.4 - 2min AMRAP


The competitor will have 2 minutes to complete as many REPS as possible. This will be the score for WOW 1.4. The mimimum score on this workout is 20 REPS. There is no minimum for level 1.

Prescribed levels the workout can be completed on:
  • Rx: Double unders
  • L1: Single unders
SCORE: COMPLETED REPS


Workout at CrossFit Pretoria


WOW 1 will be launched at CrossFit Pretoria on 5 November. Live streaming by BrandBoom.




Movement Standards


Handstand Walks
Good Rep
- Hands start behind the line
- Hands over the 10m line
Bad Rep
- Hands not starting behind the line
- Hands not over the 10m line



Wall Walker
Good Rep
- Hands behind the line
- Left hand, left shoulder; right hand, right shoulder
- Hands on the floor, toes on the wall
- Toes on the distance marker from the wall 100cm
Bad Rep
- Hands over the line
- Left hand, right shoulder; right hand, left shoulder
- Hands not on the floor, toes not on the wall



Wall Climber
Good Rep
- Chest and thighs on the floor
- Hands on the floor, feet on the wall
- Hands behind the line
- Distance marker from the wall 100cm
Bad Rep
- Chest and thighs not on the floor
- Hands not on the floor, feet not on the wall
- Hands not behind the line



Power Cleans
Good Rep
- Start on the floor
- Knees and hips locked out
- Feet together
- Elbows in front of the bar
Bad Reps
- Not starting on the floor
- No extension of the knees or hips
- Feet split
- Elbows not in front of the bar



Alternating Kettlebell Squat / Full Snatch
Good Rep
- Start on the floor
- Hip crease below the knee
- Kettlebell overhead with full extension shoulders, hips and knees
- Alternate hands
Bad Rep
- Not starting on the floor
- No hip crease below the knee
- No full extension
- Not alternating hands



Alternating Kettlebell Power Snatch
Good Rep
- Start on the floor
- Kettlebell overhead with full extension shoulders, hips and knees
- Alternate hands
Bad Rep
- Not starting on the floor
- No full extension
- Not alternating hands



Double Unders
- Rope passing below the feet twice for every jump



Single Unders
- Rope passing below the feet once for every jump


Video Submission


Top 10 competitors will be REQUIRED to submit a link to a video of the complete workout.

Video standards:
- At the start, clearly state your name, box and the workout you are about to complete.
- Clearly display the equipment, both weights and/or heights.
- Equipment should be visible at all times during the video.
- All videos to be recorded in landscape.
- Recording to be from a static postition.
- Videos to be uploaded to YouTube.