QUALIFIER WORKOUT 15.1

10 Minute AMRAP

5 Hang Squat Cleans (155/105)
7 Bar Facing Burpees

MOVEMENT STANDARDS

Hang Squat Clean

This workout will begin with the bar on the ground.   At the call of GO, the athlete start with the Hang Squat Clean.

Each repetition must start from the Hang position, or any repetition taken from the floor, must achieve a deadlift lockout (hips and knees fully extended, shoulders behind the bar) before re-dipping to initiate the hang clean, from there the athlete must pass through a front squat, and finish with the barbell racked on the shoulders with elbows clearly in front of the bar and hips and knees fully extended.

A power clean, followed by a front squat will NOT BE PERMITTED. Taking the bar directly from the ground into a Squat Clean in one continuous motion will also result in a NO REP.

Bar Facing Burpee

Each Burpee must be performed perpendicular to and facing the barbell.  The athlete must jump over the barbell with a two foot take off.  The next rep will then begin on the landing side facing the barbell. The athletes head CANNOT be over the barbell and the chest and thighs MUST TOUCH THE GROUND at the bottom of the repetition.   Failure to meet the chest to the floor will result in a NO REP. One-footed jumping or stepping over is NOT PERMITTED. All athletes should review workout standards for movement or load variations across divisions. Your score for this workout will be the total number of repetitions completed in the 10 minute cap.

EQUIPMENT

To complete this workout you will need:

  • One barbell
  • Collars
  • Plates

ADDITIONAL NOTES

These workouts begin from the standing position with the barbell on the floor, loaded to the appropriate weight and the athlete standing tall.

Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your score as the total number of reps at the end of the 10 minutes. See the Scorecard for assistance in calculating the rep total.

Hang Clean – any repetition taken from the floor, must achieve a deadlift lockout (hips and knees fully extended, shoulders behind the bar) before re-dipping to initiate the hang clean.

Please be sure to watch the entire workout instruction video (above) for full details.

VIDEO SUBMISSION STANDARDS

Prior to starting, film the plates and barbell that are used so that the loads can be clearly seen. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch will need to be in the frame, or a clock throughout the entire workout. Shoot the video from the side so that it is clear that the barbell is locked out overhead on each rep.

Note: Be sure you have enough battery life, memory and time to upload your video. You may need to increase your limit on YouTube to allow a longer video.

ALL VARIATIONS

Individual

(Pro/AsRx Men, Pro/AsRx Women)

10 Minute AMRAP
5 Hang Squat Cleans (155/105)
7 Bar Facing Burpees

Men use 155lbs
Women use 105lbs

Masters 40-44

(Masters Men 40-44,  Masters Women 40-44)

10 Minute AMRAP
5 Hang Squat Cleans (155/105)
7 Bar Facing Burpees

Men use 155lbs
Women use 105lbs

Masters 45-49

(Masters Men 45-49,  Masters Women 45-49)

10 Minute AMRAP
5 Hang Squat Cleans (135/95)
7 Bar Facing Burpees

Men use 135lbs
Women use 95lbs

Masters 50+

(Masters Men 50+,  Masters Women 50+)

10 Minute AMRAP
5 Hang Squat Cleans (115/75)
7 Bar Facing Burpees

Men use 115lbs
Women use 75lbs

 Scaled

(Scaled Men,  Scaled Women)

10 Minute AMRAP
5 Hang Squat Cleans (115/75)
7 Bar Facing Burpees

Men use 115lbs
Women use 75lbs

QUALIFIER WORKOUT 15.2

15.2A – Part 1 (0:00-6:00)

6 Minute AMRAP
1-Rep Max Snatch

15.2B – (6:01-14:00)

8 Minute AMRAP
30 Double Unders
15 Chest-to-Bar Pull-ups
30 Double Unders
15 Toes-to-Bar

15.2A – Part 2 (14:01-20:00)

6 Minute AMRAP
1-Rep Max Snatch

Total Time: 20 Minutes

WORKOUT DESCRIPTION

This workout begins with an unloaded barbell. The first 6 minutes will be used to establish a 1-Rep Max effort Snatch. All your weights should clearly shown before the start of the workout.  At the 6 minute mark you will immediately begin an 8 minute AMRAP of:

30 Double Unders
15 Chest to Bar Pullups
30 Double Unders
15 Toes to Bar

When the clock reaches minute 14, athletes will stop the AMRAP and use the last 6 minutes to again establish a 1-Rep max Snatch. Your bar may be pre-loaded from your previous 1-Rep Max Snatch attempt in part 1. Week 2 will be entered as 2 scored events. Workout 2A will be the AVERAGE of the best lifts from the beginning and end of this workout. Workout 2B will be TOTAL REPS COMPLETED for the 8 minute AMRAP.

