WEEK 1 – Qualifier Workout 1

6.9.16  7 PM CDT 6.13.16  7 PM CDT

WORKOUT 1 – Movement Standards

Presented by:

Silver+Bronze_Compex

Sponsored by:

2Pood_OPT

DOWNLOAD SCORECARD

DOWNLOAD

SUBMIT SCORE

SUBMIT SCORE

WORKOUT LEVELS

AsRx
(Men/Women)

15 minutes:
10
squat clean & jerks
(135/85lbs)
15 burpees over bar
8 squat clean & jerks
(185/115lbs)
15 burpees over bar
6 squat clean & jerks
(225/145lbs)
15 burpees over bar
4 squat clean & jerks
(275/175lbs)
15 burpees over bar
2 squat clean & jerks
(305/200lbs)
15 burpees over bar
MAX squat clean & jerks
(315/205lbs)

Masters 35-39
(Men/Women)

15 minutes:
10 squat clean & jerks
(135/85lbs)
15 burpees over bar
8 squat clean & jerks
(185/115lbs)
15 burpees over bar
6 squat clean & jerks
(225/145lbs)
15 burpees over bar
4 squat clean & jerks
(275/175lbs)
15 burpees over bar
2 squat clean & jerks
(305/200lbs)
15 burpees over bar
MAX squat clean & jerks
(315/205lbs)

Masters 40-44
(Men/Women)

15 minutes:
10 squat clean & jerks
(135/85lbs)
15 burpees over bar
8 squat clean & jerks
(185/115lbs)
15 burpees over bar
6 squat clean & jerks
(225/145lbs)
15 burpees over bar
4 squat clean & jerks
(275/175lbs)
15 burpees over bar
2 squat clean & jerks
(305/200lbs)
15 burpees over bar
MAX squat clean & jerks
(315/205lbs)

Masters 45-49
(Men/Women)

15 minutes:
10 squat clean & jerks
(135/85lbs)
15 burpees over bar
8 squat clean & jerks
(185/115lbs)
15 burpees over bar
6 squat clean & jerks
(225/145lbs)
15 burpees over bar
4 squat clean & jerks
(275/175lbs)
15 burpees over bar
2 squat clean & jerks
(305/200lbs)
15 burpees over bar
MAX squat clean & jerks
(315/205lbs)

Teen 14-18
(Men/Women)

15 minutes:
10 squat clean & jerks
(115/75lbs)
15 burpees over bar
8 squat clean & jerks
(145/100lbs)
15 burpees over bar
6 squat clean & jerks
(175/125lbs)
15 burpees over bar
4 squat clean & jerks
(205/145lbs)
15 burpees over bar
2 squat clean & jerks
(225/155lbs)
15 burpees over bar
MAX squat clean & jerks
(235/160lbs)

Masters 50-54
(Men/Women)

15 minutes:
10 squat clean & jerks
(115/75lbs)
15 burpees over bar
8 squat clean & jerks
(145/100lbs)
15 burpees over bar
6 squat clean & jerks
(175/125lbs)
15 burpees over bar
4 squat clean & jerks
(205/145lbs)
15 burpees over bar
2 squat clean & jerks
(225/155lbs)
15 burpees over bar
MAX squat clean & jerks
(235/160lbs)

Masters 55+
(Men/Women)

15 minutes:
10 squat clean & jerks
(95/55lbs)
15 burpees over bar
8 squat clean & jerks
(115/75lbs)
15 burpees over bar
6 squat clean & jerks
(135/95lbs)
15 burpees over bar
4 squat clean & jerks
(155/115lbs)
15 burpees over bar
2 squat clean & jerks
(175/125lbs)
15 burpees over bar
MAX squat clean & jerks
(185/130lbs)

Scaled
(Men/Women)

15 minutes:
10 squat clean & jerks
(95/55lbs)
15 burpees over bar
8 squat clean & jerks
(115/75lbs)
15 burpees over bar
6 squat clean & jerks
(135/95lbs)
15 burpees over bar
4 squat clean & jerks
(155/115lbs)
15 burpees over bar
2 squat clean & jerks
(175/125lbs)
15 burpees over bar
MAX squat clean & jerks
(185/130lbs)

WORKOUT 1 – Athlete Review Video

EQUIPMENT

  • To complete this workout you will need:
  • One barbell
  • Collars
  • STANDARD SIZE 18” bumper plates

TIMING APP – WETIME

DOWNLOAD TIMER

For each workout, be sure the athlete has adequate space to safely complete the workout. Clear the area of all extra equipment, people or other obstructions.

