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“CIS Finals 20.3”

2020 CrossFit Italian Showdown Finals WOD #3

140 4
  • For Time
  • 30 Power Snatches (50/35 kg)
  • 20/15 calorie Assault Bike
  • 20 Hang Split Snatch (50/35 kg)
  • 20/15 calorie Assault Bike
  • 10 Hang Squat Snatch (50/35 kg)
  • 20/15 calorie Assault Bike
  • 30 Toes-to-Rings
  • 20/15 calorie Assault Bike
  • 20 Chest-to-Rings
  • 20/15 calorie Assault Bike
  • 10 Muscle-Ups
  • Time Cap: 18 minutes

With a running clock, as fast as possible perform the prescribed work in the order written.

Score is the time on the clock when the Muscle-Ups are completed.

Movement Standards

Assault Bike: It’s mandatory to use an Assault Bike. Monitor must be reset to zero before starting. The display must be filmed and clearly show the count of calories at the start and at the finish of the prescribed work.

Power Snatch: The Barbell must start from the ground and finish in the top position without interruption, without going through the rack position, and without touching any part of the body except for the hands that support it. Squat is not allowed. In the top position, feet are in line, knees, hips, and arms are extended with the Barbell in control in the midline.

Hang Split Snatch: The Barbell must start from the hang position and finish in the top position without interruption, without passing through the rack position, and without touching any part of the body except the hands that support it. During the launch phase, the Barbell must not go below the knees. The Barbell must be received in a split stance (one foot forward and the other behind). In the top position, feet must return in line, knees, hips, and arms are extended with the barbell in control in the midline.

Hang Squat Snatch: The Barbell must start from the hang position and finish in the top position without interruption, without passing through the rack position, and without touching any part of the body except the hands that support it. During the launch phase, the Barbell must not go below the knees. Before standing up with the Barbell in overhead position, the athlete must go through the full squat position, with the iliac crest below the horizontal line of the knees. In the top position, feet are in line, knees, hips, and arms are extended with the Barbell in control in the midline.

Toes-to-Rings: The starting position is with the athlete hanging from the Rings with feet off the ground and arms extended. The repetition begins with the heels behind the vertical line of the Rings. In the final position, the athlete must clearly put both feet through the Rings. It is not necessary for the feet to enter the Rings at the same time, but there must be a moment when both feet are inside the Rings.

Chest-to-Rings: The starting position is with the athlete hanging from the Rings with feet off the ground and arms extended. In the final position, the athlete must clearly touch the chest below the collar bones with his/her hands. Repetitions can be performed in any style: strict, kipping or butterfly.

Muscle-Up: The starting position is with the athlete hanging from the Rings with feet off the ground and arms extended. In the final position, the athlete must be in control on top of the Rings with the arms extended and the shoulders above or slightly beyond the Rings. The athlete must pass through a portion of a dip. During the kipping phase, feet cannot break the horizontal plane of the Rings.

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Background: “CrossFit Italian Showdown Finals 20.3” (a.k.a: “CIS Finals 20.3”) was the 3rd of 3 total WODs for the 2020 CrossFit Italian Showdown competition.

Due to the global pandemic in 2020, instead of hosting a 3-day event, the community held an online competition for the finals.

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