The total time allotted for this workout is 20 minutes and athletes must use a continuously running clock. 0:00 to 6:00 used to establish max Snatch 6:01 to 14:00 to complete AMRAP 14:01 to 20:00 to establish a second max effort Snatch.

Two scores will be entered for this workout. One for the average of your heaviest successful lifts at the beginning and end of the workout, and one score for the total reps completed in the 8 minute AMRAP.

//SPECIAL NOTE – VERY IMPORTANT//

Workout 15.2 must be completed in its entirety as it is described.  Athletes are required to complete 15.2A and 15.2B together and failure to do so, will negate both score entries. For both 15.2A and 15.2B scores to be valid, they must be completed within the 0:00 – 20:00 running clock. It is NOT the intent of this workout to focus on one element and place less importance on the other.

MOVEMENT STANDARDS

SNATCH

In the snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders or touching the body anywhere above the hips. This can be a muscle snatch,  power snatch, squat snatch or a split snatch.

A clean and jerk is NOT PERMITTED for Individual Men and Individual Women. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, bar directly over the heels, and the feet within the hips. Failing to show full extention before lowering the bar from overhead will be considered a MISSED REP. Failing to bring feet together from a split position will be considered a MISSED REP. A press from overhead will be allowed as long as the bar does not come in contact with the athlete’s head or shoulders. Plates smaller than 2.5#’s MAY NOT BE USED.  Athletes must add or remove weight on their own.

DOUBLE UNDERS

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.

CHEST-TO-BAR PULL-UPS

This is a standard chest-to-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. The arms must be fully extended at the bottom of each rep. At the top, the chest must clearly come into contact with the bar, below the collarbone. Failure to make contact with the bar will be considered a MISSED REP. Failure to extend the arms at the bottom is a NO REP.

TOES-TO-BAR

The athlete must go from a full hang to bringing their toes up to touch the pull-up bar. Both feet must be in contact with the bar at the same time, inside the hands. Failure to do so will result in a NO REP. Arms and hips must be fully extended at the bottom and feet must be brought back behind the vertical plain of the pull up bar before initiating the next rep.  Any part of the shoe may touch the bar for the rep to count.

GROUND-TO-OVERHEAD

The barbell begins on the ground.  If you begin with an empty barbell, or a barbell that only has plates smaller than standard bumper plates, each repetition must begin with the barbell clearly below the knees. 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.

HANGING KNEE RAISES

The movement begins with the athlete at a full hang, just like the toes-to-bar, but ends when the athlete has raised their knees above the height of their hip.

EQUIPMENT

To complete this workout you will need:

  • One barbell
  • Collars
  • Plates to load for your max snatch (no smaller than 2.5#’s)
  • Pull-up Bar

VIDEO SUBMISSION STANDARDS

Prior to starting, film the plates and barbell that are used so that the loads can be clearly seen. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch will need to be in the frame, or a clock throughout the entire workout. Shoot the video from the side so that it is clear that the barbell is locked out overhead on each rep.

Note: Be sure you have enough battery life, memory and time to upload your video. You may need to increase your limit on YouTube to allow a longer video.

ALL VARIATIONS

Individual

(Pro/AsRx Men, Pro/AsRx Women)

2A – Part 1 (0:00-6:00)
6 Minute 1RM
1-Rep Max Snatch

2B – (6:01-14:00)
8 Minute AMRAP
30 Double Unders
15 Chest-to-Bar Pull-ups
30 Double Unders
15 Toes-to-Bar

2A – Part 2 (14:01-20:00)
6 Minute 1RM
1-Rep Max Snatch

Masters 40-44

(Masters Men 40-44,  Masters Women 40-44)