Any athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified from the competition.

20 kg (45 lb.), 25 kg (55 lb.), 29 kg (65 lb.), 34 kg (75 lb.), 38 kg (85 lb.), 43 kg (95 lb.), 47 kg (105 lb.), 52 kg (115 lb.), 56 kg (125 lb.), 61 kg (135 lb.), 65 kg (145 lb.), 70 kg (155 lb.), 79 kg (175 lb.), 83 kg (185 lb.), 93 kg (205 lb.), 102 kg (225 lb.), 106 kg (235 lb.), 124 kg (275 lb.), 142 kg (315 lb.)

VIDEO SUBMISSION STANDARDS

Prior to starting, film the plates and barbell that will be 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, or a WOD clock will need to be visible through the entire workout. Video should be shot from a side angle so squat depth, overhead lockout, and burpee contact is clear on each rep.

Please be sure you have enough battery life, memory and time to upload your video. You may need to increase your limit on YouTube in order to allow a longer video.

ADDITIONAL INFO

Each round begins with the barbell on the floor, loaded to the indicated weight. Assistance from a second person or judge to load weight on the bar for each round IS NOT ALLOWED. At the call of GO, the athlete will begin the first set of 10 squat clean & jerks, followed by 15 burpees over the bar. The athlete will then load the bar with the next weight indicated for their division and perform the set of 8 squat clean & jerks and 15 burpees over the bar, continuing until the final set of 2 squat clean & jerks and 15 burpees over the bar are completed. When the final burpee is completed in the final round, the elapsed time must be recorded. The athlete will then load the bar with the final weight and attempt maximum repetitions of the squat clean & jerk at the final weight with the remaining time.

ONLY ONE barbell may be used for this workout. Standard sized bumper plates and collars MUST BE USED.

We are using a tiebreak method for this workout. At the end of the final set of 15 burpees over the bar, the elapsed time must be recorded. When you submit your final score, your total will be the number of reps completed and there will be another field in which you will enter the tiebreak time. Time must be recorded in ELAPSED TIME, not in time remaining. In the case where more than one athlete has the same score, (number of repetitions), the athlete with the lower tiebreak time will be ranked higher.

*** if you do not reach the final set of burpees under the time cap (your total reps completed are 104 or less), the tie break time you will enter with your score is 15:00

All athletes should review workout standards, movement and load variations specific to their division. Your score for this workout will be the total number of repetitions completed in the 15 minute cap, in addition to the elapsed time when the final set of burpees over the bar are completed.

MOVEMENT STANDARDS

SQUAT CLEAN & JERKS

Each repetition starts with the barbell on the floor. The barbell must be received in a squat, pause or pass through the front rack, and finish locked out in the overhead position. In the squat, the hip crease must be clearly below the top of the knee.

A squat clean to thruster will be permitted. A power clean to front squat is also allowed.

For the jerk, a push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line. If the athlete uses a split jerk, the feet must return in line under the hips with weight over the heels to meet the requirement.

BURPEES OVER THE BAR

Each burpee must be performed perpendicular to and facing the barbell. The athlete must jump over the barbell with a two foot takeoff. The rep is counted when the athlete completes the jump. The next rep will then begin on the landing side facing the barbell.

The head CANNOT be over the barbell and the chest and thighs MUST TOUCH THE GROUND at the bottom of the repetition. Failure to make contact with the floor will result in a NO REP. One-footed jumps or stepping over the bar is NOT PERMITTED. Any repetitions completed with the body parallel to or diagonal to the barbell will NOT BE COUNTED.

