The Garage Games

Kansas City Summer Crush

Kansas City Summer Crush

Kansas City/ MO - July 13th-14th

Standards will be posted this week! Check out our Facebook for more updates!

NKC CrossFit and Garage Games presents a two day event with Teams and Individuals:

 

Individuals: Saturday

Male and Female

Rx, Scaled and Masters

 

Teams: Sunday

Two person teams

1 Male & 1 Female

Rx and Scaled

 

THESE STANDARDS ARE SO ALL (INDIVIDUAL AND TEAM) ATHLETES KNOW WHAT WILL BE EXPECTED FOR THEM DURING THE WODS! WE WANT A FUN AND FAIR EVENT

THRUSTER– Hips must go BELOW parallel, arms must fully LOCK OUT up top, head through the hole.

FRONT SQUATS                – Hips must go BELOW parallel, barbell must be in the front racked position. Hips must fully open at the top.

OVERHEAD SQUAT– Hips BELOW parallel, arms locked out. Hips must fully open at the top.

CLEAN AND JERK-Barbell must touch the ground EVERY rep unless otherwise stated. Arms must be locked out overhead.  Legs and hips must come to full extension before dropping the bar. Must be TWO separate movements.

PUSH JERK- Bar must start at a stopped position at the shoulder

SNATCH– One fluid movement. Barbell, must touch the ground after each rep, unless otherwise stated. Arms must be locked out in a wide grip position. Legs and hips must come to full extension before dropping the bar.

PULL UPS– Chin must be visible above  the bar. Must come to full extension at the bottom of the rep. You may Kip, Butterfly or strict.

CHEST TO BAR PULL UPS– Chest must TOUCH the pull up rig! Must come to full extension at the bottom of the rep. You may Kip, Butterfly or strict.

KETTLE BELL SWINGS– KB must be completely overhead, head must come through the arms. Full extension of the arms and hips at the top.

SUMO DEADLIFT HIGH PULL– Feet must be in a wider stance than regular deadlift, hands must be within athletes feet. Athlete must pull the barbell above the clavicle creating a “Bow- Tie” with the elbows high and outside. Hips must fully open at the top.

DEADLIFT– Feet starting in the power stance, hand must be outside the hips. Barbell moves up the body, until hips are fully open. Shoulders need to be BEHIND the bar at the top of the extension.

HANDSTAND PUSH- UP– Arms must be fully locked out at the top of the push-up. Head must make contact with the Ab Mat each rep.

HAND RELEASE PUSH-UPS–  Body must completely touch the ground and hands must visibly come off the ground before pushing to the top. Arms must be locked out at the top.

BURPEES– Chest, hips and thighs must touch the ground. Hips must fully extended at the top. The jump, may be a regular jump, up/on/over a box or up/on/over a barbell.

TOES TO BAR– Feet must touch the pull- up rig at the same time. Body must fully extend at the bottom, feet must come behind the bar.

AB MAT SIT UP– Hands must touch behind the head. Shoulders in front of the hips at the top of the movement.

DOUBLE UNDERS– Jump rope must pass under the athletes feet twice, in one jump.

LUNGES– Knee must “kiss” the ground for each rep. Full extension of the hip at the top.

MUSCLE UP– Arms must be fully extended at the bottom and at the top.

 

NOT EVERY ATHLETE WILL BE COMPLETING THESE MOVEMENTS. THE ABOVE LIST IS FOR RX AND SCALED COMPETITORS, AS WELL AS INDIVIDUALS AND TEAMS.

 

SOME WODS WILL BE HELD OUTSIDE, BRING WHAT YOU NEED TO ACCOMMODATE

 

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