online PAIRS 2022 - FLOATER

Video's and score's due by 11.59 pm Tuesday 26TH JULY 2022

WORKOUT FLOATER - DTrmination

WORKOUT DESCRIPTION

ALL DIVISIONS - 20MIN CAP - RUNNING CLOCK 

PART A = 0mins - 12mins 

3 rounds

  12 Deadlifts

  9 Hang Squat Cleans

  6 Shoulder to Overhead 

Rest 1 minute
 

3 rounds

  9 Deadlifts

  6 Hang Squat Cleans

  3 Shoulder to Overhead 

Rest 1 minute
 

MAX rounds - (until 12mins)

  6 Deadlifts

  3 Hang Squat Cleans

  1 Shoulder to Overhead 

Rest 2 minutes

PART B = 14 mins - 20 mins

6 minutes to get a max lift for the complex unbroken 

  3 Deadlifts

  2 Hang Squat Cleans

  1 Shoulder to Overhead 

 

WEIGHTS

Open RX   =  60kg / 40kg  - 70kg / 45kg  - 80kg / 55kg 
Open Intermediate / Master 35-44 =  50kg / 35kg  - 60kg / 40kg  - 70kg / 45kg 

Open Beginner / Master 45+ / Teens =  40kg / 25kg  - 45kg / 30kg  - 50kg / 35kg 

SCORECARD

WORKOUT FLOW

This event begins with the pairs standing next to their barbell, (with only 1 Athlete working at a time athletes may share the load however they feel).
 

On the 3,2,1 go, the athletes will complete 3 rounds of 12 Deadlifts, followed by 9 Hang Squat Cleans followed by 6 Shoulder to Overhead, athletes may swap at any time with no minimum work requirement. Once 3 rounds are completed athletes will have a 1-minute rest where they will increase the barbell weight to the next prescribed weight requirement.

Once they have completed the 1-minute rest the athletes will move on to complete 3 rounds of 9 Deadlifts followed by 6 Hang Squat Cleans followed by 3 Shoulder to Overhead. Once the 3 rounds are complete the athletes will have a 1-minute rest where they will increase the weight to the last prescribed weight, at the end of the 1-minute rest the athletes will have to the up to the 12-minute time to complete max rounds of 6 Deadlifts followed by 3 Hang Squat Cleans followed by 1 Shoulder to Overhead.

At 12 minutes athletes will have a 2-minute rest at the 14minute time athletes will have 6 minutes to complete the max lift complex (athlete may not change within the complex) of 3 Deadlift + 2 Hang Squat Cleans + 1 Shoulder to Overhead. 

 

This workout has a 20-minute cap and athletes will be required to record max rounds and max weight lifted 


Support Staff are allowed to help change weights

MOVEMENT STANDARDS

Deadlift

The rep starts with the barbell on the ground. 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. Hands must be outside the knees. Sumo deadlifts are not allowed. Arms must be straight throughout. The rep is credited when the hips and knees reach full extension and the head and shoulders are behind the bar. If one barbell is used, another person may assist with changing the load. Collars must be placed outside the plates.


Hang Squat Clean

The barbell begins in the Hang, with knees locked out and hips open. The athlete may dip forward with the barbell travelling no lower than the knees. The athlete must pass through a full squat with hips below the knees. A power clean or split clean followed by a front squat will be permitted. The rep is credited when the athlete’s hips and knees are fully extended, and the bar is resting on the shoulders with the elbows in front of the bar. 

 

Shoulder to Overhead

Every rep begins with the barbell on the shoulders. Touch and Go off the shoulders is permitted. The rep is credited when the barbell at full lockout overhead, with the hips, knees, and arms fully extended and the barbell is directly over or slightly behind the middle of the body. If a split-style lift is used, both feet must be brought back in line to finish the rep.