“THE LADDER” – 2019 WOD

Central Florida Throwdown - The Ladder

“THE LADDER”

Snatch – Clean – Deadlift 

Rx & Master Individual and Rx Team Weights are as follows:

Male: 115, 135, 145, 155, 175, 185, 205, 225, 255, 285, 305, 315

Female: 65, 75, 95, 115, 125, 135, 155, 175, 185, 205, 225, 255

Sx, Grandmaster, Beginner Individual and Sx Team weights are as follows:

Male: 75, 85, 95, 115, 135, 145, 155, 175, 185, 205, 225, 255

Female: 55, 65, 75, 85, 95, 105, 115, 125, 135, 155, 185, 205

 

Lift/Transition Times 

Individual: 30 seconds to lift/10 seconds to transition 

Team 1:00 minute to lift/10 seconds to transition 

 

Points: 

Snatch, any style = 3 points

Clean, any style = 2 points

Deadlift = 1 point 

 

Individual: 

  • The order in which the lifts are to be performed are; Snatch, Clean, Deadlift. 
  • NOTE: If an athlete chooses, they may start the ladder with a clean but they will not be permitted to Snatch at any time during the ladder and the same with the Deadlift,, if for any reason an athlete chooses to start the ladder with a Deadlift, they will only be permitted to Deadlift thru the entire ladder.
  • Individual athletes will perform 1 successful lift per barbell, you will be permitted to take as many attempts need to complete a lift during the 30 second time cap.
  • Athletes will be credited for the first success attempt made.
  • Athletes will advance thru the entire 12 barbell ladder once.
  • Athletes may Snatch as far down the ladder as they choose or until failure.
  • Squat Snatch, Power Snatch, Muscle Snatch and Split Snatch are all acceptable movements.
  • If an athlete attempts a Snatch and fails the lift, they will be permitted to attempt a successful clean at that same barbell as long as time has not run out.
  • Once an athlete has transitioned to the Clean, they WILL NOT be permitted to Snatch.
  • Squat Clean, Power Clean, Muscles Clean & Split Cleans are all acceptable movements
  • The athlete will then clean as far down the ladder as they choose or until failure, then transition to the Deadlift.
  • If an athlete attempts a Clean and fails the lift, they will be permitted to attempt a successful Deadlift at that same bar as long as time has not run out.
  • Once the athlete has transitioned to the Deadlift, they WILL NOT be permitted Clean.
  • There will be 12 bars, each athlete will have 30 seconds to complete 1 lift at each bar.
  • The athlete may take as many attempts necessary within the 30 seconds at each barbell to complete a successful lift. 
  •  The athlete MUST successfully complete a lift to proceed on to the next barbell. 
  • ALL lifts must start from the ground, Hang Snatch or Hang Clean will NOT be permitted 
  • If an athlete does not make a successful lift in the time allotted they they will exit the ladder

 

Team:

  • Teams will advance thru the Ladder as a group
  • It is the goal of each member of the team to complete one successful lift at each barbell before advancing together, to the next barbell in the ladder
  • The permitted lifts are Snatch, Clean, Deadlift, each team member will be credited for the first successful lift they make at each barbell.
  • Once a team member has made a successful lift at a barbell, any lift made by that team member after they have completed a good lift will not be credited
  • You MAY NOT take another teammates attempt.
  • Squat Snatch, Power Snatch, Muscle Snatch, Split Snatch, Squat Clean, Power Clean, Muscles Clean & Split Clean are all acceptable movements
  • There will be 12 bars, the entire team will have 1 full minute to complete 1 successful lift each, at every barbell. 
  • EXAMPLE: Each teammate will make 1 lift at each bar within the 1minute time cap. 1 Barbell = 3 lifts in 1 minute per team
  • Athletes may take as many attempts necessary within the minute allotted at each barbell to complete a successful lift, each.
  • The entire team will have 10 seconds to advance to the next barbell.
  • An athlete MUST successfully complete a lift to process on to the next barbell. 
  • If a team member does not complete a successful lift, they are then eliminated from the ladder; the remaining team members may advance to the next barbell, provided they complete a successful lift.
  • EXAMPLE: If an athlete #1 is at barbell number 3 and they do not complete a successful lift within the allotted time domain he/she may not advance to the next barbell. But if athlete #2 and #3 complete a successful lift, they may proceed.  

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