WEEK 2 – Qualifier Workout 2

6.16.16  7 PM CDT 6.20.16  7 PM CDT

WORKOUT 2 – Movement Standards

Presented by:

Silver+Bronze_Logos-08

Sponsored by:

StrengthWraps_OPT

DOWNLOAD SCORECARD

DOWNLOAD

SUBMIT SCORE

SUBMIT SCORE

WORKOUT LEVELS

AsRx

17 minutes:
50 calorie row
50 wall ball shots
50 shoulder to overhead
50 box jumps

Men:

20lb ball – 10ft target
115lb Shoulder to Overhead
24” Box

Women:

14lb ball – 9ft target
85lb Shoulder to Overhead
20” Box

Masters 35-39

17 minutes:
50 calorie row
50 wall ball shots
50 shoulder to overhead
50 box jumps

Men:

20lb ball – 10ft target
115lb Shoulder to Overhead
24” Box

Women:

14lb ball – 9ft target
85lb Shoulder to Overhead
20” Box

Masters 40-44

17 minutes:
50 calorie row
50 wall ball shots
50 shoulder to overhead
50 box jumps

Men:

20lb ball – 10ft target
115lb Shoulder to Overhead
24” Box

Women:

14lb ball – 9ft target
85lb Shoulder to Overhead
20” Box

Masters 45-49

17 minutes:
50 calorie row
50 wall ball shots
50 shoulder to overhead
50 box jumps

Men:

20lb ball – 10ft target
105lb Shoulder to Overhead
24” Box

Women:

14lb ball – 9ft target
75lb Shoulder to Overhead
20” Box

Teen 14-18

17 minutes:
50 calorie row
50 wall ball shots
50 shoulder to overhead
50 box jumps

Men:

20lb ball – 9ft target
95lb Shoulder to Overhead
24” Box

Women:

10lb ball – 9ft target
65lb Shoulder to Overhead
20” Box

Masters 50-54

17 minutes:
50 calorie row
50 wall ball shots
50 shoulder to overhead
50 box jumps

Men:

20lb ball – 9ft target
95lb Shoulder to Overhead
24” Box

Women:

10lb ball – 9ft target
65lb Shoulder to Overhead
20” Box

Masters 55+

17 minutes:
50 calorie row
50 wall ball shots
50 shoulder to overhead
50 box jumps

Men:

20lb ball – 9ft target
95lb Shoulder to Overhead
24” Box

Women:

10lb ball – 9ft target
65lb Shoulder to Overhead
20” Box

Scaled

17 minutes:
50 calorie row
50 wall ball shots
50 shoulder to overhead
50 box jumps

Men:

20lb ball – 9ft target
95lb Shoulder to Overhead
24” Box

Women:

10lb ball – 9ft target
65lb Shoulder to Overhead
20” Box

WORKOUT 2 – Athlete Review Video

EQUIPMENT

  • Rower that counts calories, similar in type and calibration to a Concept 2
  • Medicine ball of appropriate weight for your division / gender
  • A wall mark or target set at the specified height for wall ball shots
  • One barbell
    • For the purpose of this competition, 15-kg barbells will be considered to be 35 lb., and 20-kg barbells will be considered to be 45 lb.
  • Plates
  • Collars
  • Box of the appropriate height for your gender

TIMING APP – WETIME

DOWNLOAD TIMER

For each workout, be sure the athlete has adequate space to safely complete the workout. Clear the area of all extra equipment, people or other obstructions.

Any athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified from the competition.

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 29 kg (65 lb.), 34 kg (75 lb.), 38 kg (85 lb.), 43 kg (95 lb.), 47 kg (105 lb.), 52 kg (115 lb.).

NOTES

This workout begins with the athlete seated on the rower and the monitor set to zero calories. At the call of GO, the athlete will grab the handle and begin rowing. Once 50 calories have been rowed, the athlete will move to the medicine ball for 50 wall ball shots. Once 50 wall ball shots are completed, the athlete will move to the barbell for 50 shoulder to overheads. Once the 50 shoulder to overheads are completed, the athlete will move to the box for 50 box jumps or step ups. When all movements are completed, the athlete will return to the rower where the monitor must be reset to zero before beginning.

