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Online Qualifier Week 3

This week we have one workout with 2 scores to submit:

Workout OQ5.3A

With a CONTINUOUS running clock, complete the following:

5 clean and jerk singles

for heaviest TOTAL WEIGHT

-

REST 2:00

-

Workout OQ5.3B

AMRAP 18:00

50 box jump overs 24”/20”

50 wall ball shots 20#/14# (BOTH men/women to 10’ target)

50 shoulder to overhead 95#/65# (Masters 45+ use 85#/55#

50 Toes to bar

50 double unders

-

There are 2 scores to report this week:

SCORE OQ5.3A = 5 heaviest successful reps in pounds

SCORE OQ5.3.B = Total reps completed in 18-min AMRAP

WEEK 3 SCORECARD

WORKOUT NOTES AND STANDARDS:

  • OQ5.3A: You can do exactly 5 reps, or as many as you like in the 2 minute window.  Weight can be the same for all 5 or you can add or take off weight during the 2 minutes.  Your score is your 5 heaviest lifts you complete.  Athletes must use one bar for this session, and change your own weights if you choose to do so. 
  • Scoring example: An athlete hits 7 reps in the 2-minute window at 225, 225, 235, 235, 240, 240, 245.  That score would be recorded as follows: 245, 240, 240 235, 235, for a total of 1,195.
  • This is ONE workout, so part A and B must be done together for all attempts.
  • For the ladies, a 33# or 15kg bar will be counted as 35# bar.
  • ONLY 1/2 pound fractional plates are allowed.

TEAMS:

Like previous weeks, each of your team members will complete the workout and submit their individual scores.  Those scores will be added together to reflect your team scores for OQ5.3A/B.

 

Clean & Jerk:

  • The “Clean” can be a muscle clean, power clean, squat clean or split clean to get the bar to the shoulders in the front rack position.
  • The  “Jerk” begins with the barbell on the shoulders/in front rack 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 and control shown.

Box Jump Over:

  • Each rep begins with a two-footed jump with Athlete facing the box (lateral jumps will not count).  One-footed jumps are not permitted.
  • Step-up and overs are allowed, but must be “box facing”, no lateral step ups are permitted.
  • There is no hip extension requirement for this movement.
  • The athlete MAY NOT jump over the box without touching it. The athlete may not use their hands, and the feet must land on top of box and then on opposite side, not around box.
  • Each rep ends on the opposite side of the box from where it began. The next rep will begin from there and return to the first side. Stepping down from the box is permitted.

Wall Ball Shot: 

  • The med ball must be taken from the ground, proceed through 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.

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.

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.

Double under: 

  • 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/full rotations are counted.

SUPER SCALED WORKOUT – WEEK 3:

Workout OQ5.3A

With a CONTINUOUS running clock, complete the following:

5 clean and jerk singles

for heaviest TOTAL WEIGHT

-

REST 2:00

-

Workout OQ5.3B

AMRAP 18:00

50 box jump OR step overs 20”/12”

50 wall ball shots 14#/10# (men 10′ target / women 9′ target)

50 shoulder to overhead 75#/55#

50 sit ups

50 single unders

-

There are 2 scores to report this week:

SCORE OQ5.3A = 5 heaviest successful reps in pounds

SCORE OQ5.3.B = Total reps completed in 18-min AMRAP

Clean & Jerk:

  • The “Clean” can be a muscle clean, power clean, squat clean or split clean to get the bar to the shoulders in the front rack position.
  • The  “Jerk” begins with the barbell on the shoulders/in front rack 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 and control shown.

Box Jump Over:

  • Each rep begins with a two-footed jump with Athlete facing the box (lateral jumps will not count).  One-footed jumps are not permitted.
  • Step-up and overs are allowed, but must be “box facing”, no lateral step ups are permitted.
  • There is no hip extension requirement for this movement.
  • The athlete MAY NOT jump over the box without touching it. The athlete may not use their hands, and the feet must land on top of box and then on opposite side, not around box.
  • Each rep ends on the opposite side of the box from where it began. The next rep will begin from there and return to the first side. Stepping down from the box is permitted.

Wall Ball Shot: 

  • The med ball must be taken from the ground, proceed through 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.

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.

Sit Up:

  • Each rep must start with athlete’s shoulders in contact with ground.  Each rep ends with both hands touching the top of both feet and chest into knees.
  • Butterfly sit-ups will not be allowed, so the bottom of both feet must be on the ground at beginning and end of each rep.
  • Athlete may use an abmat or choose to not use, either is acceptable.

Single under: 

  • This is the standard single-under in which the rope passes under the feet once for each jump.
  • The rope must spin forward and both feet must leave ground at the same time for the rep to count. Only successful jumps are counted.

Posted December 13, 2016 in: FiOK 5, Qualifier by Fittest In OK