2A – Part 1 (0:00-6:00)
6 Minute 1RM
1-Rep Max Snatch

2B – (6:01-14:00)
8 Minute AMRAP
30 Double Unders
15 Toes-to-Bar

2A – Part 2 (14:01-20:00)
6 Minute 1RM
1-Rep Max Snatch

Masters 45-49

(Masters Men 45-49,  Masters Women 45-49)

2A – Part 1 (0:00-6:00)
6 Minute 1RM
1-Rep Max Ground-to-Overhead

2B – (6:01-14:00)
8 Minute AMRAP
30 Double Unders
15 Toes-to-Bar

2A – Part 2 (14:01-20:00)
6 Minute 1RM
1-Rep Max Ground-to-Overhead

Masters 50+

(Masters Men 50+,  Masters Women 50+)

2A – Part 1 (0:00-6:00)
6 Minute 1RM
1-Rep Max Ground-to-Overhead

2B – (6:01-14:00)
8 Minute AMRAP
30 Double Unders
12 Toes-to-Bar

2A – Part 2 (14:01-20:00)
6 Minute 1RM
1-Rep Max Ground-to-Overhead

Scaled

2A – Part 1 (0:00-6:00)
6 Minute 1RM
1-Rep Max Ground-to-Overhead

2B – (6:01-14:00)
8 Minute AMRAP
30 Double Unders
15 Hanging Knee Raises

2A – Part 2 (14:01-20:00)
6 Minute 1RM
1-Rep Max Ground-to-Overhead

QUALIFIER WORKOUT 15.3

17 Minute AMRAP
50 Calorie Row
50 Wall Ball Shots
50 Shoulder to OH
50 Box Jumps

Wall Balls: 20lbs to 10ft/14lbs to 9ft
Shoulder to Overhead: 115lbs/85lbs
Box Jumps: 24in/20in

MOVEMENT STANDARDS

ROW

Hands must be off the rower until the call of GO. You must remain on the rower until the display reads 50 calories. You may coast over the required work, but cannot make an attempt to get off the rower such as unstrapping your feet or standing up until the display reaches 50 calories.

When returning to the rower on a second round, the display must be reset to 0 calories.

WALL BALL

The movement begins with the medicine ball on the ground.  The ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit a specified target (10 feet for men, 9 feet for women).  The center of the ball must make contact with the target and clear the required height line.   

If the ball hits the bottom edge of the target or does not hit the target at all, it is a NO REP.

If the athlete’s hip crease does not break parallel, that is a NO REP.

The rep is counted when the ball makes contact with the wall or target.   If the ball is dropped, it must come to a full stop on the ground before the athlete may pick it up for the next rep.

SHOULDER TO OVERHEAD

The barbell begins on the ground, no use of a rack is allowed. Each rep begins with the barbell on the shoulders and finishes with the weight fully locked out, over the head, and over the center of the body. Shoulder press, push press, push jerk, and/or split jerk may be used as long as the weight is fully locked out overhead with the hips, knees and arms fully extended with the bar directly over the middle of the body.

If full arm extension is not met, that is a NO REP. If an athlete uses a split jerk, failure to return your feet to center before lowering the bar will result in a NO REP.

BOX JUMPS

Every rep must begin with both feet on the floor. The rep finishes with the hips and knees fully open while in control on top of the box. You may jump up, step up, jump down, or step down as long as both feet start on the ground and both feet end on the box in control.

Reaching full extension only in the air while jumping down is a NO REP. Failing to extend your hips and knees at the top will also be a NO REP.

ADDITIONAL NOTES

This workout begins seated on the rower with the monitor set to zero calories. At the call of “3-2-1 … go,” the athlete will grab the handle and begin rowing. Once you have rowed 50 calories you will move to the medicine ball for 50 wall ball shots. Once you have finished the 50 wall ball shots you will move to the barbell for 50 shoulder to overheads. Once you have finished your 50 shoulder to overheads you will move to your plyo box for 50 box jumps or step ups.  Each time you return to the rower you or your judge must reset the monitor to zero before rowing.

EQUIPMENT

To complete this workout you will need:

  • Rower
  • Medicine Ball
  • One barbell
  • Collars
  • Plates
  • Box (24/20)

VIDEO SUBMISSION STANDARDS

Prior to starting, film the barbell and the plates so the loads and height can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch should be in the frame throughout the entire workout or a running clock. Shoot the movements from the side so it is clear that: 50 calories are rowed, proper lock-out is being reached on the shoulder to overheads, proper depth and target is being hit on the wall ball shots, and proper extension and control is maintained on the box jumps.

