|     ONLINE QUALIFIER WORKOUTS – 2018     |

Workout 1

(10min Cap)

1 Round for time –

50 Wall balls

25 Handstand Pushups

50 Wallballs

15 Handstand Pushups

Note: This workout is scored as time completed.

Rx

Wallball @9/6kg, to 10ft

Masters (40-49, 50+)

Wallball @9/6kg, to 10ft

Intermediate

Wallball @9/6kg, to 10ft

Handstand Pushups, replaced with:

Strictpress/ Pushpress/ Push Jerk/ Split Jerk @60/40kg

Scaled

Wallball @6/3kg, to 10ft

Handstand Pushups, replaced with:

1 minute Handstand hold

(Note: All weights are stated as male/female)


Wallballs

The Wall ball starts on the ground. The movement starts from the bottom of a squat, hip crease below the knee, the ball is then thrown to hit the specified target/height. Men and Woman will throw to a 10′ target/height. If the ball is dropped at any time, the individual must ensure the ball is stationary before picking it up again and continuing with the workout.

Handstand Pushups (HSPU)

Prior to starting this workout you will need to establish the box with which your hands (specifically palms) MUST be inside. The box must be no more than 915mm wide. Mark your line with a permanent marker, chalk or tape. Each handstand push-up begins and ends with the heels in contact with the wall and elbows, hips and knees fully extended. The competitor may place their hands however they choose, provided their palms are clearly inside the marked area, however their fingers may be on or over the line. At the bottom, the athlete’s head makes contact with the ground. If the head and hands are on different surfaces, the surfaces must be level. For example, if the hands are on plates and there is a pad under the head, the top of the pad must be level with the top of the plates. The feet do not need to remain in contact with the wall, but must make contact at the start and end of each rep. Kipping is allowed.

Strictpress/ Pushpress/ Push Jerk/ Split Jerk (Intermediate ONLY)

The Barbell will move from the front rack position to a fully locked out overhead position, where the hips, knees, shoulders and elbows are locked out and inline, and the feet are placed side by side under the hips. The individual may Strict or shoulder press, or Push press, or Push or power jerk, or Split jerk the Barbell. The repetition is complete when locked out overhead under control.

Handstand hold (HS Hold) (Scaled ONLY)

A Scaled competitor is also required to mark a box 915mm wide, the same as the HSPU. If the individual chooses to face towards the wall when completing their handstand hold, they must, prior to the workout also mark a line no more than 915mm from the wall with with their palms will also be within. Time for the Handstand hold will start once the individual is fully upside down in a handstand position, whereby they are supported solely by their arms, with ONLY their heels or toes against the wall, extended at the hips and knees. If at anytime the individual does not achieve this position, the rep time will pause until they achieve the required position again, at which time it will continue from where it stopped.

Additional Notes

Scoring. This workout has a 10min time cap. Therefore, each rep not completed is added as ONE second to the 10:00 Cap. For example, an RX competitor who does not complete 10 of the last 15 HSPU will receive a score of 10:10. Or, a scaled competitor who completes 35 of the 2nd set of wall balls will receive a score of 11:15 (10:00 + 15 Wallballs + 60sec HS hold = 11:15)

Additional equipment: Competitors may NOT use a squat rack or similar to hold/rack their barbell. The barbell should be cleaned from the ground before beginning any shoulder to over head repetitions.

Scorecard

Wod1 scorecard 2018



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Workout 2

5min AMRAP

75 DU

5 Bar Muscle Ups

Note: This workout is scored as reps completed.

Rx

None.

Masters (40-49)

75 DU, replaced with:

50 DU

Bar Muscle Ups, replaced with:

10 Chest to Bar Pullups

Intermediate/ Masters (50+)

75 DU, replaced with:

50 DU

Bar Muscle Ups, replaced with:

10 Pullups

Scaled

75 DU, replaced with:

25 Barbell Lateral Jumps

Bar Muscle Ups, replaced with:

10 Jumping Chest to Bar Pullups


Bar Muscle Ups

The individual starts hanging from the bar at full extension of the arms, they may then use any Muscle up movement to move above the bar with the arms fully locked out in the front support position. A Glide kip, whereby the individuals feet rise above the horizontal plain of the bar, or rolling is NOT allowed. The individual cannot receive any assistance to complete the muscle up. The individual cannot come in contact with any other apparatus whilst transitioning above the bar to the front support position. The individual MUST pass through a Dip movement when locking out above the bar.

Chest to Bar Pullups

The individual must start hanging on the bar with the arms fully extended and their feet off the ground. They must then Pull-up until their chest (below the collar bone) makes contact with the bar. The individual may perform a strict, kipping or butterfly Chest to bar Pull-up to achieve this.

Pullups

The individual must start hanging on the bar with the arms fully extended and their feet off the ground. They must then pull up until their chin is higher than the horizontal plain of the TOP of the bar. The individual may perform a strict, kipping or butterfly pull-up to achieve this.

Jumping Chest to Bar Pullups

For the Jumping Chest to bar Pull-up, the individual should be set up so that the top of their head is at least 160mm below the bar when standing tall. At the bottom of the repetition the individual must lower himself or herself so that their arms are fully extended. At the top of the repetition the individual’s chest, below the collar bone, must make contact the bar. The individual may jump from the ground to assist the Chest to bar Pull-up, at the same time the hands must maintain contact with the bar.

Double Unders

This is the standard double-under in which the rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts.

Barbell Lateral Jumps

The individual will start standing on one side of the Barbell. They will then jump laterally, both feet at the same time, to the other side of the Barbell. They will then jump back over the Barbell laterally and continue this until they have completed the required repetitions.

