2

Team Event 2

Team Fatty Cals – Advanced Division

2A

For time

21-18-15-12-9

Assault bike calories

Hang power clean w/ fat bar (125/85)

Straight into

9-12-15-18-21

Assault bike calories

Front squat w/ fat bar (125/85)

–12:00 Time Cap–

2B

21-18-15-12-9

Rower calories

Shoulder to OH w/ fat bar (125/85)

Straight into

9-12-15-18-21

rower calories

hang power clean w/ fat bar (125/85)

–12:00 Time Cap–

Team Fatty Cals – Intermediate Division

2A

For time

21-18-15-12-9

Assault bike calories

Hang power clean w/ fat bar (105/75)

Straight into

9-12-15-18-21

Assault bike calories

Front squat w/ fat bar (105/75)

–12:00 Time Cap–

2B

21-18-15-12-9

Rower calories

Shoulder to OH w/ fat bar (105/75)

Straight into

9-12-15-18-21

rower calories

hang power clean w/ fat bar (105/75)

–12:00 Time Cap–

Team Fatty Cals – Novice Division

2A

For time

21-18-15-12-9

Assault bike calories

Hang power clean w/ fat bar (95/65)

Straight into

9-12-15-18-21

Assault bike calories

Front squat w/ fat bar (95/65)

–12:00 Time Cap–

2B

21-18-15-12-9

Rower calories

Shoulder to OH w/ fat bar (95/65)

Straight into

9-12-15-18-21

rower calories

hang power clean w/ fat bar (95/65)

–12:00 Time Cap–

Notes and Movement Standards:

  • Teams decide which couplet the men and women will complete.
  • Both pairs will perform workout at the same time on 2 different platforms.
  • Athlete will start out on the Assault Bike OR Rower, and will not have to reset monitor each round.
  • Each pair can split up reps however they choose, but only one athlete may be working at a time.
  • SCORE = total time to complete added together.
  • Every rep not completed will add 1 second to your total time.

 

Hang Power Clean: The bar must start in the hang position with hips and knees fully locked out. The repetition finishes with the bar racked on the shoulders and the elbows clearly in front of the bar with the hips and knees fully extended and feet in line, under hips with control shown. This is a POWER clean, so bar must be received with hip crease above the top of the knee.  Squat clean or split clean will NOT be permitted.

Front Squat: The movement will start in standing position, with hips and knees open.  At the bottom of the movement, the crease of the hips must pass below the top of the knee. At the top, the knees and hips must be completely open and locked out, with control shown. IF the athlete choose to “squat clean” the first rep, that is allowed but all standards fro the movement must be met for the rep to count.

Shoulder to overhead: Each rep begins with the fat barl 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.

Assault Bike: The athlete must stay on bike until each round’s required number of calories is met, jumping off before.

Row: For this element, you must be sitting on the rower before you can move or touch handle. The Athlete must return handle to cradle once time is called.

Posted January 23, 2017 in: FiOK 5, Fittest In OK, Workouts by Fittest In OK