|     Individual Workouts     |

Workout 1

(3min Cap)

For time –

21. 15. 9 of each:

Thrusters

Pull ups

Note: This workout is scored as time completed. Each rep not completed is 1sec added to your 3mins.


Immediately following Workout 1, complete Workout 2.

Workout 2

(3min Cap)

For time –

21. 15. 9 of each:

Deadlift

Handstand Push ups

Note: This workout is scored as time completed. Each rep not completed is 1sec added to your 3mins.

Workouts 1 and 2 MUST be completed back- to-back with a 6min total time cap. The athlete may choose which order to complete the workouts, i.e. a competitor may choose to complete Diane (Workout 2) in the first three minutes followed by Fran (Workout1) in the following three minutes. However, the next competitor may choose to complete Fran first, followed by Diane.

An individual MUST submit scores that have been achieved back to back. I.e. an individual may not choose to use their best times achieved for each of the workouts from two different attempts.

Your score for workout 1(Fran) is irrelevant of the order which you complete the workouts. And, vice versa for workout 2(Diane).

Scaled only: Each second not completed for the handstand hold is considered an incomplete rep . For example, if you only complete 7 seconds of the last 10 second handstand hold, you would add 3 seconds to your 3 minute cap time, giving you a score of 3:03.


Rx/Masters (all)/Teens (16-17)

Thrusters @42.5/30kg

Deadlift @100/65kg

Intermediate

Thrusters @42.5/30kg

Deadlift @100/65kg

Handstand Push ups replaced with:

Strict press/ Push press/ Push Jerk/ Split Jerk @60/40kg

Scaled

Thrusters @35/25kg

Pull ups replaced with: Jumping C2b Pull ups

Deadlift @70/45kg

Handstand Push ups replaced with: 30,20,10sec Handstand hold (respective to each round).

Teens (14-15)

Thrusters @35/25kg

Deadlift @70/45kg

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


Thrusters

The individual, will front rack the bar, squat down until their hip crease goes below the top of their knee, then stand until they are fully extended with the hips, knees and shoulders in line, at the same time pressing the bar overhead. The individual’s elbows must NOT touch their knees throughout the lift. The individual may NOT jerk the bar overhead. This is completed as a single movement.

Pull ups

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 C2b Pull ups

For the Jumping Pull-up, the individual should be set up so that the top of their head is at least six inches 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 with the bar. The individual may jump from the ground to assist the Pull-up, at the same time the hands must maintain contact with the bar.

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.

Handstand Push ups

Prior to starting the individual will need to mark a box with which they will keep their hands inside of. The box will be no wider than 900mm from edge to edge (wide), and 600mm from the wall. Mark your line with a permanent marker, chalk or tape. The competitor’s palms MUST stay inside the marked area, however their fingers may touch or extend past the line. Each handstand push-up begins and ends with the heels in contact with the wall inside the width of the hands, facing away from the wall. At the bottom, the individual’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

Prior to starting the individual will need to mark a box with which they will keep their hands inside of. The box will be no wider than 900mm from edge to edge (wide), and 600mm from the wall. Mark your line with a permanent marker, chalk or tape. The individual’s palms MUST stay inside the marked area, however their fingers may touch or extend past the line. The individual my not receive any assistance getting into the Handstand. The individual may face, or face away from the wall provided their hands stay inside the marked area. From time starts once the individual has achieved a fully extended position at the hips, knees and elbows with only their heels or toes on the wall. If at any stage this position is no longer achieved the time will stop, and continue once the position is again achieved. note: workout order, 21 Deadlift, 30sec HS hold, 15 Deadlift, 20sec HS hold, 9 Deadlift, 10sec HS hold.

Workout 1 and 2 scorecard 2019


Workout 3

(7min Cap)

For time –

Row 1050/850m

Note: This workout is scored as time completed. Distances are stated as male/female.


Immediately following Workout 3, but within the same 7min time cap…

complete Workout 4.

Workout 4

For load, in your remaining time of your:

Establish your 1RM Squat Snatch

Note: This workout is scored in kilograms, of the heaviest weight successfully lifted.

An individual MUST complete both their Row (workout3), followed by their 1RM Squat Snatch (workout4) within the same 7 minute time cap.

Note: Individuals MUST use only ONE barbell for Workout 4. However, may have a support person or persons change their weights.


Rx/Intermediate/Masters (all)/Teens (all)

None.

 

Scaled

May perform a Power Snatch followed by and Over Head Squat.


 Row

The individual may start seated on the Erg. The individual may not touch the Erg handle/s until the time begins. The Erg may be set to any damper setting, the individual may also change the damper setting during the workout. The rower may be programmed to count down the required distance, or alternatively set to count up.

