Hi-Temp Toes, Lunge & Jump Presented by RipFix

Hi-Temp Toes, Lunge & Jump – Presented by RipFix

Morning WOD – 8 minute time cap
4 rounds for time of:
15 Toes to Bar (Scaled = Knee Raises)
20′ Plate Overhead Walking Lunge 65/45/25
10 Box Jumps 24/20″
20′ Plate Overhead Walking Lunge

Toes to Bar: T2B -The athlete must go from a full hang to having the toes touch the pull-up bar. At the start of each rep the arms must be fully extended and the feet must be brought back behind the bar and behind the body. Both feet must come into contact with the bar at the same time, inside the hands. For the Scaled division, the arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body. At the top of the repetition, the athlete must raise their knees above the height of their hips.

Plate Overhead walking lunge: The trailing knee must make contact with the ground at the bottom of each lunge. The weight must remain overhead (may not touch the head or drop below the top of the head) for the duration of the repetition. The rep ends with the weight still overhead and the athlete standing tall with the hips and knees fully extended. Stopping with both feet together on the ground is not required, but both legs must be fully extended if the athlete chooses to step through at the top. The athlete must alternate which foot leads for each rep. If at any point the weight is dropped or comes into contact with the head or body, the athlete must restart from the completion spot of the last successful rep. Rx male divisions will be using Hi-Temp’s Gorilla plates at 65#. Rx female and Scaled male divisions will use Hi-Temp 45# plates. Scaled female will use Hi-Temp 25# plates.

Box Jumps:  Every rep must begin with both feet on the floor. The rep finishes with the hips and knees fully open while in control on top of the box. Athlete must jump onto the box with both feet taking off from the ground at the same time and landing at the same time.  Athlete must fully extend hips at the top of the box and may not bound off of the top. Athlete may jump or step up or down as long as both feet start on the ground and both feet end on the box in control. Stepping off of the box is permitted.  Step-ups are permitted for scaled athletes with no penalty. Full hip and knee extension must be reached at the top of the movement for a good rep. All male athletes will use a 24” box, all female athletes will use a 20” box regardless of division.

Tie-break for podium decision only will be determined by times recorded at the end of each round.