2021 championship individual WORKOUT 2 & 3

WORKOUT DESCRIPTION

For time:

60 Cal Row 

40 Thrusters 

20 Bar Muscle Ups 

Time cap: 9 minutes 

1 min reset 

INTO

5 mins to find a 1 RM snatch

WEIGHT / DIVISION REQUIREMENTS 

Teens                     
20 kg / 15 kg - Pull Ups

 

Intermediate 
30 kg / 20 kg - Chest To Bar 

 

Advanced       
40 kg / 30 kg - Bar Muscle Ups

 

Masters 35-44
30 kg / 20 kg - Chest To Bar 

 

Master 45       
20 kg / 15 kg - Pull Ups

WORKOUT FLOW

At the call of “3, 2, 1 Go”, The Athlete will run forward from the start mat and start their row. Both males and females will complete 60 cal on the rower in this workout. Once the athlete completes 60 cal, they will hop off and advance forward to their Thrusters.

 At the completion of 40 Thrusters, the athlete can then progress forward to the Rig and complete 20 Bar Muscle ups. At the end of the bar muscle ups time will be taken and the athlete will have a 1 min rest. At the end of the 1 min rest the athlete will have 5 minutes to find a 1 RM snatch. The Snatch must be completed within the 5 minute time frame otherwise will be considered a no rep.

 

This workout has a time cap of 15 minutes.

MOVEMENT STANDARDS

Row 

This is a 60 Cal row for all athletes (both male and female). The athlete will begin at the start mat and advance forward to the rower. Athletes may adjust their foot position and damper setting as they wish. The screen must be reset to 0 Cal at the start of the row. The athlete must stay on their seat, with their feet strapped in until 60 Cal appears on the screen. At this point, the athlete may advance to the Thruster. 

 

Thruster

Each set of barbell thrusters begins with barbell on the ground. The barbell is held the front-rack position during the squat. The Barbell moves from the bottom of a front squat to full lockout overhead. A full squat clean into the thruster is allowed when the barbell is taken from the floor. The hip crease must clearly pass below the top of the knees in the bottom position. The rep is credited when the barbell is locked out overhead, with the hips, knees, and arms fully extended, with barbell directly over or slightly behind the middle of the body. Re-dipping during the press (i.e., performing a jerk) will result in a “no rep.” 
 

Chest-to-bar Pull up

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, 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. 

 

Chin over the bar Pull up

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.

Bar Muscle ups

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.

 

Barbell Snatch

The barbell begins on the ground and must be lifted overhead in one motion. Power, squat and split snatches are all permitted, but in each instance the athlete’s feet must be brought back in line. This is not a ground-to-overhead any way. A clean and jerk is a no rep. Touch and go is permitted but deliberately bouncing the barbell is not. The bar can NOT be dropped from overhead. If a barbell is dropped it will be considered a no rep and 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 both athletes have the barbell fully 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.