Squat Snatch

The bar is to be moved from the ground to locked out over head so that the feet, knees, hips, shoulders, elbows and hands are in line and locked out. The individual starts standing behind the bar, the individual lifts the bar, and in one continuous motion catches in a squat with hip crease below the knee and arms fully extended at the elbow overhead. They then stand until the hips, knees and shoulders are in-line. The individual may not perform a Power Snatch followed by and OHS, nor can they receive in a power position, pause, then ride into a squat. From achieving full extension of the body, or receiving the bar overhead, the individual must continue to move downwards until they reach a full squat. The bar must be completely stationary before attempting any rep. Bouncing the bar is not allowed.

Power Snatch + Over Head Squat (Scaled ONLY)

The bar is to be moved from the ground to locked out over head so that the feet, knees, hips, shoulders, elbows and hands are in line and locked out. The individual may Muscle Snatch, Power Snatch or Squat Snatch the bar. The bar must be in constant motion from the ground until locked out. Single reps maybe performed but the bar must be completely stationary before continuing the next rep.

Once the individual has the bar held securely overhead, they must then squat down until their hip crease goes below the top of their knee. Following achieving the required depth, they then stand until they are fully extended with the hips, knees and shoulders in line.

Workout 3 and 4 scorecard 2019


Workout 5

(22min Cap)

For time –

10 rounds of:

10 Wallballs

2 Bar Muscle Ups

Followed by, 6 rounds of:

33 Double Unders

7 Toes to Bar

Followed by, 2 rounds of:

50 Burpee Box Over Jumps

10 Ring Muscle Ups

Note: This workout is scored as time completed. 


Note: This workout is scored as time completed. Each rep not completed is 1sec added to your cap time of 22mins.


Rx/ Masters (40-49)/ Teens(16-17)

Wallballs @9/6kg to 10ft

Burpee Box Jump Overs @24”

Teens(14-15)

Wallballs @6/3kg to 10ft

Burpee Box Jump Overs @24”

10 Ring Muscle ups replaced with: 5 Ring Muscle ups

Intermediate/ Masters (50+)

Wallballs @9/6kg to 10ft

2 Bar Muscle ups replaced with: 5 C2b Pullups

Burpee Box Jump Overs @24”

10 Ring Muscle ups replaced with: 20 Ring Dips

Scaled

Wallballs @6/3kg to 10ft

2 Bar Muscle ups replaced with: 6 Sumo Deadlift High Pull@40/30kg

33 Double Unders replaced with: 15 Lateral Jumps

7 Toes to Bar replaced with: 14 Straight leg Sit-ups

Burpee Box Jump Overs @20”

10 Ring Muscle ups replaced with: 10 Pullups

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


Wall balls

The Wall ball starts on the ground. The movement starts from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target/height. Men and woman both throw to a 10 target.

Bar/Ring Muscle up

The individual starts hanging from the rings or bar at full extension of the arms, they may then use any Muscle up movement to move above the rings or bar with the arms fully locked out in the front support position. Front up raise/ back up raise movements or rolling is NOT allowed. The individual may use a false grip to conduct the Muscle up, but, they must first start with their arms at full extension, this can be with false grip and the arms fully extended or starting in a dead hang grip and transitioning into a false grip. 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 rings or bar to the ring front support position. The individual must pass through a dip after completing the transition but before locking out, at the top of the rep. For the Bar Muscle up, the individuals elbows may not make contact with the bar at anytime.

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.

Toes To Bar

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’.

Burpee Box Jump Over

The individual starts standing behind the box. The individual lowers themself to the floor until their chest and thighs make contact with the floor, they then stand up and jump or step onto the box ensuring both feet making contact with the top before stepping off the other side. Each Burpee must be performed perpendicular to and facing the box. The individual may use any method to lower themselves to the ground. Gymnastic or spring-loaded floors are not allowed

Straight leg Sit-ups

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. Ab mats are permitted.

Ring Dip

The Individual starts fully extended at the elbows in an upright, front support position. They then lower themselves until their bicep touches the ring. They then press back to their starting position. The individual may not touch the ground or receive any assistance whilst performing the Ring Dip. Kipping the Ring Dip is allowed.

Sumo Deadlift High Pull

The individual starts with the Barbell on the ground between their legs. They then pull the Barbell up until their hands pass above or come inline with the horizontal plain of their collarbone (elbows above the hands), at the same time their knees and hips are extended and inline. They then return the Barbell to the ground and start the next repetition.

Lateral Jumps

The individual will start standing on one side of the loaded 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. The Barbell must remain loaded at all time with standard size bumper plates.

Chest to Bar (C2b) Pull ups

The athlete 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 makes contact with the bar. The athlete may perform a strict, kipping or butterfly pull-up to achieve this.

Pull ups

The athlete 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 athlete may perform a strict, kipping or butterfly pull-up to achieve this.

Workout 5 2019