WOD 1 from TVTruck.ca on Vimeo.
DESCRIPTION: Teams will have 10 mins for each member to find their 3 REP MAX BACKSQUAT, for TOTAL combined WEIGHT.
DETAILS:
- Only one member may go at once – all other team members must be behind the line.
- Team members can go in any order they want.
- Team members can help each other load and unload weights. Collars & plates must be tight on every set.
- Teams will have available to them: 45# bar, 2 x 1.25#, 2 x 2.5#, 2 x 5#, 4 x 10#, 2 x 25#, 2 x 35#, 6 x 45#
- Before workout starts, teams will adjust height of rack – they CAN NOT change it after the workout starts (ie every team member must use the same height of rack).
- wraps and belts ARE permitted – suits are NOT allowed.
- No bailing or dumping of the bar is permitted – 200# penalty
- No stepping or movement of feet is permitted – result in a no rep.
- If a no rep is call (example: for depth) the athlete may re-do that, instead of having to re-start all over.
SPOTTERS/SAFETY: There will be 3 spotters available to every team – 2 people on either side and one person behind athlete. If bar starts going back down or the athlete calls for help, the spotters will step in to help athlete. Athlete MUST not give up on the bar (ie bail out or dump it) – there will be a 200# penalty against the team should this happen. Spotters have been given instructions to take action to ensure safety at any time they see fit – no discussions or arguments will be tolerated.
PENALTIES:
- Bailing or dumping of the bar will result in a 200# penalty against the team.
MOVEMENT STANDARDS:
BACKSQUAT: Similar to powerlifting standards/commands. Bar will be taken out of rack and can be placed anywhere on back (high bar/low bar). Movement must start with knees and hips fully locked out – judge will give “SQUAT” command to start. Crease of hips must come below the top of the knee for the full depth at the bottom of the squat, and each rep must finish in full lock out at the top before moving on to the next rep – judge will communicate to athlete if standard NOT met. No movement of the feet are allowed. You must wait for judge to provide “RACK” command before re-racking the bar after the 3rd rep is complete.