All athletes should review workout standards, movement and load variations specific to their division. Your score for this workout will be the total number calories and repetitions completed in the 17 minute cap

MOVEMENT STANDARDS

ROW

The athlete may begin the workout seated in the rower, but may not grab the handle until the call of “go.” The athlete must remain on the rower until the display reads 50 calories. Coasting over the required work IS ALLOWED, however the athlete cannot make an attempt to get off the rower such as unstrapping the feet or standing up until the display reaches 50 calories. The monitor must be set to zero at the beginning of each round. Either the athlete or the judge may reset the monitor.

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 clearly below the knee, and thrown to hit the specified target. The rep is counted when the center of the ball clears the required height line and makes contact with the target. If the ball drops to the ground, it must come to a full stop before the athlete can pick it up for the next rep. Catching the ball off the bounce into the next rep is NOT ALLOWED.

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 clearly reach below parallel, it is a NO REP.

SHOULDER TO OVERHEAD

The barbell begins on the ground. Use of a rack is NOT ALLOWED. Each rep begins with the barbell on the shoulders and finishes with the weight fully locked out over the center of the body. A 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 and the feet back in line with the hips.

If the athlete uses a split jerk, failure to return the 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 and in control.

Reaching full extension in the air while jumping down will result in a NO REP. Failure to extend the hips and knees at the top will also be a NO REP.

VIDEO SUBMISSION STANDARDS

Please note that a video is not required to be uploaded when submitting your score. Please see our FAQ page for details on the video submission process for top qualifying athletes after the Qualifier is complete.

Prior to starting the workout, state your name and division. Film plates, barbell and medicine ball that will be used so that the loads can be clearly seen, as well as the height of the box and the wall ball target. All video submissions must be uncut and unedited in order to accurately display the performance. A second person with a stopwatch, or a WOD clock will need to be visible through the entire workout. Shoot the movements from an angle that allows a clear confirmation that: 50 calories are rowed, proper lockout is being achieved on the shoulder to overheads, proper depth and target is being hit on the wall ball shots, and proper extension and control are maintained on the box jumps.

Depending on the layout of your gym, another person 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. The athlete MUST remain in the frame through the entire workout.

Please be sure you have enough battery life, memory and time to upload your video. You may need to increase your limit on YouTube in order to allow a longer video.

WEEK 3 – Qualifier Workout 3

6.23.16  7 PM CDT 6.27.16  7 PM CDT

WORKOUT 3 – Movement Standards

Presented by:

Silver+Bronze2_Assault

Sponsored by:

NaturalGrip_OPT

DOWNLOAD SCORECARD

DOWNLOAD

SUBMIT SCORE

SUBMIT SCORE

WORKOUT LEVELS

AsRx

(Men/Women)

12 minutes AMRAP:
12 chest-to-bar pull-ups
deadlifts (245/165lbs)
12 handstand push-ups
deadlifts (245/165lbs)

Masters 35-39

(Men/Women)

12 minutes AMRAP:
12 chest-to-bar pull-ups
deadlifts (245/165lbs)
12 handstand push-ups
deadlifts (245/165lbs)

Masters 40-44

(Men/Women)

12 minutes AMRAP:
12 chest-to-bar pull-ups
deadlifts (225/155lbs)
12 handstand push-ups
deadlifts (225/155lbs)

Masters 45-49

(Men/Women)

12 minutes AMRAP:
12 chest-to-bar pull-ups
deadlifts (225/155lbs)
12 handstand push-ups
deadlifts (225/155lbs)

Teen

(Men/Women)

12 minutes AMRAP:
12 chest-to-bar pull-ups
deadlifts (185/125lbs)
12 handstand push-ups
deadlifts (185/125lbs)

Masters 50-54

(Men/Women)

