CrossFit Corfu Games 2022 - Workouts | Reventy

CrossFit Corfu Games 2022

Corfu,Greece * 01/08/22 - 30/10/22

Final Stage - RX Men - WOD 1

Workout Details

TABATA THRUSTERS @ 60kg

Workout Notes

MOVEMENT STANDARDS

  • The first rep can be a Cluster – means, the rep can start with a Squat Clean.
  • In the bottom position the hip has to move below parallel.
  • In the top position, knees, hips and arms have to be fully locked out and the barbell
    has to be behind the frontal plane.

WORKOUT STANDARDS

  • The workout consists of 8 rounds of 20" work and 10" rest.
  • Only reps, that have been fully completed within the workout window, will be
    counted as REP.
  • For the 10" rest, the barbell has be lowered to the floor.
  • The athlete is not allowed to touch the barbell before the clock signals the next
    workout window.

Final Stage - RX Men - WOD 2

Workout Details

Part A

2 MIN MAX WALL WALKS
Line's distance from the wall: 20cm

  • After workout time finished, there will be a rest of exactely 1:00 minute.
  • The counter will be set to 4:00 for the second part of the workout.
  • When the "rest timer" is at 50", the main counter will be started with a countdown of
    10".
  • On the call of "3, 2, 1" the athlete starts with the:

Part B

4 MIN AMRAP LADDER
1-2-3-4-3-2-1

Workout Notes

MOVEMENT STANDARDS PART A:

  • The workout starts with the athlete laying on the floor with the legs in contact to the
    wall and the arms stretched out.
  • On the call of "3, 2, 1" the athlete can bring their hands next to their shoulders.
  • The hands are not allowed to move from there before both legs are up on the wall.
  • The athlete walks on their hands towards the wall until both hands have clearly
    reached the marked line.
  • The chest does not have to make contact with the wall.
  • The decent may happen in any way.
  • A rep is counted when the athlete is laying on the floor again with their hands next
    to their shoulders.


WORKOUT STANDARDS PART A:

  • Before the workout starts, athlete and judge have to make sure to use the proper
    line for the athlete's category.

_________________

WORKOUT STANDARDS PART B:

  • The workout is an ascending ladder of reps of two movements.
  • The reps for both movements have to be completed before advancing to the next
    round of reps.
  • The workout starts with the athlete standing in front of their box.
  • Every rep counts. Rounds do not have to be completed.


MOVEMENT STANDARDS PART B:

  • Box Jumps start with the athlete jumping with both feet off the floor onto their box.
  • On the box the athlete's hips and knees have to fully extended for a rep to be
    counted.
  • The decent can be a step-down or a jump-down.
  • The box height is 60cm.
  • T2B start with the athlete hanging onto the bar with their feet free in the air.
  • To be counted as rep, in the upper position both feet need to make visible contact
    with the bar at the same time and in the lower position both move behind the vertical
    plane.
  • Reps do not have to be unbroken.
  • Athletes that use grips or gloves have to perform the t2b next to the taped areas.
    athletes without any grip support may use the taped areas for their workout.

Final Stage - RX Men - WOD 3

Workout Details

7 MIN FOR 1RM SQUAT SNATCH

Workout Notes

WORKOUT STANDARDS

  • At the beginning of the workout, the barbel is empty.
  • On the call of "3, 2, 1" the athlete tells their judge, how many kilos they will put for
    their first attempt.
  • Only the athlete can load the barbell, no help is allowed.
  • Before going for the lift, both athlete and judge have to make sure, that the
    announced kilos have been loaded correctly.
  • Only if the judge gives their "go" the athlete may start their attempt.
  • Is a lift been given "GOOD" by the judge, the athlete announces their next kilos and
    they proceed like before.
  • Is a lift been given "FAIL" by the judge, the athlete can go for another attempt with
    the same kilos.
  • No deloading is allowed.
  • There is no limited numbers of lifts/attempts.
  • The last lift has to be started before the workout time is over.


MOVEMENT STANDARDS

  • The attempt starts with the barbell below the athlete's knees (empty barbell or only
    small plates loaded) resp. with the plates on the floor.
  • In ONE MOVEMENT the barbell has to be lifted up to the end position with the
    barbell above the athlete's head without touching the athlete's body at any time.
  • The athlete has to be in a valid squat (hip joints below knees) and show control
    over the barbell.
  • The athlete has to wait for the judge's call "GOOD" to stand up and get the attempt
    counted a REP.
  • Performing a Power Clean followed by an Overhead Squat will be a NO-REP.

