CrossFit McComb – CrossFit


Forward Plate Hold

Plate begins with the hands at waist level

Athlete must position themselves so that their butt, back and head are against a vertical wall or upright with the heels of the feet no more than 8 inches from the wall

Competitors must lift the plate into the hold position without assistance

This is a traditional strongman style forward hold with the arms held perpendicular to the body and the elbows fully extended throughout the hold

Hands must be positioned at the three and nine o’clock positions on the plate with the plate oriented vertically

Plate may only be supported with the hands

Body may or may not be locked out

The top edge of the plate must remain between the athlete’s chin and crown of the head. The challenge ends when the plate edge moves lower than the chin or higher than the crown.

Bending of the elbows in order to gain an advantage will result in the termination of the hold

The timer may begin once the plate is in the approved holding position

RX Division Weight

Men – 45 LBS (20 KG)

Women 25 LBS (10 KG)

Scaled Division Weight

Men – 25 LBS (10 KG)

Women – 10 LBS (5 KG)

The longest time wins the contest.

Tie breaker: Lowest body weight wins

Metcon (Time)

Partner wod

800m run – divide evenly – run individually

100 reps of movement #1 – divide evenly

800m run

100 reps of movement #2

800m run

100 reps of movement #3

You can pick any movement. But it has to be three different movements – and dividing evenly