12 minutes AMRAP:
12 chest-to-bar pull-ups
deadlifts (185/125lbs)
12 handstand push-ups
deadlifts (185/125lbs)

Masters 55+

(Men/Women)

12 minutes AMRAP:
12 pull-ups
deadlifts (155/115lbs)
12 push press (95/65lbs)
deadlifts (155/115lbs)

Scaled

(Men/Women)

12 minutes AMRAP:
12 jumping chin over bar pull-ups
deadlifts (135/95lbs)
12 hand release push-ups
deadlifts (135/95lbs)

WORKOUT 3 – Athlete Review Video

EQUIPMENT

  • Pull up bar
  • One barbell (Masters 55+ may use two)
    • For the purpose of this competition, 15-kg barbells will be considered to be 35 lb., and 20-kg barbells will be considered to be 45 lb.
  • Collars
  • Plates
  • Wall mark set to the athlete’s individual height for the handstand push-ups (RX, Masters 35-54 & Teens; details in Movement Standards)

TIMING APP – WETIME

DOWNLOAD TIMER

For each workout, be sure the athlete has adequate space to safely complete the workout. Clear the area of all extra equipment, people or other obstructions.

Any athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified from the competition.

**The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 15 kg (35 lb.), 20 kg (45 lb.), 29 kg (65 lb.), 43 kg (95 lb.), 52kg (115lb), 61kg (135lb), 70kg (155lb), 75kg (165lb), 83kg (185lb), 102kg(225lb), 111kg (245lb).

NOTES

Prior to starting this workout each athlete in the RX, Masters 35-54 and Teen divisions will need to stand against the wall and measure and mark their foot line for the handstand push-ups (details in Movement Standards section)

This workout begins with the athlete standing at the pull-up bar. At the call of GO, the athlete will perform as many rounds and reps as possible of the workout for their division within the prescribed timecap.

Every rep counts in this workout. Your score will be the total number of repetitions completed within the timecap.

All athletes should carefully review the workout standards for movement and load variations across divisions.

MOVEMENT STANDARDS

CHEST-TO-BAR PULL-UP (RX, Masters 35-54, Teens)

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. Any grip is allowed, as long as the arms are fully extended at the bottom. At the top, the chest MUST CLEARLY COME INTO CONTACT with the bar, below the collarbone.

PULL-UP (Masters 55+)

This is a standard pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as all requirements are met. Any grip is allowed, as long as the arms are fully extended at the bottom. At the top, the chin must break the horizontal plane of the bar.

JUMPING CHIN OVER BAR PULL-UP (Scaled)

For jumping pull-ups, the bar should be set up so it is at least 6 inches above the top of the athlete’s head when standing tall. At the bottom, the athlete must lower themselves so their arms are fully extended. At the top, the chin must break the horizontal plane of the bar.

DEADLIFT

This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are NOT ALLOWED. Starting at the floor, the barbell is lifted until the hips and knees reach full extension with the shoulders open and behind the bar. Any hand position is allowed, but the arms must be straight throughout. Deliberate bouncing or increased speed on the descent of the barbell is NOT ALLOWED. Dropping the barbell after the completion of the repetition is permitted. Hitching is permitted, as long as full extension of the knees and hips is eventually reached.

HANDSTAND PUSH-UP (RX, Masters 35-54, Teens)

Prior to starting you will need to establish the foot line for your handstand push-up. Stand facing the wall on the same surface your hands will be on (if you are using plates witha a mat or abmat you must take the measurement from that height), with your feet at hip width and your toes touching the wall. While standing tall, reach your hands over your head with your elbows straight, shoulders extended and your thumbs touching. From here, mark the height of your wrists, then measure down 3 inches and create a line on the wall. Mark your line with a permanent marker, chalk or tape and make sure it is clearly visible with the video camera. Judges may restore the line between rounds if needed.

