2013 Subway Series Event 2!

The 2013 Subway Series continues Saturday, August 10th at CrossFit Virtuosity!

The Workout

“My Three Amandas”
In 15 minutes, complete as many reps as possible of:

9-7-5 reps —
Pull-Ups
Squat Snatch, 95/55

9-7-5 reps —
C2B Pull-Ups
Squat Snatch, 115/75

9-7-5 reps —
Muscle-Ups
Squat Snatch, 135/95

AMRAP Squat Snatch, 135/95

Scaled Version

In 15 minutes, complete as many reps as possible of:

9-7-5 reps —
Jumping Pull-Ups
Squat snatch, 55/35

9-7-5 reps —
Pull-Ups
Squat Snatch, 75/55

9-7-5 reps —
C2B  Pull-Ups
Squat Snatch, 95/75

AMRAP Squat Snatch, 95/75

Scoring and Tie Breaks

Score will be based on (in this order):

• Total reps completed
• Time at which athlete finished their last complete “Amanda” — this will be recorded for tiebreaks (lowest time wins.)  For scoring purposes we will record this as time remaining of the 15 minute cap — the more time remaining, the higher the athlete’s score.

Example

Athlete A successfully completes “Amanda” #1 at 5:25 and then completes 9 pull-ups and 8 snatches in “Amanda” #2.  There are 575 seconds remaining in 15 minutes, therefore her score is 59.575.

Athlete B and athlete C both successfully “Amanda” #1 but do not progress to “Amanda” #2.  Athlete B finished “Amanda” #1 in 5:20.  Athlete C finishes in 14:59.  Athlete B has a score of 42.580; Athlete C has a score of 42.001.

Athlete A will place first, B second, and C third.

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.

Muscle-Up

• The athlete must begin hanging from the rings with arms locked out while feet are off the ground (you may bend your knees.)
• The athlete need NOT turn out, but must reach full lock-out at the bottom of each rep.
• The athlete must finish with arms must be locked out at the top of the dip.
• Kipping is permissible; weird upside-down gymnastic swinging is not permissible.  Games standard no-legs-above-rings applies.

Squat Snatch (all weights)

• The athlete must move the barbell from the ground to locked out in the bottom of the squat (the overhead squat position) in a single continuous movement.
• The barbell can be pressed out and the bar can be ridden down as long as there is no obvious segmenting of the movement. In other words a power snatch followed by an overhead squat is not permitted if the judge can clearly distinguish between the two movements.
• From the bottom of the squat position, the athlete must stand and finish standing with the hips and knees and arms fully extended with the barbell over the heels.
• Dropping the barbell is permitted, but athlete must keep the barbell under control — throwing barbells at other athletes will result in disqualification from competition.
• Any grip width is permitted.