Depending on the layout of your gym, the other person in the frame may need to move the camera during the workout so it is clear all standards are being met for each movement. This includes being able to clearly see the monitor of the rower set to zero at the start and at least 50 calories prior to moving to the wall ball shots.

Note: Be sure you have enough battery life, memory and time to upload your video. You may need to increase your limit on YouTube to allow a longer video.

ALL VARIATIONS

Individual

(Pro/AsRx Men, Pro/AsRx Women)

17 Minute AMRAP
50 Calorie Row
50 Wall Ball Shots
50 Shoulder to OH
50 Box Jumps

Wall Balls: Men use 20lbs to 10ft, Women use 14lbs to 9ft
Shoulder to Overhead: Men use 115lbs, Women use 85lbs
Box Jumps: Men use 24in, Women use 20in

Masters 40-44

(Masters Men 40-44,  Masters Women 40-44)

17 Minute AMRAP
50 Calorie Row
50 Wall Ball Shots
50 Shoulder to OH
50 Box Jumps

Wall Balls: Men use 20lbs to 10ft, Women use 14lbs to 9ft
Shoulder to Overhead: Men use 115lbs, Women use 85lbs
Box Jumps: Men use 24in, Women use 20in

Masters 45-49

(Masters Men 45-49,  Masters Women 45-49)

17 Minute AMRAP
50 Calorie Row
50 Wall Ball Shots
50 Shoulder to OH
50 Box Jumps

Wall Balls: Men use 20lbs to 10ft, Women use 14lbs to 9ft
Shoulder to Overhead: Men use 105lbs, Women use 75lbs
Box Jumps: Men use 24in, Women use 20in

Masters 50+

(Masters Men 50+,  Masters Women 50+)

17 Minute AMRAP
50 Calorie Row
50 Wall Ball Shots
50 Shoulder to OH
50 Box Jumps

Wall Balls: Men use 20lbs to 9ft, Women use 10lbs to 9ft
Shoulder to Overhead: Men use 95lbs, Women use 65lbs
Box Jumps: Men use 24in, Women use 20in

Scaled

17 Minute AMRAP
50 Calorie Row
50 Wall Ball Shots
50 Shoulder to OH
50 Box Jumps

Wall Balls: Men use 20lbs to 9ft, Women use 10lbs to 9ft
Shoulder to Overhead: Men use 95lbs, Women use 65lbs
Box Jumps: Men use 24in, Women use 20in

QUALIFIER WORKOUT 15.4

13 Minute AMRAP

10 Deadlifts (225/155)
5 Ring Muscle-ups
10 Deadlifts (255/175)
5 Ring Muscle-ups
10 Deadlifts (285/195)
5 Ring Muscle-ups
10 Deadlifts (315/215)
5 Ring Muscle-ups
10 Deadlifts (345/235)
5 Ring Muscle-ups
10 Deadlifts (375/255)
MAX Ring Muscle-ups

MOVEMENT STANDARDS

RING MUSCLE-UPS

The athlete must have arms fully extended, hanging below the rings with feet off the ground at the bottom of each repetition. At the top, the elbows must be fully locked out while supporting yourself above the rings. Both Kipping and Strict Muscle-Ups are acceptable.

Failure to lock out your elbows at the top will result in a NO REP. Failure to fully extend your arms at the bottom will result in a NO REP. If the heels rise above the bottom of the rings during the kip, that rep WILL NOT COUNT.

CHEST-TO-BAR PULL-UPS

This is a standard chest-to-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. The arms must be fully extended at the bottom of each rep. At the top, the chest must clearly come into contact with the bar, below the collarbone. Failure to make contact with the bar will be considered a MISSED REP. Failure to extend the arms at the bottom is a NO REP.

PULL-UPS

This is a standard pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. The arms must be fully extended at the bottom of each repetition. At the top of each rep, the chin must break the horizontal plane of the bar. Failure to do so is a NO REP.

DEADLIFTS

Every rep of the deadlift begins with the weight on the ground and finishes with the athlete fully extending their hips and knees; and their shoulders behind the bar. The athlete may choose any grip they like, as long as their foot position is between their hands. Once the athlete has finished lockout at the top, they may drop the bar.