Workout 2 scorecard 2018



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Workout 3a

11min AMRAP

12 Deadlift

12m Frontrack walking Lunge

12 Deadlift

12m Frontrack walking Lunge

12 Ttb

12m Overhead walking Lunge

12 Ttb

12m Overhead walking Lunge

(then continue, adding 6 repetitions to the Deadlift, and Ttb)

18 Deadlift

12m Front-rack walking Lunge

18 Deadlift

12m Front-rack walking Lunge

18 Ttb

12m Overhead walking Lunge

18 ttb

12m Overhead walking Lunge

(then continue, adding 6 repetitions to the Deadlift, and Ttb)

24 Deadlift

12m Front-rack walking Lunge

and so on until time expires

Note: This workout is scored as reps completed.


immediately following 3a, complete workout 3b

Workout 3b

5min to establish Max Squat Clean & Jerk

Note: This workout is scored as max weight lifted.

Rx

Deadlift @ 100/65kg

FR walking lunge @2×22.5/15kg DB

OH walking lunge @1×22.5/15kg DB

Masters (40-49)/ Intermediate

Deadlift @ 100/65kg

FR walking lunge @2×22.5/15kg DB

OH walking lunge @1×22.5/15kg DB

Masters (50+)

Deadlift @80/55

FR walking lunge @2×22.5/15kg DB

OH walking lunge @1×22.5/15kg DB

 

Scaled

Deadlift @70/45

FR walking lunge @2×15/10kg DB

OH walking lunge @1×15/10kg DB

Replace Ttb with:

Straight Leg Situps


Deadlift

The bar is to be loaded with the clips securely fastened. The Individual starts standing behind the bar. The individual lifts the bar until the hips, knees and shoulders are in line. The Individual may use a pronated or alternate grip.
The individual’s hands must be outside the feet. Sumo Deadlifts are NOT allowed. The individual may perform single reps but the bar must be completely stationary before continuing with the next repetition. Bouncing the bar at any time is NOT allowed.

Front rack (FR) walking lunge

The individual lifts both of the dumbbells to the shoulder/front-rack whereby the dumbells are supported above the chest and the hips, knees and shoulders are in line. The individual will then lunge forward until their rear knee touches the ground. They will then step back until their feet are together and hips, knees and shoulders are in line. The individual must NOT step backwards or perform a reverse lunge.

Overhead (OH) walking lunge

Overhead walking lunge will be performed as a one arm overhead walking lunge. The individual lifts the dumbbell and presses overhead until the hips, knees and shoulders are in line, and the dumbbell is supported with one arm only, overhead. The individual will then lunge forward until their rear knee touches the ground. They will then step back until their feet are together and hips, knees and shoulders are in line. The individual must NOT step backwards or perform a reverse lunge.

12m Walking Lunge, Overhead and Frontrack

Although the Lunge is 12m, broken into 2m increments. The individual must Lunge only 6m in one direction before turning around and lunging back towards the line where they started.

Toes to Bar (Ttb)

For the TTB, the individual must be hanging from the bar with their arms at full extension, the heels must come from  behind the vertical plain of the bar and up so that both feet make contact with the bar SIMULTANEOUSLY in between the hands. The individual MUST be hanging and unsupported before beginning each repetition, i.e. starting with the feet on the ground at the same time the hands are gripped to the bar then swinging into the first repetition would be considered a ‘no-rep’.

Straight leg Situps

Each rep of the sit-up begins with the individual’s back in contact with the floor, their legs straight, and their hands touching the floor above their head. The individual will then raise their torso so that their chest is upright and their hands touch their toes. The individual MUST ensure their legs stay locked out at the knees, at all times whilst performing their repetitions. AbMats are permitted.

Additional Notes

Barbells and loading. It is the responsibility of the competitor to load/unload their own barbell, they may NOT receive any assistance. The same barbell should be used for both workouts (i.e. individuals may not use one barbell for 3a then move to another barbell for workout 3b).

Scoring: The 12m lunge is scored in 2m increments, therefore 12m is considered 6 repetitions. Please see the scorecard as an example.

Scorecard

Workout 3a:b 2018



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Workout 4

4min AMRAP

Burpee box jump overs

Note: This workout is scored as reps completed.

Rx (All)

Intermediate males

Masters males (40-49), (50+)

Box jump @24″

Masters females (40-49), (50+)

Intermediate females

Box jump @20″

Scaled

Box Jump or Step up @24/20″


Burpee

A centre line must first be establish on either side of the box. The individual then starts standing behind and facing the box. The individual lower themselves to the floor until their chest and thighs make contact with the floor, with one foot either side of the marked line, perpendicular to the box. They then stand or jump up and continue with the next part of the movement, the box jump over. Each Burpee must be performed perpendicular to and facing the box with a foot on either side of the marked line. The individuals may use any method to lower themselves to the ground. Gymnastic or spring-loaded floors are not allowed.

Box jump over

Once the burpee is complete the individual must then jump both feet up, onto the box, and then step or jump off the other side perpendicular to where they started. There is no requirement to extend on top of the box. Individuals may step or jump down regardless of the division which they have entered. Gymnastic or spring loaded floors are not allowed. The individual is not required to land with both feet at the same time on the box, however both feet MUST leave the ground at the same time when jumping onto the box, and both feet MUST touch the top of the box.

Box Step up (Scaled only)

Once the burpee is complete the individual must then jump or step up, onto the box, and then step or jump off the other side perpendicular to where they started. There is no requirement to extend on top of the box. Individuals may step or jump down regardless of the division which they have entered. Gymnastic or spring loaded floors are not allowed. The individual may choose to jump onto the box or step up, regardless both feet MUST touch the top of the box.

Additional notes:

Only the feet may touch the top of the box.

Scorecard

Workout 4 scorecard 2018