ONline    qualifier

week 3

Online qualifier Week 3

 

Workout 5

IN 14 MINUTES

COMPLETE 5 ROUNDS OF THE FOLLOWING:

14 DB STEP-UPS
14 WALL BALL SHOTS

IN REMAINING TIME, COMPLETE AS MANY REPS AS POSSIBLE OF RING MUSCLE-UPS

SCORE is broken into two parts. 5a is time to complete five founds of step ups and wall ball. 5b is total muscle ups. 

MAKE SURE TO RECORD YOUR TIME TO COMPLETE THE 5 ROUNDS OF STEP-UPS and wall ball. THIS WILL SERVE AS YOUR score for 5a. Score for 5b is total muscle ups.    If you do not complete any muscle ups leave  the score for 5b blank. if you go over the time cap on the 5 rounds of step ups, add the total reps remaining to 14:00. That means if you did 4 rounds and got through 6 wall ball in the 5th round your score would be 14:08 for 5a. You would still leave 5b blank.

35# DB W/ 24" BOX / 20# BALL TO A 1O' TARGET FOR MEN,
25# DB W/ 20" BOX / 14# BALL TO A 1O' TARGET FOR WOMEN

Masters 40-49, masters 50+ and Teens:
Movements, loads, and box heights are the same as Rx

Scaled:
Ring pull-ups instead of muscle-ups
DB weights and box heights are the same as Rx

MOVEMENT STANDARDS

Wall ball must be taken from the bottom of the squat, hip crease below the knee, and thrown to hit the target. The center of the ball must hit the target at or above the target height. The first contact of the ball with the target must be above the 10' mark. EVERYONE is shooting to a 10' target.

Step-ups:  The dumbbell step-up begins with both feet on the ground holding a dumbbell in each hand. The athlete steps up on the box and reaches full extension of the knees and hips before stepping down. Jumping up or down is not permitted. There is no requirement to alternate feet on the step up or down. The dumbbells must be held at the waist in the hang position. No other position is permitted. If you do not have dumbbells, you may use 12k/25# kettlebells in place of 25# DB, or 16k/35# kettlebells in place of 35# DB.

Muscle-ups: 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. The elbows must be fully locked out while supporting yourself above the rings. Kipping the muscle-up is acceptable, but swings or rolls to support are not permitted. If consecutive kipping muscle-ups are performed, a change of direction below the rings is required.

Ring pull ups  begin hanging from the rings with your feet off the floor and with arms at full extension. Pull until your chin breaks the horizontal plane of the bottom of the rings. Kipping, strict, L, weighted, and butterfly pull-ups are all acceptable.

 

Workout  6

IN 16 MINUTES COMPLETE AS MANY ROUNDS AND REPS OF THE FOLLOWING:

6 POWER SNATCH
9 CHEST TO BAR
12 BOX JUMP OVERS

SCORE: TOTAL REPS

Rx
Men 95# snatch, CTB, and 30" box
Women 65# snatch, CTB, and 24" box

Masters
Men 85#, CTB, and 30" box
Women 55#, CTB, and 24" box

Teens
Men 75#, pull ups, and 24" box
Women 45#, pull ups,  and 20" box

Scaled
Men 75#, jumping chest to bar, and 24" box
Women 45#, jumping chest to bar,  and 20" box

MOVEMENT STANDARDS

Power Snatch: Reps begin with the bar on the ground and are complete when the athlete achieves full lockout with the bar overhead and in line with the hips with the feet under the body. Any form of snatch is acceptable. The bar may not stop moving up at any point during the lift.

*If the bar does not have bumper plates it only needs to pass below the knee each rep.

Chest to Bar Pull-ups: Hang from a bar with your feet off the floor and with arms at full extension. Pull until your chest makes contact with the bar below the collarbone. Kipping, strict, L, weighted, and butterfly pull-ups are all acceptable.

Jumping chest-to-bar pull-ups: This is performed on a box under a bar. With both feet on the box and both hands on the bar, squat down until your arms are straight and you are directly under the bar. The arms must be fully extended at the bottom. Jump and pull until you get your chest to the bar. At the top, the chest must clearly come into contact with the bar below the collarbone. 

Pull-ups: Hang from a bar with your feet off the floor and with arms at full extension. Pull until your chin breaks the horizontal plane of the bar. Kipping, strict, L, weighted, and butterfly pull-ups are all acceptable.

Box jump over: The athlete begins standing with both feet on the ground. The athlete must pass over the top of the box with no part of the body other than the feet making contact with the box. The athlete may step up, jump up, or completely jump over the box. A rep is complete when both of the athlete's feet are on the ground on the opposite side of the box.