If the athlete fails to fully extend their hips at the top of the movement that rep WILL NOT COUNT. A wide foot stance is not permitted and will result in a NO REP. The athlete may not bounce the bar off the ground to begin their next repetition as that will result in a NO REP.

ADDITIONAL NOTES

This workout begins from the standing position with the barbell on the floor and the athlete standing tall. The bar can be loaded to the initial starting weight of the deadlift ladder. Each time the athlete returns to the deadlift they will be responsible for loading their own barbell to the next appropriate weight. The same barbell must be used for the entire workout, and the athlete may not receive assistance when changing the loads. Using additional pre-loaded barbells is not permitted.

Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the total number of reps completed plus your tiebreak time (see below).

SPECIAL TIEBREAK

In this workout, we are using a special tiebreak method. At the end of each set of 5 muscle-ups or the equivalent time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the time of the last completed set of muscle-ups.

NOTE: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended that you set your clock to count up.

EQUIPMENT

To complete this workout you will need:

  • One barbell
  • Collars
  • Plates to load to the appropriate weights for your division
  • Rings
  • Pull-up Bar

VIDEO SUBMISSION STANDARDS

Prior to starting, film the plates and barbell that are used so that the loads can be clearly seen. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch will need to be in the frame, or a clock throughout the entire workout. Shoot the video from the side so that it is clear that the barbell is locked out overhead on each rep.

Note: Be sure you have enough battery life, memory and time to upload your video. You may need to increase your limit on YouTube to allow a longer video.

ALL VARIATIONS

Individual

(Pro/AsRx Men, Pro/AsRx Women)

13 Minute AMRAP

10 Deadlifts (225/155)
5 Ring Muscle-ups
10 Deadlifts (255/175)
5 Ring Muscle-ups
10 Deadlifts (285/195)
5 Ring Muscle-ups
10 Deadlifts (315/215)
5 Ring Muscle-ups
10 Deadlifts (345/235)
5 Ring Muscle-ups
10 Deadlifts (375/255)
MAX Ring Muscle-ups

Masters 40-44

(Masters Men 40-44,  Masters Women 40-44)

13 Minute AMRAP

10 Deadlifts (225/155)
15 Pull-ups
10 Deadlifts (245/165)
15 Pull-ups
10 Deadlifts (265/175)
10 Chest-to-bar Pull-ups
10 Deadlifts (285/185)
10 Chest-to-bar Pull-ups
10 Deadlifts (305/195)
5 Ring Muscle-ups
10 Deadlifts (315/205)
MAX Ring Muscle-ups

Masters 45-49

(Masters Men 45-49,  Masters Women 45-49)

13 Minute AMRAP

10 Deadlifts (225/155)
15 Pull-ups
10 Deadlifts (245/165)
15 Pull-ups
10 Deadlifts (265/175)
10 Chest-to-bar Pull-ups
10 Deadlifts (285/185)
10 Chest-to-bar Pull-ups
10 Deadlifts (305/195)
5 Ring Muscle-ups
10 Deadlifts (315/205)
MAX Ring Muscle-ups

Masters 50+

(Masters Men 50+,  Masters Women 50+)

13 Minute AMRAP

10 Deadlifts (165/105)
12 Pull-ups
10 Deadlifts (185/125)
12 Pull-ups
10 Deadlifts (205/145)
7 Chest-to-bar Pull-ups
10 Deadlifts (225/165)
7 Chest-to-bar Pull-ups
10 Deadlifts (245/185)
3 Ring Muscle-ups
10 Deadlifts (265/205)
MAX Ring Muscle-ups

Scaled

13 Minute AMRAP

10 Deadlifts (165/105)
3 Pull-ups
10 Deadlifts (185/125)
6 Pull-ups
10 Deadlifts (205/145)
9 Pull-ups
10 Deadlifts (225/165)
12 Pull-ups
10 Deadlifts (245/185)
15 Pull-ups
10 Deadlifts (265/205)
MAX Pull-ups

ONLINE QUALIFIER REGISTRATION

In this year’s online qualifier, you will be tested in two separate stages with the goal of making it to the 2017 Kill Cliff Granite Games.

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