Each repetition of the handstand push-up BEGINS AND ENDS with the HEELS in contact with the wall and above the pre-marked line. The athlete may place their hands however they choose, as long as their heels are above the line. At the bottom, the athlete’s head must make contact with the ground or abmat. If the head and hands are on different surfaces, the surfaces must be level. Use of an abmat and plates WILL BE ALLOWED, however the top of the pad must be flush with the top of the plates. The feet do not need to remain in contact with the wall for the entire movement, but must touch above the line at the beginning and end of each rep. Kipping IS ALLOWED.

PUSH PRESS (55+)

Each rep of the push press begins with the barbell in the front rack position on the shoulders and finishes with the weight fully locked out overhead and over the middle of the body. Use of a rack is NOT ALLOWED. The athlete may dip and drive with the legs while the weight is on the shoulders, however, once the barbell leaves the shoulder, the hips and knees MUST remain straight until the weight is locked out overhead. Push jerks or split jerks are NOT ALLOWED. At the top, the elbow, shoulder, hips and knees must be fully extended with the bar directly over the athlete’s body with the feet in line under the hips.

HAND RELEASE PUSH-UPS (Scaled)

This is a standard push-up; a straight body position must be maintained throughout. Snaking, sagging, or pushing up from the knees will result in a NO REP. The elbows must be locked out at the top with the feet no wider than shoulder width. At the bottom, the chest must touch the floor and the hands must be lifted off the ground.

VIDEO SUBMISSION STANDARDS

Please note that a video is not required to be uploaded when submitting your score. Please see our FAQ page for details on the video submission process for top qualifying athletes after the Qualifier is complete

Prior to starting the workout, state your name and division. Film the plates and barbell that will be used so that the loads can be clearly seen. Athletes will also need to film the foot line measurement for their handstand push-ups (details in Movement Standards). All video submissions must be uncut and unedited in order to accurately display the performance. A second person with a stopwatch, or a WOD clock will need to be visible through the entire workout. Video should be at an angle that can confirm contact for the chest-to-bar pull-up and full lockout on the deadlifts and handstand push-ups.

Depending on the layout of your gym, another person may be needed to move the camera during the workout. The athlete MUST remain in the frame through the entire workout.

Please be sure you have enough battery life, memory and time to upload your video. You may need to increase your limit on YouTube in order to allow a longer video.

WEEK 3 – Qualifier Workout 4

6.23.16  7 PM CDT 6.27.16  7 PM CDT

WORKOUT 4 – Movement Standards

Presented by:

OPEXSponsor_OPT

Sponsored by:

RoadtoMinnesota_OPT

DOWNLOAD SCORECARD

DOWNLOAD

SUBMIT SCORE

SUBMIT SCORE

WORKOUT LEVELS

AsRx

(Men/Women)

For time:
5–10–15–20–15–10–5
Overhead Squats
(115/75lbs)
Toes-to-bar

Masters 35-39

(Men/Women)

For time:
5–10–15–20–15–10–5
Overhead Squats
(115/75lbs)
Toes-to-bar

Masters 40-44

(Men/Women)

For time:
5–10–15–20–15–10–5
Overhead Squats
(95/65lbs)
Toes-to-bar

Masters 45-49

(Men/Women)

For time:
5–10–15–20–15–10–5
Overhead Squats
(95/65lbs)
Toes-to-bar

Teen

(Men/Women)

For time:
5–10–15–20–15–10–5
Overhead Squats
(75/55lbs)
Toes-to-bar

Masters 50-54

(Men/Women)

For time:
5–10–15–20–15–10–5
Overhead Squats
(75/55lbs)
Toes-to-bar

Masters 55+

(Men/Women)

For time:
4–8–12–16–12–8–4
Overhead Squats
(75/55lbs)
Toes-to-bar

Scaled

(Men/Women)

For time:
5–10–15–20–15–10–5
Front Squats
(75/55lbs)
Hanging Knee Raises

WORKOUT 4 – Athlete Review Video

EQUIPMENT

  • Pull up bar
  • One barbell
    • For the purpose of this competition, 15-kg barbells will be considered to be 35 lb., and 20-kg barbells will be considered to be 45 lb.
  • Collars
  • Plates

TIMING APP – WETIME

DOWNLOAD TIMER

For each workout, be sure the athlete has adequate space to safely complete the workout. Clear the area of all extra equipment, people or other obstructions.

