Competition Class Friday 12/27/13

Workouts 1-6
Perform the following six events against a running clock:
5 Minutes of Rowing for Max Meters
4 Minutes to Establish a 2-RM Front Squat
3 Minutes of Ring Muscle-Ups

4 Minutes to Establish a 1-RM Shoulder to Overhead
5 Minutes of Burpee Box Jump-Overs (24″/20″)

Rest exactly 5 minutes, and when the clock reaches 26:00…
Complete as many rounds and reps as possible in 4 minutes of:
8 Thrusters (135/95 lb)
8 Alternating Pistols

Rules and Standards:
Athletes must work off of a running clock – there are no rest periods except as noted between the fifth and sixth events. Athletes may use only one barbell for all phases of the day’s events.

Event 1 (200 points): Athletes must perform this event on a Concept 2 ergometer. The monitor must be set to a 5-minute countdown so that the number of meters can be accurately measured. (In other words, you can’t press “Just Row” and then look at your meters when you hit the 5:00 mark – there is too much room for human error there.) Your score will be the total number of meters rowed in the 5 minutes.

Event 2 (200 points): When the clock hits 5:00, athletes may begin to work on establishing their 2-RM front squat. The barbell may start from a rack, but may not be loaded with more than 135/85 lbs. Athletes must load their own barbell, and must hit a 2-RM front squat before the clock reaches 9:00. Repetitions must be done consecutively without the barbell touching the rack between the two consecutive reps. Athletes may perform multiple sets and score only their heaviest successful 2-RM. Scores should be reported in lbs – so if you lift in kgs, simply convert to lbs for purposes of this competition.

Event 3 (200 points): When the clock hits 9:00, athletes may begin to perform as many ring muscle-ups as possible in 3 minutes. Ring muscle-ups should be performed to Games standards – full elbow extension at the bottom/hanging position, and full elbow extension at the support position. Your score will be the total number of successful muscle-ups performed in the three minutes. If you do not have muscle-ups yet, simply wait out these three minutes and move on when the clock reaches 12:00…and don’t worry, you won’t be alone – there will be participating athletes who don’t record muscle-ups in these three minutes.

Event 4 (200 points): When the clock hits 12:00, athletes may begin to work on establishing their 1-RM shoulder to overhead. The barbell may start from the same rack that was used for the Event 2 front squats, and may be loaded with whatever weight you left on the barbell during your 4 minutes of front squats. For the shoulder to overhead, the barbell must start from the front-rack position – you cannot jerk from behind the neck. Athletes must control the barbell overhead until their feet are directly under their hips, shoulders and barbell. Athletes may perform as many attempts as they would like and score only their heaviest successful shoulder to overhead. Scores should be reported in lbs.

Event 5 (200 points): When the clock hits 16:00, athletes may begin to perform as many burpee box jump-overs as possible in 5 minutes. Athletes must touch their chest to the ground on one side of the box, get up and pass over the top of the box to receive credit for a repetition. As long as you touch your chest to the ground and go over the top of the box, you may use whichever method you think is most efficient. (This event might not be sexy, but it’s a great indicator of an athlete’s willingness to suffer to be the best they can be in this sport.)

Following Event 5, athletes will rest for exactly 5 minutes. Event 6 must start when the clock reaches 26:00.

Event 6 (200 points): Athletes will have 4 minutes to work through as many rounds and reps as possible of thrusters and alternating pistols. Every repetition counts for one point – so if you complete 5 rounds and 5 thrusters, your score would be 85 reps. Thrusters must meet Games/Regionals standards – crease of the hip below the knee at the bottom of the squat, and elbows fully extended with barbell aligned with your shoulders, hips and ankles overhead. Pistols must meet Games/Regionals standards as well – crease of the hip below the knee with opposite heel off the ground in front of the athlete.

Scoring: Athletes must provide six separate scores for today’s events. Scores should be entered as follows:
Event 1 – 1460 meters
Event 2 – 320 lbs
Event 3 – 26 reps
Event 4 – 335 lbs
Event 5 – 78 reps
Event 6 – 85 reps