Event 1

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Individuals

For Time (8 min cap):

15-10-5

Power Snatch 155/105

Bar Muscle Ups

*50 Double Unders at the beginning of each couplet*

Division Men’s Weight Women’s Weight Movement
Elite 155 105 Bar Muscle Ups
Rx/Mast 35+ 135 95 Bar Muscle Ups
Mast 45+/Int 115 75 Chest to Bar Pull Ups
Novice 95 55 Pull Ups (M), Ring Rows (F), Single Unders

 

The work out begins with the athlete in the starting box. At the call of 3-2-1- Go, athlete must complete 50 DOUBLE UNDERS prior to moving on to the barbell. At the barbell, athlete must complete 15 POWER SNATCHES at the prescribed weight. Once complete, the athlete will move to the rig to perform 15 BAR MUSCLE UPS.

After the 15th rep, the athlete will return to their jump rope to complete another 50 jumps, prior to moving on to the barbell. At the barbell, athlete must complete 10 POWER SNATCHES at the prescribed weight. Once complete, the athlete will move to the rig to perform 10 BAR MUSCLE UPS.

After the 10th rep, the athlete will return to their rope to complete the final 50 jumps, prior to moving on to the barbell. At the barbell, athlete must complete 5 POWER SNATCHES at the prescribed weight. Once complete, the athlete will move to the rig to perform 5 BAR MUSCLE UPS.

*This event is scored by time when all reps are complete OR the total number of reps completed at the time cap.*

MOVEMENT STANDARDS

POWER SNATCHES: The barbell begins on the ground and must be lifted overhead in one smooth motion. Touch-and-go is permitted. No bouncing or dropping and catching the barbell on the rebound. Once dropped, the barbell must settle on the ground before the athlete begins the next repetition. No part of the body other than the feet may touch the ground during the repetition. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body.

BAR MUSCLE UP: Athlete must begin with, or pass through, a hang below the bar with arms fully extended and the feet off the ground. Kipping the muscle-up is acceptable, but pullovers, rolls to support or glide kips are not permitted. The heels may not rise above the height of the bar during the kip. At the top, the elbows must be fully locked out while the athlete supports himself or herself above the bar with the shoulders over or in front of the bar. Athlete must pass through some portion of a dip to lockout over the bar.

CHEST TO BAR PULL UP: Dead hang, kipping or butterfly pull-ups are allowed, as long as all the arms must be fully extended at the bottom and the chest must clearly come into contact with the bar below the collarbone at the top.

PULL UP: Dead hang, kipping or butterfly pull-ups are allowed, as long as all the arms must be fully extended at the bottom and the chin clears the bar at the top.

RING ROWS: Feet must be placed across the plane of the rig. The rep starts when arms are full extended and finishes with the rings touching the chest, shoulders, or biceps. Kipping will be permitted.

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For time (10 min cap):

50 Calorie Row (M/F)

50 Wallballs (F/F)

50 Hang Power Clean (M/M)

50 Toes To Bar (Sync Pair)

50 Hang Power Clean (F/F)

50 Wallballs (M/M)

50 Calorie Row (M/F)

Division Clean Weight M/F Wall Ball Weight M/F Movement
Rx 155/105 30/20 Toes To Bar
Mast 35+ 135/95 20/14 Toes To Bar
Intermediate 115/75 20/14 Toes To Bar
Novice 95/65 20/14 Knee Raises

 

The work out begins with all four athletes in the starting box. One male and one female barbell will be loaded with the prescribed weight. At the call of 3-2-1, ONE MALE and ONE FEMALE athlete will move to the rower to share completion of 50 ROWER CALORIES. Both athletes MUST complete at least one calorie.

Upon reaching 50 calories, the male athlete will return to the starting box and ONE FEMALE athlete will move to the rig to share completion of 50 WALL BALL SHOTS. Only one athlete will be working on the WBS at a time. The non-working female athlete will remain in the starting box. Athletes can switch out at any time. There is no “tag-out” required, however the working athlete must be completely stopped and clearly moving back to the starting box before the non-working athlete moves to the floor.

Upon completion of 50 WBS, the female athlete will return to the starting box and ONE MALE athlete will move to the barbell to share completion of 50 HANG POWER CLEANS. Only one athlete will be working on the HPC at a time. The non-working male athlete will remain in the starting box. Athletes can switch out at anytime.

Upon reaching 50 HPC, any combination of TWO ATHLETES (M/M, F/F, M/F) will move to the rig to complete 50 SYNCHRONIZED TOES TO BAR (knee raises). Only the two working athletes are permitted on the competition floor. The non-working athletes will remain in the starting box. Athletes can switch out at anytime.

Upon reaching 50 TTB, the male athlete will return to the starting box and ONE FEMALE athlete will move to the barbell to share completion of 50 HANG POWER CLEANS. Only one athlete will be working on the HPC at a time. The non-working female athlete will remain in the starting box. Athletes can switch out at anytime.

Upon reaching 50 HPC, the female athlete will return to the starting box and ONE MALE athlete will move to the rig to share completion of 50 WALL BALL SHOTS. Only one athlete will be working on the WBS at a time. The non-working male athlete will remain in the starting box. Athletes can switch out at anytime.

Upon reaching 50 WALL BALL SHOTS, ONE MALE and ONE FEMALE athlete will move to the rower to share completion of 50 ROWER CALORIES. This will be the OPPOSITE male and female from the first row. Both athletes MUST complete at least one calorie. Once 50 CALORIES are accumulated, the work out is complete.

This event is scored by time when all reps are complete OR the total number of reps completed at the time cap.

*Athletes can switch out at anytime by stopping their exercise and moving towards the starting box to exchange. The athlete in the starting box must remain until the working athlete stops and moves towards the start. There is no “tag-out” required.

MOVEMENT STANDARDS

ROWER: The monitor on the rower must be set to zero at the beginning of each row. The athlete or the judge may reset the monitor prior to starting buzzer. The athlete must stay seated on the rower until the monitor reads 50 calories. The handle must be placed into the holder before leaving the rower.

WALL BALL SHOT: The medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target. The center of the ball must hit the target at or above the specified target height. If the ball drops from the top, it cannot be caught off the bounce to begin the next rep. The ball must settle on the ground before being picked up for the next rep.

HANG CLEAN: The rep will start with the bar stopped above the knee and finish with the front rack, elbows in front of the bar, and the knees and hips fully extended.

TOES-TO-BAR: Athletes must go from a full hang to having the toes touch the pull-up bar. Both feet must touch the bar at the same time, inside the hands. The arms and hips must be fully extended at the bottom and the feet must be brought back to behind the bar, to complete the rep. Synchronized reps will be counted when all 4 feet from both athletes contact the bar at the same time.

KNEE RAISES: Athletes must go from a full hang to bringing their knees up past their hip crease. The arms and hips must be fully extended at the bottom and the feet must be brought back to behind the bar, to complete the rep. Synchronized reps will be counted when all 4 knees from both athletes cross the hip at the same time.

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