Any athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified from the competition.

**The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 15 kg (35 lb.), 20 kg (45 lb.), 25 kg (55 lb.), 29 kg (65 lb.), 34 kg (75 lb.) 43 kg (95 lb.), 52kg (115lb).

NOTES

This workout begins with the barbell on the ground and the athlete standing tall. At the call of ‘GO’, the athlete may begin their first set of squats and toes to bar, moving through the entire list of movements until all reps and movements are completed in the order written.

Your score for this workout will be time completed.

All athletes should carefully review the workout standards for movement, rep and load variations across divisions.

MOVEMENT STANDARDS

OVERHEAD SQUATS (RX, Masters 35-55+, Teens)

Each rep starts and ends with the bar fully locked out and in line with the body overhead. At the bottom, the hip crease must clearly reach below the top of the knee. At the top, 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.

Athletes may get the barbell overhead any way they choose. Use of a rack is NOT ALLOWED.

A full squat snatch IS ALLOWED, but not required, to start the movement as long as standard depth is achieved.

TOES TO BAR (RX, Masters 35-55+, Teens)

In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. The rep is counted when both feet make contact with the bar at the same time, inside the hands. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the body/vertical plane before initiating the next rep. Any part of the shoe may touch the bar for the rep to count. Any grip may be used.

If both feet do not make contact with the bar at the SAME TIME, it will result in a NO REP.

If the body does not come to full extension with feet brought back behind the body at the bottom, that will result in a NO REP.

FRONT SQUATS (Scaled)

Each rep begins with the barbell racked on the front of the shoulders. At the top, the hips and knees must be fully extended. Any grip is permitted as long as the bar remains in the front rack position. At the bottom, the hip crease must clearly reach below the top of the knee.

The weight must begin on the ground to achieve the rack position, use of a squat rack is NOT ALLOWED.

A full squat clean IS ALLOWED, but not required to begin the movement as long as standard depth is achieved.

HANGING KNEE RAISE (Scaled)

In the hanging knee raise, the athlete must hang from the bar with arms and hips fully extended, and the feet brought back behind the body/vertical plane. The rep is counted when the athlete reaches the top position, with their knees clearly above the height of the hip crease in front of the body.

VIDEO SUBMISSION STANDARDS

Please note that a video is not required to be uploaded when submitting your score. Please see our FAQ page for details on the video submission process for top qualifying athletes after the Qualifier is complete

Prior to starting the workout, state your name and division. Film the plates and barbell that will be used so that the loads can be clearly seen. All video submissions must be uncut and unedited in order to accurately display the performance. A second person with a stopwatch, or a WOD clock will need to be visible through the entire workout. Video should be at an angle that can confirm depth in the squats and full range and contact requirements for the toes to bar (hanging knee raise for scaled)

Please be sure you have enough battery life, memory and time to upload your video. You may need to increase your limit on YouTube in order to allow a longer video.

WEEK 4 – Qualifier Workout 5

6.30.16  7 PM CDT  7.4.16  7 PM CDT

WORKOUT 5 – Movement Standards

Presented by:

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Sponsored by:

Silver+Bronze_JumpN

DOWNLOAD SCORECARD

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SUBMIT SCORE

SUBMIT SCORE

WORKOUT LEVELS

AsRx

(Men/Women)

14 minutes AMRAP:
70 double-unders
ring muscle-ups
snatches (155/105lbs)

Masters 35-39

(Men/Women)

14 minutes AMRAP:
70 double-unders
ring muscle-ups
snatches (155/105lbs)

Masters 40-44

(Men/Women)

14 minutes AMRAP:
70 double-unders
ring muscle-ups
snatches (135/95lbs)

Masters 45-49

(Men/Women)

14 minutes AMRAP:
70 double-unders
ring muscle-ups
snatches (135/95lbs)

Teen

(Men/Women)

