2017 ONline qualifier
Ascending ladder of:
BURPEE ONTO PLATE
25’ SHUTTLE RUN
As many reps as possible in 7 minutes.
1 burpee onto plate and 1 25' run in round 1
2 burpees onto plate and 2 shuttle runs in round 2
Reps for each movement keep increasing each round until the athlete reaches the time cap.
The score for this workout is total reps completed.
BURPEE ONTO PLATE begins standing at full extension on the floor, drops the chest to the floor, ensuring no part of the body touches the plate at the bottom, then stands up and jumps onto the plate. The rep is complete with the athlete standing at full extension with both feet on the plate. Athletes can jump or step onto the plate. The plate size does not matter as long as it is big enough for both feet to be on the plate and not touching the floor.
SHUTTLE RUNS require athletes to first set markers for the 25' distance. Athletes will begin each run behind the marker line. Completing the run involves crossing the 25' line. On round 1 the athlete will simply start behind the first line and run across the other line. In successive rounds athletes will touch the marker line WITH THE HAND and return to the start line. At the completion of each run athletes will cross the final line to complete that set.
EX: Round 4, begins behind the closest line which we will call the base line. The athletes runs to the opposite line and touches it for "rep" 1, then runs back to the base line and touches it for "rep" 2, then runs to the opposite and touches it for "rep" 3 and then runs across the base line to complete the set and then begins the 5 burpee set if time remains.
Max weight on the following barbell complex.
Power clean + hang clean + front squat + 2 shoulder to overheard
There is no time cap for this workout
Athletes have as much time as needed to work up to their max weight on the above barbell complex.
The POWER CLEAN requires the athlete to pull the bar from the floor and recieve the bar on the shoulders without the hips going below parallel
The HANG CLEAN is performed with the bar starting anywhere above the knee and received on the shoulders and the athlete MUST pass through a full squat.
The FRONT SQUAT requires the athlete to keep the bar in the front rack position and pass through a full squat.
SHOULDER TO OVERHEAD takes the bar from the shoulders to a full lockout overhear by any means necessary.
Once the bar leaves the floor for the power clean the athlete may not set the bar down until the complex is complete.
100 DOUBLE UNDERS
50 SEATED SHOULDER PRESS
25 TOES TO BAR
Double-unders can be performed with any rope. The rope must pass under the athlete’s feet twice for each jump. Only successful jumps are counted. Attempts will not count. I don't know why you would use anything other than an RPM rope, but you do you, boo-boo.
Single-unders can be performed with any rope and must pass under the athlete’s feet at least once for each jump. We say "at least once" because we don't penalize athletes for accidental awesomeness. Only successful jumps are counted. Attempts will not count.
Seated barbell press is done sitting on any object including the floor. The barbell starts in the front rack with the bar touch the shoulders and is pressed to overhead. The rep is complete when the arms are fully extended and the bar is in line with the shoulders and hips
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
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.
Rx Double unders/45# for men, 35# bar for women/Toes to bar
Masters Double unders/45# for men, 35# bar for women/Toes to bar
Teens Double unders/45# for men, 35# bar for women/Toes to bar
Scaled: Single Unders/45# for men, 35# bar for women/Hanging knee raise
IN 12 MINUTES COMPLETE AS MANY ROUNDS AND REPS AS POSSIBLE OF:
10/8 CALORIE ROW
Thruster weight goes up every round. 20# for men, 10# for women.
Barbell starting weights 75# for men and 45# for women for all divisions.
Athletes DO NOT have to change their own weights. They are certainly permitted but it isn't a requirement. In fact you can load up 10 different bars at the same time if you want.
Rx 20# increases for men and 10# increases for women
Scaled 10# increases for men and 5# increases for women
Masters 10# increases for men and 5# increases for women
Teens 10# increases for men and 5# increases for women
Rowing: Get on. Turn it on. Row until you have completed 10 calories for men and 8 calories for women each round. It should be done crazy fast. Watch some Olympic rowing videos on YouTube. Put on Kanye's "Black Skinhead" and destroy the row every round.
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.
IN 14 MINUTES
COMPLETE 5 ROUNDS OF THE FOLLOWING:
14 DB STEP-UPS
14 WALL BALL SHOTS
IN REMAINING TIME, COMPLETE AS MANY REPS AS POSSIBLE OF RING MUSCLE-UPS
SCORE is broken into two parts. 5a is time to complete five founds of step ups and wall ball. 5b is total muscle ups.
MAKE SURE TO RECORD YOUR TIME TO COMPLETE THE 5 ROUNDS OF STEP-UPS and wall ball. THIS WILL SERVE AS YOUR score for 5a. Score for 5b is total muscle ups. If you do not complete any muscle ups leave the score for 5b blank. if you go over the time cap on the 5 rounds of step ups, add the total reps remaining to 14:00. That means if you did 4 rounds and got through 6 wall ball in the 5th round your score would be 14:08 for 5a. You would still leave 5b blank.
35# DB W/ 24" BOX / 20# BALL TO A 1O' TARGET FOR MEN,
25# DB W/ 20" BOX / 14# BALL TO A 1O' TARGET FOR WOMEN
Masters 40-49, masters 50+ and Teens:
Movements, loads, and box heights are the same as Rx
Ring pull-ups instead of muscle-ups
DB weights and box heights are the same as Rx
Wall ball must be taken from the bottom of the squat, hip crease below the knee, and thrown to hit the target. The center of the ball must hit the target at or above the target height. The first contact of the ball with the target must be above the 10' mark. EVERYONE is shooting to a 10' target.
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.
Ring pull ups begin hanging from the rings with your feet off the floor and with arms at full extension. Pull until your chin breaks the horizontal plane of the bottom of the rings. Kipping, strict, L, weighted, and butterfly pull-ups are all acceptable.
IN 16 MINUTES COMPLETE AS MANY ROUNDS AND REPS OF THE FOLLOWING:
6 POWER SNATCH
9 CHEST TO BAR
12 BOX JUMP OVERS
SCORE: TOTAL REPS
Men 95# snatch, CTB, and 30" box
Women 65# snatch, CTB, and 24" box
Men 85#, CTB, and 30" box
Women 55#, CTB, and 24" box
Men 75#, pull ups, and 24" box
Women 45#, pull ups, and 20" box
Men 75#, jumping chest to bar, and 24" box
Women 45#, jumping chest to bar, and 20" box
Power Snatch: Reps begin with the bar on the ground and are complete when the athlete achieves full lockout with the bar overhead and in line with the hips with the feet under the body. Any form of snatch is acceptable. The bar may not stop moving up at any point during the lift.
*If the bar does not have bumper plates it only needs to pass below the knee each rep.
Chest to Bar Pull-ups: Hang from a bar with your feet off the floor and with arms at full extension. Pull until your chest makes contact with the bar below the collarbone. Kipping, strict, L, weighted, and butterfly pull-ups are all acceptable.
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.
Box jump over: The athlete begins standing with both feet on the ground. The athlete must pass over the top of the box with no part of the body other than the feet making contact with the box. The athlete may step up, jump up, or completely jump over the box. A rep is complete when both of the athlete's feet are on the ground on the opposite side of the box.