WOD and Rules

WOD AND RULES
WOD / Rules
Rules
Teams of 3 (at least 1 female per team).  Teams will compete in either the Social or Competitive (rx’d) Division.  For the Competitive Division, the WOD must be done as prescribed and will be judged accordingly.  Athletes may compete on more than one team if they like (in different heats).


WOD
Teams of 3, everyone must run together at the beginning and the end.  Only one person working at a time on the other exercises, with the remaining 2 athletes take turns holding a 25# plate overhead (the plate must be overhead the entire time during the Box Jumps, Push Press, Air Squats, and Walking Lunges). 


For time:

Run 400 meters (entire team)
150 Box Jumps (24"/20” box)
75 Push Press (45#/25# dumbbells)
75 Air Squats
150 Steps Walking Lunge (with 45#/25# dumbbells)
Run 400 meters (entire team)
Scoring
Results are based on the time it takes to complete the workout. The fastest team wins!

Transitions
Team cannot start the first exercise until everyone has completed the run, team cannot start the next exercise until all reps are done.  Final time is when the slowest athlete finishes their 400m run.

WOD Standards
Box Jumps - Entire foot must be on the box, open hips at the top.  Step down is ok.

Push Press - Dumbbells must touch shoulder and reach full extension (arms straight at the top).

Air Squats - Crease of the hip below the knee (must be below parallel).  Full extension at the top.

Walking Lunge - Back knee must touch the ground, hips must come to full extension at the top.
Scaling/Substitutions
Be sure to ask if anyone has injuries or should not be doing any of these exercises.  Trainers should use their judgment in scaling the weight, especially with new people or unfit individuals. 



Teams that scale cannot compete in the Competitive Division.

Appropriate substitutions:


400m run = row 400m if necessary

Box Jumps = step ups and/or shorter box 

Push Press = lighter weight

Air Squat = sit on a box or medball

Walking Lunge = lighter weight/no weight


Judging
We recommend that Trainers or experienced CrossFitters judge the teams in the Competitive Division.  Social Division can judge themselves or have other teams judge.



Prizes
National Prizes to be awarded for the top teams in the Competitive (rx’d) Division, and the Affiliate that raises the most money.


Competitive Division: Top 3 Teams receive Steve's Club Tshirts and a "Steve's Club Sampler" for each of their members - includes PaleoKits, PaleoKrunch and other Steve's Original products = $270 Value

Top Affiliate Fundraiser: Steve's Club Tshirts and a Large order of 25 PaleoKits = $450 Value 
BTS hosts must send Competitive Division results to SCNP at the end of the competition to determine the nation-wide winners.

Local prizes are at the discretion of the BTS host.