"OOTB" WORKOUT 1 2020

WORKOUT Name - out of the box Wod 1

VIdeo and score DATE EXTENDED NOW due by 11.59 pm Saturday 25th April 2020

WORKOUT DESCRIPTION

OPEN - AMRAP : 10mins

KETTLEBELL

  10 / 20 / 30 / 40 / 50 etc

  KB Snatch (24 / 16 kg)

  Hand Release Push Ups

 

DUMBBELL

  10 / 20 / 30 / 40 / 50 etc

  DB Snatch (22.5 / 15 kg)

  Hand Release Push Ups

BARBELL

  5 / 10 / 15 / 20 / 25 etc * 

  Hang Snatch (40 / 30 kg)
  10 / 20 / 30 / 40 / 50 etc

  Hand Release Push Ups

*Barbell Hang Snatch - 1 snatch = 2 Reps 

 

SCALED  - AMRAP : 10mins

KETTLEBELL

  10 / 20 / 30 / 40 / 50 etc 

  KB Snatch (16 / 12 kg)

  Hand Release Push Ups

 

DUMBBELL

  10 / 20 / 30 / 40 / 50 etc

  DB Snatch (15 / 10 kg)

  Hand Release Push Ups

BARBELL

  5 / 10 / 15 / 20 / 25 etc *

  Hang Snatch (30 / 20 kg)
  10 / 20 / 30 / 40 / 50 etc

  Hand Release Push Ups

* Barbell Hang Snatch - 1 snatch = 2 reps 

MASTERS 37+  - AMRAP : 10mins

KETTLEBELL

  10 / 20 / 30 / 40 / 50 etc

  KB Snatch (16 / 12 kg)

  Hand Release Push Ups

 

DUMBBELL

  10 / 20 / 30 / 40 / 50 etc

  DB Snatch (15 / 10 kg)

  Hand Release Push Ups

BARBELL

  5 / 10 / 15 / 20 / 25 etc *

  Hang Snatch (30 / 20 kg)

  10 / 20 / 30 / 40 / 50 etc

  Hand Release Push Ups

*Barbell Hang Snatch - 1 Snatch = 2 reps 

NO EQUIPMENT  - AMRAP : 10mins

  10 / 20 / 30 / 40 / 50 etc

  Jumping Lunges

  Hand Release Push Ups

 

SCORECARDS

WORKOUT FLOW

This workout is an AMRAP (As many Reps as possible) style workout  with a time cap of 10 minutes.

 

Each athlete can choose between either a Kettlebell, a Dumbbell, a Barbell or no equipment, Athletes must stay with their chosen equipment throughout the entire workout.   

 

At the call of “3,2,1 Go”, The athlete will perform 10 reps of snatches. After completing 10 reps the athlete will move to their set of 10 Hand Release Push Ups. The athlete will then move back to the snatches and perform 20 reps of each movement, climbing in reps per round as prescribed  in the 10 minutes.

 

*For Athletes using a Barbell, rep scheme will raise 5 reps per round for snatches and 10 reps per round for hand release push ups. 

 

**Athletes using no equipment will replace snatches for Jumping Lunges.    

 

This workout has a time cap of 10 minutes. 

MOVEMENT STANDARDS

Barbell Hang Snatch 

This movement begins with the athlete deadlifting the barbell and stopping at this position prior to snatching. The athlete may not lower the bar past the knees after deadlifting the weight. The barbell must be received in the overhead position in one motion. The Barbell is at full lockout overhead, with hips, knees, and arms fully extended. Hang Power Snatches, Hang squat snatches and Hang Split Snatches are permitted but in each instance the athlete’s feet must be brought back in line. If the barbell is dropped, the barbell must settle on the ground before the athlete begins the next repetition starting with the athlete deadlifting the bar to the hang position.  This is NOT a hang-to-overhead any way. A hang clean and jerk, where the bar is lifted to the shoulders and then lifted overhead, is a no rep.

 

Dumbbell Snatch 

The dumbbell snatch starts with the dumbbell on the ground and finishes with the dumbbell directly overhead. At the bottom of the movement, BOTH heads of the dumbbell must touch the ground. The dumbbell must be lifted overhead in one motion. Touch and-go is permitted. Bouncing the dumbbell is not allowed. Athletes is not required to  alternate arms after each repetition. The dumbbell must be lowered below the top of the athlete’s head before he or she can switch hands. The non-lifting hand and arm may not be in contact with the body during the repetition.  At the top, the arms, hips and knees must be fully locked out with the dumbbell clearly over the middle of the athlete’s body when viewed from profile. Once the athlete has reached lockout, the repetition will count. The athlete may choose to do a muscle snatch, power snatch, squat snatch or split-style snatch. However, both feet must return and be in line under the athlete’s body while the dumbbell is locked out overhead for the repetition to count.

Kettlebell Snatch 

The kettlebell snatch starts with the kettlebell on the ground and finishes with the kettlebell directly overhead. At the bottom of the movement, the kettlebell must swing behind the athletes heels. The kettlebell must be lifted overhead in one motion.  The Athletes is not required to  alternate arms after each repetition.  The non-lifting hand and arm may not be in contact with the body during the repetition.  At the top, the arms, hips and knees must be fully locked out with the kettlebell clearly over the middle of the athlete’s body when viewed from profile. Once the athlete has reached lockout, the repetition will count. 

Hand Release Push Ups 

The Hand Release push up starts and finishes at the top of the movement with elbows locked out with feet no wider then shoulder width apart. The athletes chest must make contact with the ground and both hands must be lifted completely from the ground before the athlete can push back the the starting position. The chest (nipple line or above) must touch the floor, no snaking, sagging allowed with a straight body position maintained throughout the push up. Scaled and Masters 37+ may choose to complete reps from their knees. 

 

Jumping Lunges 

Each lunge begins with the feet together and the athlete standing tall with hips and knees extended.. At the bottom of the lunge, the knee must make contact with the ground. The athlete must alternate which foot leads for each rep. A jump to switch the leading foot must be used when alternating the feet with hips extended at the top of the jump. Stopping with both feet together on the ground is not permitted. The rep is counted when the knee makes contact with the ground.

Contact Us
Logo.ALLSTAR.png

© 2020 Allstar Sports Pty Ltd