online team Week 3 2020 - Wod 5 and 6

Video's and score's due by 11.59 pm Tuesday 15th December 2020

WORKOUT 5 

WORKOUT DESCRIPTION

OPEN - 40min Cap

4 rounds, for total time: 

10 Chest to Bar Pull ups 

20 Thrusters (50/40kg) 

10 Chest to Bar Pull ups  

20 Front Squats (50/40kg) 

10 Chest to Bar Pull ups 

20 Shoulder to Overhead (50/40kg)

10 Chest to Bar Pull ups 

MASTERS 35 - 44  - 40min Cap

4 rounds, for total time: 

10 Pull-ups

20 Thrusters (40/30kg)

10 Pull-ups 

20 Front Squats (40/30kg)

10 Pull-ups 

20 Shoulder to Overhead (40/30kg)

10 Pull-ups

SCALED  - 40min Cap 
 

4 rounds, for total time: 

10 Pull-ups

20 Thrusters (30/20kg)

10 Pull-ups 

20 Front Squats (30/20kg)

10 Pull-ups 

20 Shoulder to Overhead (30/20kg)

10 Pull-ups

* Substitution for Pull ups = Ring Rows 

MASTER 45+  - 40min Cap 

4 rounds, for total time: 

10 Pull-ups

20 Thrusters (30/20kg)

10 Pull-ups 

20 Front Squats (30/20kg)

10 Pull-ups 

20 Shoulder to Overhead (30/20kg)

10 Pull-ups

* Substitution for Pull ups = Ring Rows 

SCORECARD

WORKOUT FLOW

This workout is for time with a time cap of 40 minutes.

 

The workout will be completed by one athlete at a time with each athlete completing one full round before tagging in the next athlete. 

 

At the call of “3,2,1 Go”, Athlete 1 will complete one round of all movements starting with 10 Chest to bar (Pull up, Ring Rows), moving onto 20 Thrusters, moving onto 10 Chest to bar (Pull up, Ring Rows), moving onto 20 Front Squats, moving onto 10 Chest to bar (Pull up, Ring Rows), moving onto 20 Shoulder to overhead, moving onto 10 Chest to bar (Pull up, Ring Rows), Once Athlete 1 has finished all reps they will tag in Athlete 2.  Athlete 2 now completes one round of all movements starting with 10 Chest to bar (Pull up, Ring Rows), moving onto 20 Thrusters, moving onto 10 Chest to bar (Pull up, Ring Rows), moving onto 20 Front Squats, moving onto 10 Chest to bar (Pull up, Ring Rows), moving onto 20 Shoulder to overhead, moving onto 10 Chest to bar (Pull up, Ring Rows), athlete 2 will tag athlete 3 who will also completes all movements before tagging in Athlete 4. Once Athlete 4 has completed all movements the team will make note of the time. 

 

* Athletes MUST tag the next Athlete before they can start.

MOVEMENT STANDARDS

Chest to Bar Pull Ups 

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. 

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.  

Ring Rows (Scaled / Master 45+ only) 

The straps of rings need to be set to a length where the top of the rings are at hip level while the athlete is standing directly under the rig. Feet must remain directly under the rig throughout the ring rows.  The athlete’s hips must stay straight throughout the movement. The rep begins with the athlete at the bottom of the movement with arms extended (straight with elbows fully extended) The rep is counted when the athlete rises until the rings touch their shoulders.

Thrusters 

Each set of barbell thrusters begins with the barbell on the ground. The barbell is held in 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.”

Front Squats 

This is a standard front squat. Each set of Front Squats begins with barbell on the ground. (NO RACKS ARE ALLOWED) A full squat clean is allowed for the first rep when the barbell is taken from the ground.  The barbell must be held in the front-rack position throughout the squat with the barbell in contact with the shoulders. The hip crease must clearly pass below the top of the knees in the bottom position. The Barbell moves from the bottom of a front squat to full extension. The rep is credited when the barbell is locked out  with the hips, knees, fully extended, with barbell in the front rack position.

Shoulder to Over head 

Each set the barbell starts on the ground and can be lifted to the shoulder in any way. Each rep begins with the barbell on the shoulders and finishes with the weight fully locked out overhead. Push Press, Push Jerk, Split Jerk are all acceptable with the rep being credited when the barbell is locked out overhead with Knees, Hips and arms fully extended.  

WORKOUT 2 

WORKOUT DESCRIPTION

Time Cap - 7 mins

Synchro Burpee Box Jump Overs (24 /20")

* Scaled / Master 45+ ONLY - may substitute Jump over to step overs 

WORKOUT FLOW

Teams have 7 minutes to work up max effort synchro Burpee Box Jump overs 

At the call of 3,2,1 Go all athletes will complete a synchro burpee whereas all athletes must have their chests touch the ground at the same time, all athletes will then move to complete a box jump over, the rep is counted once all athletes have moved to the other side of the box, all athletes will then complete there next burpee with synchronization required at the bottom of the burpee where all athletes chests touch the ground together moving into there next box jump over, this continues until the 7 min time cap. 

* If all 4 athletes do not have their chests touch the ground at the same time it will be considered a "no rep" and therefore will not be counted towards the final rep total. 

* Scaled / Master 45+ may choose to step over the box (Athletes may choose either the Jump or step over option in these divisions only, the entire team does not need to choose the same option) but must still complete the burpee as a team. 

SCORECARD

MOVEMENT STANDARDS

Burpee Box Jump Over (Step Over)

The Burpee box jump over start with the athlete facing the box. The athlete jumps or steps back to lie on the ground. The chest and thighs must touch the ground at the bottom of the burpee, from this position, the athlete can step or jump to their feet. The rep finishes with the athlete jumping over the box. In the bottom position, the athlete must remain perpendicular to the box in each rep (facing the box). In the box jump over, there is no requirement to stand tall while on top of the box. A two foot take-off is always required, and only the Athletes feet may touch the box. The athlete may jump on top of the box using a two-foot landing and then jump or step off to the other side, or the athlete may jump completely over the box. If jumping completely over the box, the feet must go over the box and not around it, and the athlete must use a two foot landing. 

* Scaled / Masters 45+ are allowed to step over the box however 2 feet must touch the top of the box. 

* Box jump height is the same for all divisions (24/20")

 

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