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2013 Subway Series Event 4!

By August 19, 2013 No Comments

The 2013 Subway Series continues Saturday, August 24th at CrossFit Long Island City!

The Workout

“Cindy in the Boat”

For Time (20 minute cap) —

5 rounds of:

  • 5 Pull-Ups
    • Chest-to-bar (men Rx)
    • Chin-over-bar (women Rx)
    • Chin-over-bar (men scaled)
    • Jumping (women scaled)
  • 10 Hand Release Push-Ups
  • 15 Hang Squat Cleans
    • 95# (men Rx)
    • 65# (women Rx)
    • 75# (men scaled)
    • 53# (women scaled)

-then-

Row 2K.

Scoring and Tie Breaks

Score will be based on (in this order):

  • Finish time (lowest time wins.)
  • Reps/meters completed will be used for DNF scoring.

Movement Standards

Jumping Pull-Up

  • Athletes will adjust height of box such that the pull-up bar hits at mid-forearm when they stand upright with arm extended overhead.
  • Movement starts with knees bent and arms fully extended — on the first rep athletes must bend their knees until their arms are straight or the rep will not be counted!
  • Movement finishes with chin clearly over bar (clearing the horizontal plane.)

Pull-Up

  • These will be standard chin-over-bar pull-ups.
  • The athlete must begin hanging from the bar with arms locked out while feet are off the ground (you may bend your knees)
  • The athlete’s chin must be clearly above the bar at the top of the movement
  • All kipping styles are permissible as long as the chin clears the horizontal plane of the bar.

Chest-to-bar Pull-Up

  • The athlete must begin hanging from the bar with arms locked out while feet are off the ground (you may bend your knees)
  • The athlete’s chest (anywhere below the collarbone) must clearly touch the bar at the top — please avoid excessively baggy shirts that might impede accurate judging.
  • All kipping styles are permissible as long as the chest clearly touches the bar.

Hand Release Push-Up

  • A straight body position must be maintained throughout.
  • No snaking, sagging or pushing up from the knees.
  • The elbows and shoulders must be locked out at the top with the feet no wider than shoulder width.
  • At the bottom, the chest (nipple-line or above) must touch the floor and the hands must be lifted.

Hang Squat Clean

  • The barbell begins in the hang position (arms fully extended, barbell below waist and above knees.)  Low hang or high hang positions are both acceptable.
  • The athlete must pass through a full squat with hips below knees.
  • The barbell must come rest in the front rack with the hips, and knees fully extended at the top of each rep.
Good Sam

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