online INDIVIDUAL Week 1 2020

Video's and score's due by 11.59 pm Tuesday 2nd FEBRUARY 2021

WORKOUT 1 - AMANDA

WORKOUT DESCRIPTION

RX : 12mins

  9 - 7 - 5

  Ring Muscle Ups 

  Squat Snatch (60 / 40kg)

INTERMEDIATE : 12mins

  9 - 7 - 5

  Bar Muscle Ups*

  Squat Snatch (50 / 30kg)

*(Substitution = 2 x 1 Chest-to-bar pull ups)

MASTER 35-44 : 12mins

  9 - 7 - 5

  Bar Muscle Ups *

  Squat Snatch (50 / 30kg)

*(Substitution = 2 x 1 Chest-to-bar pull ups)

MASTER 45+ : 12mins

  9 - 7 - 5

  Pull up*

  Squat Snatch (30 / 20kg)**

*(Substitution = 2 x 1 Jumping Pull ups)

**(Substitution = Power Snatch + Overhead Squat) 

TEENS : 12mins

  9 - 7 - 5

  Bar Muscle Up* 

  Squat Snatch (30 / 20kg)

  * (Substitution = 2 x 1 Chest-to-bar pull ups i.e. 18 -14 -10)

SCORECARD

WORKOUT FLOW

This workout is for time with a time cap of 12 minutes.

At the call of “3,2,1 Go”, The Athlete  will complete 9 muscle ups, once completed they will move to the barbell and complete 9 Squat Snatches. The athlete will move on to then complete 7 Muscle ups, followed by 7 squat snatches, followed by 5 muscle ups, followed by 5 squat snatches, Once the athlete has completed all the required reps the athlete will record the time. 

For each Rep not completed within the 12min cap 1 second will be added to the total time.

(note : Teens - if substituting and reps are not completed, count each set of substitution reps (2 x C2B) as one rep and add seconds to the time cap. For example 5 reps of the required 10 x C2B completed = 3 additional seconds added to time, as only two full sets of substitutions reps have been completed) 

MOVEMENT STANDARDS

Ring Muscle up 

In the muscle-up, the athlete must begin with or pass through the hang below the rings, with the arms fully extended (with or without a false grip) and the feet off the ground. The heels may not rise above the height of the ring during the kip. He athlete must pass through some portion of a dip before reaching lockout. The rep is credited when the elbows are fully locked out while in the support position above the rings, kipping 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

Bar Muscle Up

The athlete must begin with or pass through a hang below the bar, with the arms fully extended and the feet off the ground. Kipping the muscle-up is acceptable, but pullovers, rolls to support and glide kips are not permitted. No portion of the foot may rise above the height of the bar during the kip. The rep is credited when the arms are fully locked out while the athlete is in the support position above the bar with the shoulders over or in front of the bar. Athletes must pass through some portion of a dip-to-lockout over the bar. Only the hands and no other part of the arm may touch the pull-up bar to assist the athlete in completing the rep. Once on top, the hands must stay in contact with the bar, and athletes must maintain support with their arms. Removing the hands and resting while on top of the bar is not allowed. Athletes may wrap tape around the pull-up bar or wear hand protection (gymnastics-style grips, gloves, etc.), but they may not tape the bar and wear hand protection.

Chest to Bar Pull Ups 

This is a standard chest-to-bar pull-up. Dead hang, kipping or butterfly chest to bar pull-ups are allowed as long as all the requirements are met. The arms must be fully extended at the bottom, with the athlete’s feet off the ground. The rep is credited when the chest clearly comes into contact with the bar below the collarbone. Athletes may wrap tape around the pull-up bar or wear hand protection (gymnastics-style grips, gloves, etc.), but they may not tape the bar and wear hand protection.

Pull Ups 

This is a standard chin-over-bar pull-up. Dead hang, kipping or butterfly pull-ups are permitted as long as all the requirements are met. The arms must be fully extended at the bottom, with the athlete’s feet off the ground. The rep is credited when the chin breaks the horizontal plane of the bar. Athletes may wrap tape around the pull-up bar or wear hand protection (gymnastics-style grips, gloves, etc.), but they may not tape the bar and wear hand protection.  

Jumping Pull Ups 

For the jumping  pull-up, the bar should be at least six inches above the top of the athlete’s head when the athlete is standing tall. The athlete may need to use plates or other stable platforms to decrease the distance between the top of the head and the bar. At the bottom of the movement, the athlete must lower their body, so the arms are fully extended. The rep is credited when the chin clearly breaks the horizontal plane of the bar. Athletes may wrap tape around the pull-up bar or wear hand protection (gymnastics-style grips, gloves, etc.), but they may not tape the bar and wear hand protection.

Squat Snatch 

The barbell begins on the ground and must be lifted overhead in one motion. Touch-and-go is permitted. No bouncing or dropping and catching the barbell on the rebound. Once dropped, the barbell must settle on the ground before the athlete begins the next repetition. In every division, the athlete must pass through a full squat with hips below the knees. For the Rx’d division, catching the bar while above parallel will only be allowed if the athlete continues to drop below parallel in a smooth motion, without pausing or rising before achieving the required depth. A power snatch followed by an overhead squat will not be allowed. The barbell must come to full lockout overhead, with the hips, knees and arms fully extended, and the bar directly over or slightly behind the middle of the body. This is not a ground-to overhead any way.

Power Snatch + Overhead Squat 

The barbell begins on the ground and must be lifted overhead in one motion. This is not a ground-to-overhead any way. A clean and jerk is a no rep. The barbell must be kept overhead with the arms locked. At the bottom, the crease of the hips must pass below the height of the knee cap. At the top, the knees and hips must be completely open with the barbell over heels.

Touch and go is permitted but deliberately bouncing the barbell is not. The bar can be dropped from overhead. If a barbell is dropped, the barbell must settle on the ground before the athlete begins the next repetition. The rep is credited when the barbell is at full lockout overhead, with the hips, knees and arms fully extended, and the bar directly over or slightly behind the middle of the body with the feet in line.

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