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“Kratos”

Mid-Atlantic CrossFit Challenge 2021, WOD #6

623 6
  • 10 Rounds for Time
  • 1 Legless Rope Climb
  • 4 Strict Handstand Push-Ups
  • 6 Alternating Dumbbell Snatches (100/70 lb)
  • Time Cap: 15 minutes

At the call of “3, 2, 1 … Go the athlete will move to the Rope and begin accumulating reps. When the athlete has accumulated 1 Legless Rope Climb the athlete will move to the Handstand Push-Ups station and begin accumulating reps. When the athlete has accumulated 4 Strict Handstand Push-Ups the athlete will move to the Dumbbell and begin accumulating reps.

When the athlete has accumulated 6 Alternating Dumbbell Snatches the athlete will move the Dumbbells forward to the designated space and then return to the Rope. The athlete will continue this pattern for 9 more rounds and move the Dumbbell forward 1 space after each round. When the athlete completes the 10th round the athlete will move to the finish line where time will be called.

Score is the time on the clock when the last round of the Alternating Dumbbell Snatches is completed.

Movement Standards

Legless Rope Climb: The athlete will move to the top of the Rope and touch the designated area on the crossbeam. The athlete will not be permitted to touch the Rope with any portion of the legs or feet during the ascent; however they may use legs and feet on the descent. The athlete must clearly touch the designated area of the crossbeam before touching the rope with the legs or feet. The rep will be completed when the athlete touches the designated area on the crossbeam.

Strict Handstand Push-Up: The athlete will begin the rep inverted with shoulders and elbows fully extended, hips open, and heels touching the wall. The athlete will then lower themselves until the head clearly touches the ground. From there the athlete will then return to the starting position and finish the rep with elbows and shoulders at full extension, hips open and heels touching the wall. If any part of the body other than the heels touch the wall or feet move beyond the width of the hands it is a no rep. Kipping or assisting with the legs is not allowed. During the entirety of the movement both palms of the hands must remain within the dimensions of the box. Fingers may extend over the edges of the box. The dimensions of the box will be 24 inches deep (measured from the wall) x 36 inches wide. 

Alternating Dumbbell Snatch: Athletes will start each rep with both heads of the Dumbbell on the ground. The athlete will then Snatch or swing the Dumbbell from the floor and finish with the Dumbbell locked out overhead with hips, knees, shoulders, and arms at full extension; this shall indicate a completed repetition. The athlete may NOT pause at the shoulders and press the Dumbbell. Athletes will be required to alternate hands for each rep. Both heads of the Dumbbell will be required to touch the floor. If a no rep is called the athlete must repeat the rep on that side before switching to the other hand. At the completion of the rep the athlete must control the Dumbbell below the waist.


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Background: “Kratos” is the last of the 6 total events for the 2021 Mid-Atlantic CrossFit Challenge Semifinals competition. 

The Mid-Atlantic CrossFit Challenge @midatlanticcrossfitchallenge is one of the official partners to host the Semifinals before qualifying for the final stage in the CrossFit Games. The competition took place on May 28-30, 2021 at Thompson-Boling Arena in Knoxville, Tennessee. 

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