Final Stage - RX Men - WOD 4a

Workout Details

5 ROUNDS FOR TIME

  • 10 HANG SANDBAG CLEAN @ 30kg
  • 10 BURPEES OVER SANDBAG
  • 100M SANDBAG RUN

TOTAL WOD 4 TIMECAP: 12 MIN

Workout Notes

WORKOUT STANDARDS

  • The workout starts with the athlete standing in front of their sandbag.
  • On the call of "3, 2, 1" the atheletes start to complete the 5 rounds as fast as
    possible.
  • The finishing time is taken with the sandbag deloaded to the athlete's spot after the
    last rounds.
  • If an athlete can't finish the workout within the given time, the reps done are the
    result. For sandbag runs, a started half counts as 0.5 rep.
  • The WOD 4B for the RX categories starts immediately after the last sandbag run of
    the athlete. When the athlete has reached the 50m line, they have to run back to their
    spot for the additional finishing time to be taken. If an athlete can't finish within the
    timecap, the done meters are counted in 10m pieces they have started.

MOVEMENT STANDARDS

  • Before performing the first Hang Sandbag Clean the sandbag has to be lifted up the
    the athlete's hip one time and all following reps have to be performed from the hang
    position which is from above the athlete's knees. If the athlete drops the sandbag
    during a set, they have to lift it up to their hips before continuing their workout.
  • Burpees over Sandbag have to be performed lateral (not sandbag-facing). The
    chest of the athlete has to make contact with the ground. No clapping needed in the
    upper position. The "over" has to be a jump. A step-over will be a NO REP.
  • For the Sandbag Run the sandbag can be carried in any way the athlete likes. The
    sandbag though is not allowed to make contact with the ground during the running
    (no "sandbag pulling"). At the turning point they have to clearing pass the cone
    before returning to the starting line and starting their next round.

Final Stage - RX Men - WOD 4b

Workout Details

AFTER ROUND 5 OF WOD 4a

50M HANDSTAND WALK FOR TIME

TOTAL WOD 4 TIMECAP: 12 MIN

Workout Notes

WORKOUT STANDARDS

  • The workout starts with the athlete standing in front of their sandbag.
  • On the call of "3, 2, 1" the atheletes start to complete the 5 rounds as fast as
    possible.
  • The finishing time is taken with the sandbag deloaded to the athlete's spot after the
    last rounds.
  • If an athlete can't finish the workout within the given time, the reps done are the
    result. For sandbag runs, a started half counts as 0.5 rep.
  • The WOD 4B for the RX categories starts immediately after the last sandbag run of
    the athlete. When the athlete has reached the 50m line, they have to run back to their
    spot for the additional finishing time to be taken. If an athlete can't finish within the
    timecap, the done meters are counted in 10m pieces they have started.

MOVEMENT STANDARDS

  • Before performing the first Hang Sandbag Clean the sandbag has to be lifted up the
    the athlete's hip one time and all following reps have to be performed from the hang
    position which is from above the athlete's knees. If the athlete drops the sandbag
    during a set, they have to lift it up to their hips before continuing their workout.
  • Burpees over Sandbag have to be performed lateral (not sandbag-facing). The
    chest of the athlete has to make contact with the ground. No clapping needed in the
    upper position. The "over" has to be a jump. A step-over will be a NO REP.
  • For the Sandbag Run the sandbag can be carried in any way the athlete likes. The
    sandbag though is not allowed to make contact with the ground during the running
    (no "sandbag pulling"). At the turning point they have to clearing pass the cone
    before returning to the starting line and starting their next round.
  • The handstand walk of WOD 4B for the RX categories can be broken as many
    times as needed.

Final Stage - RX Men - WOD 5

Workout Details

3 ROUNDS FOR TIME

  • 50M SWIM
  • 50 KB SWINGS RUSSIAN @24kg

TIMECAP: 10 MIN

Workout Notes

WORKOUT STANDARDS

  • The workout starts with the athlete standing in front of their kettlebell.
  • On the call of "3, 2, 1" the atheletes start to complete the 3 rounds as fast as
    possible.
  • After they successfully finished the last kettlebell swing of the round, the athletes
    and their judges run to the starting line for the swimming. It's allowed to run/walk into
    the sea until a marked line after which the athletes have to swim until their return to
    this line where they will again be allowed to run/walk out of the sea to return to their
    spot to perform the next round resp. touch their spot after the last round.
  • The judges will confirm their athletes when they have passed the run/walk line to
    start/stop swimming.


MOVEMENT STANDARDS

  • Russian Swings are shoulder-high kettlebell swings. The center of the kettlebell
    has to clearly reach this height for a rep to be counted good.
  • Swimming is allowed in any styles. Athletes are allowed to wear goggles.