Competition Corner

"Two-Ring Circus"

WORKOUT #1: “Two-Ring Circus”
12 Min. AMRAP (per same sex pairs)
2 Power Cleans →
RX:
(225/155) /
MSTR
: (185/135) /
SCL:
(165/115)
8 Ring Push-Ups*
16 Wall Balls (20/14)**
*RX
: Ring Push-ups/
MSTR:
Ring Push-ups/
SCL:
Push-up w/ 2” riser (Abmat) under chest
**ALL DIVISIONS use a 20 / 14 lb. wall balls to a 10’/9’ target.
SCORE
= Total Reps
WORKOUT NOTES:
This workout is performed in same sex pairs with partners alternating every 2 minutes. Partner will pick up where the other left off, including the 12 minute changeout.
This workout is a 12 minute AMRAP for men plus a 12 minute AMRAP for women (24 minutes total). Teams are responsible for their own weight changes on power clean.
Collars are required during performance of power cleans. Male & female athletes use a 20 kg bar.
TAG RULES apply for both partners and for transition between pair 1 and pair 2.
MOVEMENT STANDARDS:
Power Clean:
Bar starts on the floor.
Bar is pulled from the floor to the shoulders of the athlete.
Movement is considered complete when the athlete is standing with knees and hips locked out and the bar is resting on the shoulders and elbows are in front of the bar.
Ring Push-ups (RX & Masters):
Athlete starts with toes only on the floor, hands on rings with elbows locked and palms facing forward (“elbow pit” facing forward) and shoulder and hip at the same height.
Athlete must lower until shoulder/bicep contact ring.
Athlete must then press out and return to starting position with elbows locked and palms facing forward (“elbow pit” facing forward) and shoulder and hip at the same level.
If any part of the body, other than the toes/feet, touch the floor, this will be considered a “No-Rep.”
Push-ups (Scaled):
Athlete starts with toes on the floor, hands on the floor with elbows locked and palms facing forward and shoulder and hip at the same height.
Athlete must lower until chest touches a 2” riser (Abmat) placed between hands.
Athlete must then press out and return to starting position with elbows locked and shoulder and hip at the same level.
If any part of the body, other than the toes/feet, touch the floor, this will be considered a “No-Rep.”
Wall-Ball:
Begins with athlete in a full standing position with knees and hips locked out and the med ball in the front rack position.
Athlete must then perform a squat until hip crease is below the knee, stand up and throw the ball at the specified target height.
Ball must contact the front face of the specified target height (10 ft. for men/9 ft. for ladies)