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.