Event 3

Sponsored by:

Individuals

For Time (8 min cap):

Buy In: 10 Devil Press

10-8-6-4-2
Hang Squat Clean
Bar Over Burpees

Cash Out: 10 Devil Press

 

Division Dumbell Weight Barbell Weight
Elite 50/35 205/135, 225/155, 245/165, 265/175, 285/185
Rx 50/35 155/105, 185/125, 205/135, 225/155, 245/165
Mast 35+ 35/25 135/95, 155/105, 185/125, 205/135, 225/155
Mast 45+/Int 35/25 115/75, 135/85, 155/95, 185/115, 205/125
Novice 25/15 75/55, 95/65, 105/75, 115/85, 135/95

 

The workout begins with the athlete in the starting box. A pair of dumbbells at the prescribed weight will be staged in the first working area. A barbell loaded with the athletes prescribed starting weight and adding plates will be staged in the second working area. At the call of 3-2-1 Go, the athlete will move to the pair of dumbbells to complete 10 DEVIL PRESS.  

After completing the 10 DEVIL PRESS, the athlete will move to the barbell to complete a couplet of HANG SQUAT CLEANS and BAR OVER BURPEES at the prescribed weight and rep scheme.

The athlete must complete 10 HANG SQUAT CLEANS and 10 BAR OVER BURPEES before moving to the set of 8 HANG SQUAT CLEANS and 8 BAR OVER BURPEES. The athlete is responsible for changing his or her own weights and having the correct weight on the bar. Athletes will continue this sequence pattern for 6, 4 and 2 reps of each exercise, with weights increasing each round. Collars must be on the barbell prior to each lift.

Upon completion of 2 HANG SQUAT CLEANS and 2 BAR OVER BURPEES, the athlete will move back to the dumbbells to complete another 10 DEVIL PRESS.

Upon completion of the second set of 10 DEVIL PRESS, 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.

 

MOVEMENT STANDARDS

DEVIL PRESS: Athletes will start each repetition standing, with a pair of dumbbells on the ground. The athlete will drop to the floor to perform a push up with both hands on the dumbbell handles. The chest must make contact with the ground. From here, the athlete will step or jump, bringing both feet directly under their hips, while holding the dumbbells. The athlete will perform a kind of snatch or swing to bring both dumbbells from the floor simultaneously, and finish with both arms locked out overhead in one fluid motion. Hips, knees, shoulders, and arms must be locked out at full extension. The athlete may NOT pause at the shoulders and press the dumbbells.

HANG SQUAT CLEAN: Starting at the floor, the athlete lifts the barbell to the hips. This is the starting position of for the first repetition of the hang squat clean. For each squat 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. The athlete must pass through a full squat with hips below the knees. Receiving the barbell in the bottom of the squat is not required; a power clean or split clean followed by a front squat will be permitted.

BURPEE OVER BARBELL: The rep will start on either side of the bar with chest and shoulders touching the ground. The rep is complete when the athlete crosses to the other side of the bar. The athlete may step or jump. Athletes do not have to face the bar or reach full extension when crossing the bar. Stepping back and stepping up is allowed.

 

 

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2-Score Event
For Time (14 Min Cap)

Score 1: Females: 0-7 Min
Score 2: Males: 7-14 Min

3-6-9-12-15
Bar Muscle Ups

15-12-9-6-3
Snatch

 

Division Barbell Weight Movement
Rx 135/95, 155/105, 175/115, 195/125, 215/135 BMU
Mast 35+ 95/65, 115/75, 135/95, 145/100, 165/110 BMU (M) / C2B (F)
Intermediate 95/65, 105/70, 115/75, 125/85, 135/95 Pull Ups
Novice 75/45, 85/55, 95/60, 105/65, 115/75 Pull Ups (M) / Ring Rows (F)

 

The workout begins with all four athletes in the starting box. The female barbell will be loaded with the prescribed starting weight. At the call of 3-2-1 Go, BOTH FEMALE athletes will move to the working area to share completion of the first couplet of 3 BAR MUSCLE UPS and 15 SNATCH. Athletes will continue this sequence pattern for 6, 9, 12, and 15 BMUs and 12, 9, 6 and 3 reps of each of the SNATCH, with weights increasing each round. Collars must be on the barbell prior to each lift. Athletes will move in pairs and can switch out at any time. A hand tag is required before switching the working athlete. Both athletes can assist in changing the snatch weight. Athletes are responsible for putting the correct weight on the barbell. Only one athlete is permitted on the lifting mat at a time.

Upon completing the final three reps of the couplet, BOTH FEMALE athletes will use the remaining time to complete as many reps as possible of the final SNATCH weight.

At the 7-minute mark, BOTH FEMALE athletes will move to the starting box and BOTH MALE athletes will move to the working area to share completion of the first couplet of 3 BAR MUSCLE UPS and 15 SNATCH. MALE ATHLETES are responsible for transitioning the male barbell and starting snatch weight prior to their first set of snatches. Athletes will continue this sequence pattern for 6, 9, 12, and 15 BMUs and 12, 9, 6 and 3 reps of each of the SNATCH, with weights increasing each round. Collars must be on the barbell prior to each lift. Athletes will move in pairs and can switch out at any time. A hand tag is required before switching the working athlete. Both athletes can assist in changing the snatch weight. Athletes are responsible for putting the correct weight on the barbell. Only one athlete is permitted on the lifting mat at a time.

Upon completing the final three reps of the couplet, the athletes will use the remaining time to complete as many reps as possible of the final SNATCH weight.

This event is two scores. Score one is the total number of female athlete reps at the 7-minute cap. Score two is the total number of male athlete reps at the 14-minute cap.

 

MOVEMENT STANDARDS

SNATCH: The rep will start with the barbell on the floor and finish with the bar overhead, arms locked, and the knees and hips fully extended. Any snatch is acceptable; muscle, power, squat. The bar cannot rest anywhere on the athletes body, prior to reaching the overhead position.

BAR MUSCLE UP: Athletes 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. Athletes 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 the arms are fully extended at the bottom. The chest must clearly come in contact with the bar below the collarbone at the top.

PULL UP: Dead hang, kipping or butterfly pull-ups are allowed, as long as the arms are 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 is permitted.

 

 

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