“SID 19.2 Qualifier”
2019 CrossFit Strength in Depth WOD #2
- With a Running Clock in 13 minutes
- Part A
- From 0:00-5:00, complete:
- 1 rep max Clean
- Part B
- From 5:00-13:00, For Time:
- 21 Pull-Ups
- 15 Thrusters (62.5/42.5 kg)
- 15 Chest-to-Bar Pull-Ups
- 15 Thrusters (62.5/42.5 kg)
- 9 Bar Muscle-Ups
- 15 Thrusters (62.5/42.5 kg)
Workout 2a and 2b must be completed with a continuously running clock and a 13-minute time cap. This workout begins with the empty barbell resting on the floor and the athlete standing tall. After the call of “3, 2, 1 … go,” the athlete may load the barbell and attempt a 1-rep-max clean. Only one barbell may be used for workout 2a.
The clean must be performed with a barbell, and the plates must be secured with collars. The athlete may complete as many attempts as they like until the time cap is reached but will only receive credit for the heaviest successful lift.
Plates smaller than 0.5kg (1.25lbs) may not be used and the minimum acceptable weight increase will be 1 kilogramme or (2.5lbs). The athlete may receive assistance from the judge or from loaders to help load the barbell between lifts.
Once the clock reaches 5 minutes there will be a 1 minute transition for the athletes to load their barbell to the appropriate weight for their division. Any clean attempts during this one minute transition will not contribute to the scoring for the workout. Attempts in process when the time cap is reached will not contribute to the scoring for the workout.
When the clock reaches 6 minutes the athlete can then begin workout 2b. An athlete may use a separate, pre-loaded bar for workout 2b. Athletes should not reset the clock between workouts. Workout 2b begins with the athlete standing tall under the pull-up bar. After the call of “3, 2, 1 … go,” they may begin to complete 21 pull-ups. Once all 21 pull-ups have been completed, the athlete may advance to the barbell to complete 15 thrusters. Once 15 thrusters have been completed, the athlete will advance back to the pull-up bar to complete 15 chest-to-bar pull-ups. Once 15 chest-to-bar pullups have been completed, the athletes will complete another set of 15 thrusters before advancing back to the pull-up bar to complete 9 bar muscle-ups. Once all 9 bar muscle-ups have been completed, the athlete will complete the final set of 15 thrusters. Once the final thruster has been completed, or the time cap is reached, the workout ends.
The athlete’s score for workout 2a will be the heaviest weight successfully cleaned, in kilograms. The athlete’s score for workout 2b will be the total time it takes to complete all 90 reps. In the eventuality an athlete does not complete the workout within the timecap, the athlete must add 1 second to the time cap for every rep not completed. For example, if the athlete only completes 80 reps during workout 2b their total time for submission would be 07:00 time cap + 00:10 secs = 07:10.
A tiebreak is included for workout 2a. In the event of two athletes obtaining the same score for the clean in workout 2a, their times on workout 2b will serve as a tiebreak, and the athlete with the faster time on workout 2b will be ranked higher on workout 2a for ranking purposes.
Clean: The barbell begins on the ground. The rep is complete when the athlete’s hips and knees are fully extended, the feet aligned under the hips and the bar resting on the shoulders in the front-rack position with the athlete’s elbows clearly in front of the bar. Power cleans, squat cleans and split cleans are permitted. Hang cleans are not permitted.
Thruster: This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. The bar starts on the ground. Use of a rack is not permitted. The hip crease must clearly pass below the top of the knees in the bottom position. A full squat clean into the thruster (cluster) is permitted when the bar is taken from the floor. If the barbell is dropped from overhead, it must settle on the ground before the athlete picks it up for the next repetition. Using a ball, box or other objects to check for proper depth is not permitted.
The barbell must come to a full lockout overhead, with the hips, knees and arms fully extended, the feet aligned under the hips, and the bar directly over the middle of the athlete’s body when viewed in profile.
Pull-Up: This is a standard chin-over-bar pull-up. Dead hang, kipping or butterfly pull-ups are permitted as long as all of the requirements are met. The athlete must begin with, or pass through, a hang below the bar with arms fully extended and the feet off the ground.
Overhand, underhand or mixed grip are all permitted. At the top of the movement, the chin must break the horizontal plane of the bar. Athletes may wrap tape around the pull-up bar OR wear hand protection (gymnastics-style grips, gloves, etc.), but they may not tape the bar AND wear hand protection.
Chest-to-Bar Pull-Up: This is a standard chest-to-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed as long as all of the requirements are met. The athlete must begin with, or pass through, a hang below the bar with arms fully extended and the feet off the ground. Overhand, underhand or mixed grip are all permitted. At the top, the chest must clearly come into contact with the bar below the collarbone.
Athletes may wrap tape around the pull-up bar OR wear hand protection (gymnastics style grips, gloves, etc.), but they may not tape the bar AND wear hand protection.
Bar Muscle-Up: In the bar muscle-up, the athlete must begin with or pass through, a hang below the bar with arms fully extended and the feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support and glide kips are not permitted. The heels may not rise above the height of the bar during the kip.
At the top, the elbows must be fully locked out while the athlete supports their body above the bar with the shoulders over or in front of the bar. Athletes must pass through some portion of a dip to lockout over the bar. Only the hands, and no other part of the arm, may touch the pull-up bar to assist the athlete in completing the rep.
CrossFit® Strength in Depth is an individual and team competition, held in London 23-24 February 2019. The winning male, female and team will be invited to the Reebok CrossFit® Games in Madison, Wisconsin, USA.