online INDIVIDUAL Week 1 2022

Video's and score's due by 11.59 pm Tuesday 12th July 2022

WORKOUT 1 - shoulder paradise 

WORKOUT DESCRIPTION

OPEN RX / OPEN INTERMEDIATE / MASTER 35 - 44 = TIME CAP 14 Minutes 

3 Rounds of 
 

  9 Overhead Squats 
  9 Handstand Push-Ups
 

Followed by 2 rounds of 

  15 Power Snatch

  15 Handstand Push-Ups
 

Followed by 1 Round
 

  21 Overhead Lunges 
  21 Handstand Push-ups

WEIGHTS 

Open RX - Strict HSPU - 45kg  / 30kg

Open Intermediate - Kipping HSPU - 30kg / 20kg
Masters 35 - 44 - Kipping HSPU - 30kg / 20kg

OPEN BEGINNER / MASTER 45+ / TEENS = TIME CAP 14 Minutes 

3 Rounds of 
 

  9 Front Squats 
  9 Hand Release Push-Ups

 

Followed by 2 rounds of 

  15 Power Snatch

  15 Hand Release Push-Ups
 

Followed by 1 Round
 

  21 Front Rack Lunge 
  21 Hand Release Push-Ups

WEIGHTS 

Open Beginner - 20kg / 15kg

Masters 45+ - 20kg / 15kg

Teens - 20kg / 15kg

SCORECARD

WORKOUT FLOW

This event begins with the athlete standing next to their barbells which will be on the ground.
 

On the 3,2,1 go, the athlete will perform 3 rounds of 9 Overhead squats (FS)  followed by 9 Handstand Push-ups (HRPU), at the completed 3 rounds (9 OHS + 9 HSPU), the athlete will move on to complete 2 rounds of 15 OHS followed by 15 HSPU, once the athlete has completed 2 rounds of (15 OHS + 15 HSPU) the athlete will move on to complete 1 round of 21 Overhead Squats followed by 21 HSPU. Once the athlete has finished the 21 HSPU they will record their time.

MOVEMENT STANDARDS

Overhead Squat

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. The judges will be particularly strict about ensuring the hip becomes fully open at the top (no leaning forward).

 

Front Squat

The barbell must be kept on the shoulders throughout the whole movement. 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 on the shoulders.

 

Handstand Push-Up

Every repetition of the handstand push-up begins and ends at the top of a handstand with the arms fully locked out, the heels in contact with the wall, the hips open and the body in line with the arms. At the bottom, the athlete’s head makes contact with the ground. For RX, 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. All other divisions (Intermediate and Master 35-44) may use 1 Abmat.  The feet do not need to remain in contact with the wall for the entire movement but must touch the wall simultaneously at the beginning and end of each rep. 
 

 

Hand Release Push-Up

The Hand Release push-up starts and finishes at the top of the movement with elbows locked out with feet no wider than shoulder-width apart. The athlete's chest must make contact with the ground and both hands must be lifted completely from the ground before the athlete can push back to the starting position. A straight body position must be maintained throughout the pushup. Knees are not permitted to touch the ground at any stage in the rep. This will ensure no “snaking” of reps.

Power Snatch

The barbell begins on the ground and must be lifted overhead in one motion. Split Power Snatch is allowed but the athlete’s feet must be brought back in line for the rep to count. This is not a ground-to-overhead anyway. A Clean and Jerk is a no rep. 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. If you begin with an empty barbell or a barbell that has plates smaller than standard bumper plates, each repetition must begin with the barbell clearly below the knees. 

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.

 

Overhead Lunge

This is an Overhead Lunge. Each lunge begins with the barbell overhead, the feet together and the athlete standing tall with hips and knees extended. At the bottom of the overhead lunge, the trailing knee must make contact with the ground and the barbell must be above the height of the athlete’s head. If during the lunge, the barbell comes into contact with or falls below the level of the athlete’s head, the rep won’t count and the athlete must restart that rep from the standing locked-out start position. The rep is credited when the athlete, with the barbell in the overhead position, returns to the start position standing tall with hips and knees fully extended. The athlete must alternate which foot leads for each step. This is NOT a Walking Lunge, each rep starts and finishes on the spot.

Front Rack Lunge 

This is a front rack lunge. Each lunge begins with the barbell front rack position, the feet together and the athlete standing tall with hips and knees extended. At the bottom of the front rack lunge, the trailing knee must make contact with the ground. If during the lunge, the barbell comes off the shoulders (front rack position), the rep won’t count and the athlete must restart that rep from the standing locked-out start position. The rep is credited when the athlete, with the barbell in the front rack position, returns to the start position standing tall with hips and knees fully extended. The athlete must alternate which foot leads for each step. This is NOT a Walking Lunge, each rep starts and finishes on the spot.