Individuals
|
Rx |
Intermediate |
35-44 |
45+ |
Scaled |
Teens |
|
100 Double Unders 21 Power Snatch 21 T2B 100 Double Unders 15 Power Snatch 15 T2B 100 Double Unders 9 Power Snatch 9 T2B Weight: 95/65lbs
|
75 Double Unders 21 Power Snatch 21 T2B 75 Double Unders 15 Power Snatch 15 T2B 75 Double Unders 9 Power Snatch 9 T2B Weight: 75/55lbs
|
75 Double Unders 21 Power Snatch 21 T2B 75 Double Unders 15 Power Snatch 15 T2B 75 Double Unders 9 Power Snatch 9 T2B Weight: 75/55lbs
|
75 Double Unders 21 Power Snatch 21 T2B 75 Double Unders 15 Power Snatch 15 T2B 75 Double Unders 9 Power Snatch 9 T2B Weight: 75/55lbs
|
200 Single Unders 21 Power Snatch 21 Hanging Leg Raises 200 Single Unders 15 Power Snatch 15 Hanging Leg Raises 200 Single Unders 9 Power Snatch 9 Hanging Leg Raises Weight: 75/55lbs
|
75 Double Unders 15 Power Snatch 15 T2B 75 Double Unders 12 Power Snatch 12 T2B 75 Double Unders 9 Power Snatch 9 T2B Weight: 75/55lbs
|
Workout Flow:
Workout Flow: At the count of 3-2-1-Go, athletes will sprint to their jump rope to perform the required reps. Once the required reps have been completed, they will move to the barbell to perform the required reps of Power Snatch. Once the required reps have been completed, they will move to the rig to perform the required reps of Toes-To-Bar. Once the required reps have been completed, they will move back through the 3 movements performing the required reps until all have been finished. Time will be called when the athlete crosses the start/finish line.
Tie Break: None
Time Cap: 10-minutes
Movement Standards:
Double Unders: The rope must make two rotations to count. The rope must spin in a forward motion
Single Unders: The rope must make one rotation to count. The rope must spin in a forward motion. Athletes must hop on two feet.
Power Snatch: The barbell begins on the ground and must be lifted overhead in one 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. The barbell must come to full lockout overhead, with the hips, knees and arms fully extended, and the bar directly over or slightly behind the middle of the body. There is no requirement for the hips to pass below parallel. Hang snatches are not permitted.
Toes-To-Bar (T2B): The athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must touch the bar together, inside the hands. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar, not out front, and no part of the feet touching the ground or any object.
Hanging Leg Raises: The athlete must go from a full hang to having the toes of both feet rise above the hip crease. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar, not out front, and no part of the feet touching the ground or any object. Athletes may rise their toes above their hip crease with straight or bent legs as long as the meet the standard.
------------------------------------Teams
|
Rx |
Intermediate |
Masters Co-Ed |
Scaled |
|
Partner 1 100 Double Unders 27 Power Snatch 9 T2B
Partner 2 100 Double Unders 21 Power Snatch 15 T2B
100 Double Unders 15 Power Snatch 21 T2B
100 Double Unders 9 Power Snatch 27 T2B
|
Partner 1 100 Double Unders 27 Power Snatch 9 T2B
Partner 2 100 Double Unders 21 Power Snatch 15 T2B
100 Double Unders 15 Power Snatch 21 T2B
Partner 4 100 Double Unders 9 Power Snatch 27 T2B WEIGHT: 75/55lbs |
Partner 1 100 Double Unders 27 Power Snatch 9 T2B
Partner 2 100 Double Unders 21 Power Snatch 15 T2B
100 Double Unders 15 Power Snatch 21 T2B
Partner 4 100 Double Unders 9 Power Snatch 27 T2B WEIGHT: 75/55lbs
|
Partner 1 100 Single Unders 27 Power Snatch 9 Hanging Leg Raises
Partner 2 100 Single Unders 21 Power Snatch 15 Hanging Leg Raises
100 Single Unders 15 Power Snatch 21 Hanging Leg Raises
100 Single Unders 9 Power Snatch 27 Hanging Leg Raises
WEIGHT: 77/55lbs |
Workout Flow: At the count of 3-2-1-Go, Partner 1 will sprint to their jump rope to perform the required reps. Once the required reps have been completed, they will move to the barbell to perform the required reps of Power Snatch. Once the required reps have been completed, they will move to the rig to perform the required reps of Toes-To-Bar. Once the required reps have been completed, they will sprint back to the start/finish line to tag in Partner 2. This sequence will continue until all 4 athletes have completed the required reps. Time will be called when Partner 4 crosses the start/finish line.
Tie Break: None
Time Cap: 12-minutes
Movement Standards:
Double Unders: The rope must make two rotations to count. The rope must spin in a forward motion.
Power Snatch: The barbell begins on the ground and must be lifted overhead in one 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. The barbell must come to full lockout overhead, with the hips, knees and arms fully extended, and the bar directly over or slightly behind the middle of the body. There is no requirement for the hips to pass below parallel. Hang snatches are not permitted.
Toes-To-Bar (T2B): The athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must touch the bar together, inside the hands. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar, not out front, and no part of the feet touching the ground or any object.
Hanging Leg Raises: The athlete must go from a full hang to having the toes of both feet rise above the hip crease. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar, not out front, and no part of the feet touching the ground or any object. Athletes may raise their toes above their hip crease with straight or bent legs as long as they meet the standard.
