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Team Event 1

Gymnastical Beasts — Advanced Division

For time

Teammate #1

25’ HS walk (anyone on team)

50 unbroken double unders

20 wall ball shots 30#/20# 10’/9’

50 unbroken double unders

40 CTB pull ups

Run and tag your next teammate in

Teammate #2

25’ HS walk (anyone on team)

40 unbroken double unders

30 wall ball shots 30#/20# 10’/9’

40 unbroken double unders

30 T2B

Run and tag your next teammate in 

Teammate #3

25’ HS walk (anyone on team)

30 unbroken double unders

40 wall ball shots 30#/20# 10’/9’

30 unbroken double unders

20 pistols

Run and tag your next teammate in 

Teammate #4

25’ HS walk (anyone on team)

20 unbroken double unders

50 wall ball shots 30#/20# 10’/9’

20 unbroken double unders

10 ring muscle ups

Run back to your team.  Time called once all 4 team members are back to starting area

 — 18:00 Time Cap –

With any time remaining, entire team (1 person working at a time) can AMRAP bar muscle ups. Each bar muscle up completed will reduce total event time by 5 seconds.

NOTE:

For HS walks any team member can complete any round of the 25m HS walk, BUT if they are not the teammate that is completing that round, they have to run back and tag that teammate in to start their work.

Gymnastical Beasts - Intermediate Division

For time

Teammate #1

50’ OH walking lunge with wall ball 25#/20#

50 double unders

20 wall ball shots 25#/20# 10’/9’

50 double unders

40 pull ups

50’ OH walking lunge with wall ball 25/20

Teammate #2

50’ OH walking lunge with wall ball 25/20

40 double unders

30 wall ball shots 25#/20# 10’/9’

40 double unders

30 T2B

50’ OH walking lunge with wall ball 25/20

Teammate #3

50’ OH walking lunge with wall ball 25/20

30 double unders

40 wall ball shots 25#/20# 10’/9’

30 double unders

20 ring dips

50’ OH walking lunge with wall ball 25/20

Teammate #4

50’ OH walking lunge with wall ball 25/20

20 double unders

50 wall ball shots 25#/20# 10’/9’

20 double unders

10 burpee CTB pull ups

50’ OH walking lunge with wall ball 25/20

– 28:00 Time Cap –

***With any time remaining, entire team (1 person working at a time) can AMRAP ring muscle ups.

Each ring muscle up completed will reduce total event time by 5 seconds.

Gymnastical Beasts – Novice Division

For time

Teammate #1

50’ OH walking lunge with wall ball 20/14

50 double unders OR 150 single unders

20 wall ball shots 20/14 10’/9’

50 double unders OR 150 single unders

40 hand release push ups

50’ OH walking lunge with wall ball 20/14

Teammate #2

50’ OH walking lunge with wall ball 20/14

40 double unders OR 120 single unders

30 wall ball shots 20/14 10’/9’

40 double unders OR 120 single unders

30 burpee to target (to pull up bar)

50’ OH walking lunge with wall ball 20/14

Teammate #3

50’ OH walking lunge with wall ball 20/14

30 double unders OR 90 single unders

40 wall ball shots 20/14 10’/9’

30 double unders OR 90 single unders

20 pull ups

50’ OH walking lunge with wall ball 20/14

Teammate #4

50’ OH walking lunge with wall ball 20/14

20 double unders OR 60 single unders

50 wall ball shots 20/14 10’/9’

20 double unders OR 60 single unders

10 T2B

50’ OH walking lunge with wall ball 20/14

– 28:00 Time Cap –

***With any time remaining, entire team (1 person working at a time) can AMRAP CTB pull-ups.

Each CTB pull up completed will reduce total event time by 5 seconds.

Notes and Movement Standards:

  • SCORE = total time to complete (minus any muscle up/CTB bonus) OR 1 second will be added for each rep not completed

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.) NOVICE DIVISION ONLY: Each teammate must declare either double unders or single sunder prior to starting their part, and must complete entire section as declared.

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.

Hand Release Push up: Each rep must start with chest and thighs on ground.  Athlete must push up into a plank position with elbows locked out and return to starting position and remove both hands from touch the ground before proceeding to next rep.  “Snaking” your push up will not be allowed, your quads and chest MUST come off the ground at the same time.

Burpee to target: 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 jump to touch pull up bar with both hands.

Posted January 20, 2017 in: FiOK 5, Fittest In OK, Workouts by Fittest In OK