Competition Corner

#3 Be The Spark brought to you by Catalyst Fitness

For Time
9 Minute Cap
Partners will relay movements
Each partner needs to complete each exercise once
Rx:
3 Rounds
20/15 Cal Ski
20 Toes to Bar
20 Snatches 115/75
Masters:
3 Rounds
20/15 Cal Ski
15 Toes to Bar
20 Snatches 95/65
Scaled:
3 Rounds
20/15 Cal Ski
25 Knees to Chest
20 Snatches 75/55
TIME CAP: 9:00
FLOW: Athletes will start on their starting mat.  At the call of “3, 2, 1 ... Go,” all 3 teammates may enter the competition floor. The first athlete will complete the requisite ski calories, then the second athlete will complete the requisite number of hanging gymnastics, and after that, the third athlete will complete the requisite number of snatches and advance the barbell down the floor one segment. The athletes will rotate one station, with the third athlete initiating the second round with the requisite ski calories, then the first athlete completing the requisite gymnastics, and the second athlete completing the required snatches, then advancing the barbell a second segment. The athletes will rotate one final time, with the second athlete now completing the ski calories, the third athlete completing the hanging gymnastics, and the first athlete completing the requisite snatches. The team will then advance to the finish line.
STANDARDS:
Ski Erg. The monitor will be set to count up as the athlete works. The athlete may not touch the monitor. The monitor will be reset between each round. The athlete must hold both handles and keep both feet on the platform until all calories are completed.
Toes-to-Bar. 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 with the feet off the ground, and the feet must be brought back behind the vertical plane of the bar and the rest of the body. Both feet must come into contact with the bar at the same time, inside the hands.
Knees to Chest. In the knees to chest, the athlete must go from a full hang to having the knees touch the chest by hanging from the pull-up bar with arms extended. Heels must be brought back behind the vertical plane of the bar. Overhand, underhand, or mixed grips are all permitted. The rep is credited when the knees are above the crease of the hips.
Snatch. In the snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle snatch, a power snatch, a squat snatch or a split snatch. For the repetition to be credited, the athlete must have the barbell locked out overhead with ankles, knees, and hips fully extended. A clean and jerk is not permitted.
SCORING: This workout is for time.