We are in week two of our online challenge and things are already starting to heat up. Every year, we think we have a good idea of what people are capable of, and every year we are blown away by just how much work people get done. You'd think we'd have learned by now, but just when it seems like people can't keep getting that much better, they do. It is awesome to witness.
IN 9 MINUTES, COMPLETE 4 ROUNDS OF THE FOLLOWING:
10 TOES TO BAR
20 DB STEP-UPS
35# DB W/ 24" BOX FOR MEN
25# DB W/ 20" BOX FOR WOMEN
IN REMAINING TIME, COMPLETE AS MANY REPS AS POSSIBLE OF RING MUSCLE-UPS
SCORE: TOTAL MUSCLE-UPS
*If an athlete doesn't make it to muscle-ups, each uncompleted rep counts as a second. For example, if you get 3 rounds + 15 reps in the time cap, your score would be 9:15 (the 15 uncompleted reps each add one second to the time). Enter a zero in the muscle-ups box.
Tiebreaker: Time to complete the 4 rounds of TTB and step-ups
Masters 40-49, masters 50+ and Teens:
Movements, loads, and box heights are the same as Rx
Hanging knee raises instead of TTB
Jumping chest-to-bar pull-ups instead of muscle-ups
DB weights and box heights are the same as Rx
SCORE: TOTAL CHEST-TO-BAR PULL-UPS
*If an athlete doesn't make it to chest-to-bar pull-ups, each uncompleted rep counts as a second. For example, if you get 3 rounds + 10 reps in the time cap, your score would be 9:20 (the 20 uncompleted reps each add one second to the time). Enter a zero in the chest-to-bar pull-ups box.
MAKE SURE TO RECORD YOUR TIME TO COMPLETE THE 4 ROUNDS OF TTB AND STEP-UPS. THIS WILL SERVE AS YOUR TIEBREAKER TIME.
TTB: In the toes to bar, the athlete must go from a full hang to having the toes touch the pull-up bar. At the start of each rep, the arms must be fully extended and the feet must be brought back behind the bar and behind the body. Both feet must come into contact with the bar at the same time, inside the hands.
Step-ups: The dumbbell step-up begins with both feet on the ground holding a dumbbell in each hand. The athlete steps up on the box and reaches full extension of the knees and hips before stepping down. Jumping up or down is not permitted. There is no requirement to alternate feet on the step up or down. The dumbbells must be held at the waist in the hang position. No other position is permitted. If you do not have dumbbells, you may use 12k/25# kettlebells in place of 25# DB, or 16k/35# kettlebells in place of 35# DB.
Muscle-ups: In the muscle-up, you must begin with, or pass through, a hang below the rings with arms fully extended (with or without a ‘false grip’) and the feet off the ground. The elbows must be fully locked out while supporting yourself above the rings. Kipping the muscle-up is acceptable, but swings or rolls to support are not permitted. If consecutive kipping muscle-ups are performed, a change of direction below the rings is required.
Hanging knee raises: In the hanging knee raises, the athlete must go from a full hang to having the knees raised until the hips flex past 90 degrees.
Jumping chest-to-bar pull-ups: This is performed on a box under a bar. With both feet on the box and both hands on the bar, squat down until your arms are straight and you are directly under the bar. The arms must be fully extended at the bottom. Jump and pull until you get your chest to the bar. At the top, the chest must clearly come into contact with the bar below the collarbone.
Pull-ups: Hang from a bar with your feet off the floor and with arms at full extension. Pull until your chin breaks the horizontal plane of the bar. Kipping, strict, L, weighted, and butterfly pull-ups are all acceptable.
The Cascade Classic qualifier wouldn't be complete without some heavy lifting. Workout 4 is when our barbell-loving friends get to shine.
IN 5 MINUTES, ESTABLISH A 5-REP MAX THRUSTER
The bar starts empty on the floor. Athletes are responsible for changing their own weights. The reps must be unbroken but they do not have to be touch and go.
SCORE: MAX WEIGHT FOR 5 UNBROKEN REPS
*All athletes in all divisions will complete this workout
Thruster: These are standard thrusters in which the athlete moves through a full front squat into a full overhead lockout. A full squat involves the hips below their knees. At the top of the movement, the athlete’s hips, knees, and elbows must be fully extended, the bar directly over the feet, and in control. The athlete may do a full squat clean into the thruster on the first rep.
THIS IS A FRONT SQUAT TO PUSH PRESS. NO THRUSTER JERKS ARE ALLOWED.