*Workout 2: *
AMRAP in 10 minutes of:
Muscle Up to 10 Ring Dips (6 for women)
20 Wall Balls (M: 20#/W:14#) to a 10' Target
30 Double Unders
*Standards: *
1.) The rings for the dips will be set at the athlete's crease of the wrist when arms are extended overhead at *highest reach*. This means the athletes will have to do a Muscle-up to get to the top of their rings.
2.) Full extention and a turnout is required before attempting to muscle-up onto the rings.
3.) Ring Dips - Full extention at the top and touch armpit (bicep/shoulder join) to the top of the ring at bottom. Kipping is permitted.
4.) Wallballs - Hip crease below parallel at the bottom and ball must clear the 10' mark and touch the wall and athlete must catch the ball for it to be a "Good Rep." If the ball hits the ground rather than being caught by the athlete, it is a "No Rep".
5.) Double Unders - 2 rotations of the rope for every jump. Misses do not count as reps.
*Rules:*
For the Ring dips, the athlete must perform 10 ring dips NOT INCLUDING the dip out of the muscle up. If the athlete cannot complete all 10 ring dips in a row, they can come down but they must do a full turnout/extension
muscle-up to get up over the rings again to finish their reps. The dip out of the muscle-up will still not count as a ring dip.
*Scoring:*
Score is total reps completed.
NOTE: The muscle ups used to get onto the rings will not count towards
total reps.
For example: Athlete X (male) completes 3 rounds + 5 ring dips. The score
would be 185 points (10/20/30/10/20/30/10/20/30/5).
*Masters will NOT perform the muscle-up prior to the start of ring dips.
*Masters do NOT have to catch the ball on their wall balls, it may hit the ground and still be a "Good Rep".
All other movements and standards are the same for Masters Competitors.
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*Workout 1: *
Power Snatches + Rowing
There is a 12 minute running clock. On the Odd minutes, you must perform 4 power snatches AS HEAVY AS POSSIBLE.
On the Even minutes, you will perform a Max Distance Row.
*Standards:*
For the movement to be considered a power snatch, the bar must move in one motion from the ground to overhead. Press-outs will be permitted, but the the initial catch must be made OVER THE HEAD. The bar must continue to go up from the initial catch, if the bar moves down at any point in time, that will result in a "No Rep."
*Rules:*
1.) You must provide your load for the power snatch at registration. Load cannot be changed after registration. BE PREPARED UPON ENTRY OF THE FACILITY TO PROVIDE YOUR POWER SNATCH LOAD.
2.) You will not be penalized for not completing all 4 snatches, but you cannot complete more than 4.
3.) There is no transition time between the snatches and the rowing.
*Scoring:*
Your score from this workout will come from your Total Pounds Lifted PLUS your Distance Rowed.
For example: Athlete X used 100# and completed all 24 lifts, their score for the snatch portion would be 2400lbs. Athlete X also completed 2100m on the rower. Their OVERALL score for Workout 1 would be 4500 points (2400lbs lifted + 2100m Rowed).
*Masters will perform this exact workout.
