Individual Finals

Finals – Advanced

For time

3 rounds

10 thrusters (135/95)

3 rope climb

+

2 rounds

15 OHS (135/95)

15 ring push ups

+

1 round

30 shoulder to OH (135/95)

30 CTB pull up

– 13:00 Time Cap –

Finals – Intermediate & masters 35-49

For time

3 rounds

10 thrusters (115/75)

2 rope climbs

 +

2 rounds

15 OHS (115/75)

15 ring push ups

 +

1 round

30 shoulder to OH (115/75)

30 pull up

– 13:00 Time Cap –

Finals – Novice & masters 50+

3 rounds

10 thrusters (95/65)

10 lateral burpees over bar

+

2 rounds

15 OHS squats (95/65)

15 hand release push ups

 +

1 round

30 shoulder to OH (95/65)

30 pull up

– 13:00 Time Cap –

Notes and Movement Standards:

  • Score = total time to complete all 3 couplets

Thruster: This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. The bar starts on the ground.  The hip crease must pass below the knees. A full squat clean into the thruster is allowed if the bar is on the ground. The barbell must come to a full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body.

Rope Climb: Athlete’s MAY NOT start rope climb with a running jump. Athletes must have one hand on the rope before they jump to begin climb. At the top the athlete must make contact with the rig with one hand, and show control all the way down the floor, with hands staying on rope until feet are on the ground.

Overhead Squat: In the overhead squat, the barbell must be kept overhead with the arms locked out. At the bottom, the crease of the hips must pass below the top of the knees. At the top, the knees and hips must be completely open with the barbell in control and over the heels. A full squat snatch will count as a repetition as long as all the above requirements are met. 

Ring Push up: The rep starts with hands in rings, chest touching the abmat, and only toes touching the ground. The rep is complete when the arms are fully locked out in a plank position with only feet touching the ground. If the athlete’s chest does not come in contact with the abmat, that rep does not count.

Shoulder to overhead: Each rep begins with the barbell on the shoulders and finishes with the weight fully locked out overhead and over the middle of the body. A shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line and under hips. If the shoulder to overhead is missed but brought back to the front rack, the Athlete may re-attempt the shoulder to overhead from there without taking the barbell back to the floor.

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. FOR INTERMEDIATE & NOVICE: regular chin over bar pull ups are required, with same standards at bottom position and the athlete clearly showing their chin over the horizontal plane of the bar. Strict, kipping, or butterfly are allowed however it is the athletes responsibility to show clearly the standards being met for their judge.

Hand Release push up:

 

Posted January 28, 2017 in: FiOK 5, Fittest In OK, Workouts by Fittest In OK