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Individual Event 2

Gymnastical Beasts – Advanced Division

For time

50’ handstand walk (25’ down + 25’ back)

40 unbroken double unders

30 wall ball shots 30#/20# to 10’/9’ target

40 unbroken double unders

20 Toes to bar

40 unbroken double unders

10 ring muscle ups

40 unbroken double unders

50’ handstand walk (25’ down + 25’ back)

***With any time remaining AMRAP bar muscle ups; each completed rep will reduce event time by 5 seconds***

– 14:00 Time Cap –

 

Gymnastical Beasts – Intermediate Division & Masters 35-49

For time

100’ OH walking lunge with 25#/20# wall ball (25’ leg)

50 double unders

40 wall ball shots 25#/20# to 10’/9’ target

50 double unders

30 Toes to bar

50 double unders

20 ring dips

50 double unders

100’ OH walking lunge with 25#/20# wall ball (25’ leg)

***With any time remaining AMRAP ring muscle ups; each completed rep will reduce event time by 5 seconds***

– 14:00 Time Cap –

 

Gymnastical Beasts – Novice Division & Masters 50+

100’ OH walking lunge with 20#/14# wall ball (25′ legs)

50 double unders OR 150 single unders

(ATHLETE must declare singles or doubles prior to starting & stick with them through entire workout)

40 wall ball shots 20#/14# to 10’/9’ target

50 double unders OR 150 single unders

30 hanging knee raises

50 double unders OR 150 single unders

20 burpee pull ups

50 double unders OR 150 single unders

100’ OH walking lunge with 20#/14# wall ball

***With any time remaining AMRAP CTB pull ups; each completed rep will reduce event time by 5 seconds***

– 14:00 Time Cap –

Notes and Movement Standards:

  • SCORE = time to complete (every rep not completed will add 1 second to your total time)
  • For divisions with OH walking lunge “reps”; each 25m leg will count as 5 reps. No partial reps/laps will be counted

Handstand Walk: For the handstand walk, athlete will be required to walk on their hands a minimum of 5’ in order to advance. If the athlete falls before they reach both hands past the next 5’ marker, the athlete must start back at last completed section.

Walking OH Lunge: The lunge must start with both feet behind the starting line and wall ball in overhead position.  Elbows do not need to be locked out, but no part of the wall ball may touch athlete’s body.  Each step the trailing leg’s knee must touch the ground and the hips must come to full extension.  We will require that each step the athlete’s feet must come together to show hip extension before continuing into next step.  So Athlete will not be able to “step through” showing hip extension. TO complete each 25′ section the athlete must have both feet across the turnaround line before turning around.

Double unders:  This is the standard double-under in which the rope passes under the feet twice for each jump. The rope must spin forward and both feet must leave the ground at the same time for the rep to count. Only successful jumps are counted.  ADVANCED DIVISION ONLY: Each set must be done in one unbroken set. Please listen to your judge and do not stop until they have called your set is complete.For singles all same standards apply, with rope only needing to pass under feet once per rotation.  (intermediate, masters, and novice divisions do not have to complete sets unbroken.)

Wall Ball Shot: For the wall ball shot, the medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target. The ball must hit the flat surface of target at or above the specified target height. If the ball hits low or hits the edge of the target, the rep will not count. If the ball does not hit the target at all, that is also a no rep. If the ball is not caught between reps, it must come to a full stop on the ground before beginning the next rep. Catching the ball bouncing off the floor is not permitted.

Toes to bar: In the toes-to-bar, the Athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must be in contact with the bar at the same time, inside the hands. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body. This can be accomplished with bent knees.

Hanging Knee Raise: the Athlete must go from a full hang to having the both knees above the center of their abdomen. Both feet must be in contact with the bar at the same time, inside the hands. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body. This can be accomplished with bent knees.

Muscle Up (Rings and bar): In the muscle-up, the athlete must pass from a hang below the rings/bar to support above. At the bottom, any grip is allowed and a full lock out at the bottom is required, however a turn out IS NOT REQUIRED for ring MU, but the feet must be off the ground (or box if needed/used). At the top, the elbows must fully lock out while supporting yourself above the rings/bar. A kipping or strict muscle-up is allowed. Swings or rolls to support are not permitted.

Chest to bar pull up: This is a standard chest-to-bar pull-up. Any style of pull-up is permitted, as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chest (any point below the clavicle) must clearly come into contact with the bar.

Ring Dip: This movement starts with athlete fully locked out supported above the rings. At the bottom, the athlete’s biceps OR shoulder much touch rings, with repetition completed at full lockout of the elbows at the top of movement.   Strict or kipping ring dips are allowed as long as all requirements above are met. If you drop off rings before standards are met reps will not count and you must start again at the top, fully locked out to start rep over.

Burpee pull up: This movement will start with athlete in standing position. The burpee starts by dropping to the floor with chest, hips, and quads making contact with the floor. The athlete then proceeds to stand up and complete a pull up. A “jumping pull up” will be allowed. The movement is completed once athlete’s chin has past the horizontal plane of the pull up bar. Strict, kipping, or butterfly pull ups will also be allowed.

 

 

Posted January 25, 2017 in: FiOK 5, Fittest In OK, Workouts by Fittest In OK