Competition Corner

24.5

Workout Final
“Da Final!!”
For Time: 16 Min Time Cap
ELITE DIVISION
12 Chest to Bar Pull-ups
12 Hang Power Cleans 135/95
9 Bar Muscle-ups
9 Power Cleans 155/115
6 Ring Muscle-ups
6 Squat Cleans 185/135
6 Ring Muscle-ups
6 Squat Cleans 185/135
9 Bar Muscle-ups
9 Power Cleans 155/115
12 Chest to Bar Pull-ups
12 Hang Power Cleans 135/95
Divide any way you wish: 1 Person Works, 1 Person Rests
Score: For Time (Reps @ 16 Min Time Cap)
For Time:  16 Min Time Cap
RX DIVISION
12 Pull-up
12 Hang Power Cleans 115/80
9 Chest to Bar Pull-ups
9 Power Cleans 135/95
6 Bar Muscle-up
6 Squat Cleans 155/115
6 Bar Muscle-up
6 Squat Cleans 155/115
9 Chest to Bar Pull-ups
9 Power Cleans 135/95
12 Pull-up
12 Hang Power Cleans 115/80
Divide any way you wish:  1 person Works, 1 person Rests
Score: For Time (Reps @ 16 Min  Time Cap)
Athletes will begin by standing by their Barbell with their backs to the Pull-up Bar.  At the call of “3, 2, 1 ... Go,”  Athletes will move into the rig to begin their pull-ups.
Barbells will be loaded with the starting weight for the Hang Power Clean.  Athletes WILL be responsible for changing their weights over the course of the workout.  Clips are required on the Barbell for each lift.
Gymnastics Movement Standards
Chin Over Bar Pull-up - This is a standard pull-up. Dead hang, kipping or butterfly pull-ups are allowed as long as all the requirements are met. The arms must be fully extended at the bottom with the feet off the ground. At the top, the chin must clearly break the plane of the pull-up bar.
Chest to Bar Pullups - This is a standard chest-to-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed as long as all the requirements are met. The arms must be fully extended at the bottom with the feet off the ground. At the top, the chest must clearly come into contact with the bar, below the collarbone.
Bar Muscle Ups - This is a standard for the muscle up,  the Athlete must begin with, or pass through, a hang below the bar, with the arms fully extended and the feet off the ground. The heels may not rise above the height of the bar during the kip. The Athlete must pass through a portion of a dip and the elbows must be fully locked out while in the support position above the bar. Kipping the muscle-up is acceptable, but swings or rolls to support are not permitted. The Athlete may not rest on the bar with any part of the body touching except the hands. The hands must remain on the pull-up bar at all times.
Ring Muscle Ups - This is a standard for the ring muscle up.  The athlete must begin with or pass through a hang below the rings, with the arms fully extended and the feet off the ground. The heels may not rise above the height of the rings during the kip. The rep is counted when the elbows are fully locked out while in the support position above the rings. Kipping the muscle-up is acceptable, but swings or rolls to support are not permitted.
Barbell Movement Standards:
Hang Power Clean: Each repetition must start from the hang. Any repetition taken from the floor must achieve a deadlift lockout, with the hips and knees fully extended and shoulders behind the bar, before re-dipping to initiate the hang clean. The bar may not be lowered past the knee after it has been deadlifted. If continuous reps are performed,the arms must reach full extension in the bottom of the hang position. Power cleaning the barbell from the ground in one continuous motion is not permitted. Any variation of  the hang clean is acceptable (power,squat, split or muscle), as long as the above requirements are met.  The rep is complete when the athlete’s hips and knees are fully extended, and the bar is racked on the shoulders with the elbows clearly in front of the bar. If a split clean is used, the feet must be brought back together under the athlete’s body, with the hips and knees fully extended,before the repetition is counted.
Power Clean: Each repetition must start from the floor. Power cleaning the barbell from the ground in one continuous motion is required.  The rep is complete when the athlete’s hips and knees are fully extended, and the bar is racked on the shoulders with the elbows clearly in front of the bar. If a split clean is used, the feet must be brought back together under the athlete’s body, with the hips and knees fully extended,before the repetition is counted.
Squat Clean:  The barbell begins on the ground. Touch and go is permitted. No bouncing or dropping and catching the barbell on the rebound. Once dropped, the barbell must settle on the ground before the athlete begins the next repetition. The athlete must pass through a full squat with hip crease below the knees. Receiving the barbell in the bottom of the squat IS required; a power clean followed by a front squat WILL NOT be permitted. The rep is credited when the athlete’s hips and knees are fully extended, and the bar is resting on the shoulders with the elbows in front of the bar.