14 minutes AMRAP:
70 double-unders
ring muscle-ups
snatches (95/65lbs)

Masters 50-54

(Men/Women)

14 minutes AMRAP:
70 double-unders
ring muscle-ups
snatches (95/65lbs)

Masters 55+

(Men/Women)

14 minutes AMRAP:
70 double-unders
chest-to-bar pull-ups
snatches (75/55lbs)

Scaled

(Men/Women)

14 minutes AMRAP:
70 single-unders
pull-ups
snatches (75/55lbs)

WORKOUT 5 – Athlete Review Video

EQUIPMENT

  • Jump rope
  • Set of gymnastic rings hung so you can successfully perform a muscle-up
  • Pull up bar (Masters 55+ & Scaled divisions only)
  • One barbell
    • For the purpose of this competition, 15-kg barbells will be considered to be 35 lb., and 20-kg barbells will be considered to be 45 lb.
  • Collars
  • Plates

TIMING APP – WETIME

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For each workout, be sure the athlete has adequate space to safely complete the workout. Clear the area of all extra equipment, people or other obstructions.

Any athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified from the competition.

**The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 15 kg (35 lb.), 20 kg (45 lb.), 25 kg (55 lb.), 29 kg (65 lb.), 34 kg (75 lb.) 43 kg (95 lb.), 47kg (105lb), 61kg (135lb), 70kg (155lb).

NOTES

This workout begins with the athlete holding their jump rope and the barbell loaded to the appropriate weight. After 70 double unders are completed, the athlete will move to the rings to perform 7 muscle ups, and then to the barbell to complete 7 snatches. After the 7 reps are completed, they will move back to the jump rope and begin the next round.

Every rep counts in this workout. Credit will be given for partially completed rounds. Your score will be the total reps completed in the 14 minute time cap.

All athletes should carefully review the workout standards for movement, rep and load variations across divisions.

MOVEMENT STANDARDS

JUMP ROPE: DOUBLE UNDERS/SINGLE UNDERS

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

RING MUSCLE UP

In the muscle up, you must begin with, or pass through, a hang below the rings with arms fully extended (with or without a ‘false grip’), and the feet off the ground. At the top, elbows must be fully locked out while supporting yourself above the rings. Control must be showed at the top.

Pushing away from the rings before establishing lock out at the top will result in a NO REP

Kipping the muscle up is acceptable, however swings or rolls to support are not permitted. If consecutive kipping muscle ups are performed, a change of direction below the rings is required.

If the heels rise above the bottom of the rings during the kip, it is a NO REP

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, a power snatch, a squat snatch or a split snatch. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, the bar directly over the heels and the feet in line with the hips. A clean and jerk is not permitted. A press from overhead will be allowed as long as the bar does not come in contact with the athlete’s head or shoulders.

A clean and jerk is NOT ALLOWED.

A press from overhead IS ALLOWED as long as the bar does not come in contact with the athlete’s head or shoulders.

CHEST TO BAR PULL UPS (55+)

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. At the top, the chest must clearly come into contact with the bar, below the collarbone.

PULL UPS (Scaled)

This is a standard pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as all requirements are met. Any grip is allowed, as long as the arms are fully extended at the bottom. At the top, the chin must break the horizontal plane of the bar.

VIDEO SUBMISSION STANDARDS

Please note that a video is not required to be uploaded when submitting your score. Please see our FAQ page for details on the video submission process for top qualifying athletes after the Qualifier is complete

Prior to starting the workout, state your name and division. Film the plates and barbell that will be used so that the loads can be clearly seen. All video submissions must be uncut and unedited in order to accurately display the performance. A second person with a stopwatch, or a WOD clock will need to be visible through the entire workout. Video should be at an angle that can confirm the movement standard requirements listed above.

Depending on the layout of your gym, another person may be needed to move the camera during the workout. The athlete MUST remain in the frame through the entire workout.

Please be sure you have enough battery life, memory and time to upload your video. You may need to increase your limit on YouTube in order to allow a longer video.