WO2: The Final Countdown

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RX 12-10-8-6-4-2 Chest-to-bar Pull-ups Burpee Box Jump Overs (20/24 inches) Time cap: 10 minutes Male = 24-inch box height Female = 20-inch box height

SCALED 12-10-8-6-4-2 Regular Pull-ups Burpee Box Get Overs Time cap: 10 minutes Male = 24-inch box height Female = 20-inch box height

NOTES
Please review the movement standards prior to Games day. You can find them listed below. The two movements are a couplet; once you’ve completed the reps for one you then move to the other (i.e. 12 CTB pull-ups followed by 12 burpee box jump overs). You will be assigned a lane with a pull-up spot and box.

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THE STANDARDS

Burpee Box Get-Overs
A rep begins with the athlete getting into the bottom of a push-up where the chest is in contact with the ground. Athletes will then get back to their feet. This completes the burpee movement. Athletes can choose to perform a two-foot jump or step back/forth.

A rep is counted when the athlete steps/jumps down onto the other side of the box from which they started. A no rep will be incurred if the athlete swings their leg from the side of the box or places their hand on their leg to push themselves up onto the box.

Burpee Box Jump-Overs
A rep begins with the athlete getting into the bottom of a push-up where the chest is in contact with the ground. Athletes will then get back to their feet. This completes the burpee movement. Athletes can choose to perform a two-foot jump or step back/forth.

Athletes must perform a two-foot jump onto the box. Athletes can choose to jump off the box or perform a step down. During the box jump movement athletes’ hands cannot touch the box or they will incur a no rep.

Chest-to-bar Pull-ups
A rep begins with the athlete grabbing the pull-up bar with both hands with their arms fully extended and their feet off the ground. A rep is credited when the athletes clearly makes contact with the bar below the collarbone.

Regular Pull-ups
A rep begins with the athlete grabbing the pull-up bar with both hands with their arms fully extended and their feet off the ground. A rep is credited when the athlete’s chin is clearly above the bar at the top of the movement.

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