Competition Corner

"Ascend or Fall"

"ASCEND OR FALL"
MALE/FEMALE/TEAM:
FOR TIME:
20 CLEAN (40/30kg)
40 TOES-TO-BAR
20 FRONT SQUAT (40/30kg)
-------- 1 MIN REST ----------
15 CLEAN (60/45kg)
10 WALL WALK
15 FRONT SQUAT (60/45kg)
-------- 1 MIN REST ----------
10 CLEAN (80/60kg)
30M HANDSTAND WALK
10 FRONT SQUAT (80/60kg)
Timecap: 18 MIN
SCALED:
FOR TIME:
20 CLEAN (30/20kg)
40 HANGING KNEE-RAISE
20 FRONT SQUAT (30/20kg)
-------- 1 MIN REST ----------
15 CLEAN (40/30kg)
10 SCALED WALL WALK
15 FRONT SQUAT (40/30kg)
-------- 1 MIN REST ----------
10 CLEAN (60/40kg)
30SEC HANDSTAND HOLD
10 FRONT SQUAT (60/40kg)
Timecap: 18 MIN
Equipment Needed:
Measuring equipment
Tape to mark the lines for Wall Walk + Handstand Walk Barbell
Bumper Plates
Collars
Pullup bar
Wall Space
Floor Space
Flow workout 25.4
Prior to this workout the athlete must do the following to meet the standards. Use two tapelines to mark up the correct distance for the Wall Walk.
Tapeline 1:
25 cm
(Scaled: 50 cm) from the wall to the outside of the first tape.
Tapeline 2:
140cm
from the wall to the inside of the second tape.
Use two more tapelines to mark up the correct distance for the Handstand Walk. The only requirement is that there is at least 5,0 meters between the outside of those two tapelines.
You can preload the bar with the starting weight.
In the mandatory rest periods you are allowed to receive assistance to increase the weight on the bar. You are NOT allowed to use multiple bars.
This workout begins with the athlete standing tall.
At the “3-2-1-GO”, the athlete will start doing Clean. Once you’ve reached 20 Cleans, you advance to Toes-to-bar, where you’ll do 40 reps. Then, you finish of part one by doing 20 Front Squats. Note the time you finish your 20th rep of the Front Squat. You’ll now have a 1 minute mandatory break.
After exactly 1 minute break, you’ll now have to do 15 Cleans at a heavier weight. Then, 10 Wall Walk, before you finish off part two by doing 15 Front Squats. Again, you’ll now have a 1 minute mandatory break.
The third part starts exactly 1 minute after you finished off part two. This time you’ll do 10 Cleans at the heaviest weight, before you do 30m Handstand Walk (6x5m segments), and finish off the workout by doing 10 Front Squats.
Your score is the time it took you to complete the workout - including rest.
Timecap is 18 minutes.
There is NO tiebreak for this workout.
TEAMS:
Result =
Time Athlete A + Time Athlete B
or....
If either athlete in the team division fail to finish within timecap, the score will be:
Result =
Reps Athlete A + Reps Athlete B
If you have any questions, or need help to log your score, please contact Event Director, Stefan Revang -
stefan@crossfitborealis.no
Movement Standards:
CLEAN:
Rep start:
Barbell on the ground. Hands on the barbell.
Rep end:
Front rack lockout with elbows clearly in front of the bar
Rep Requirements:
Barbell is moved in one fluid motion from ground to shoulders. Hips and knees must be extended before lowering the barbell. Any type of Clean is permitted.
TOES-TO-BAR:
Rep start:
Vertical hang from a horizontal bar, with both feet of the floor and hips fully extended. Heels must break the vertical plane directly under the bar.
Rep end:
Toes on both feet must touch the bar simultaneously . The contact point is within the width of the hands.
Rep Requirements:
The athlete may return to rep start in any controlled manner. You can use any grip variation. In the beginning of a good rep the heels must always break the vertical plane directly under he bar. Grips are allowed. Straps are not.
FRONT SQUAT:
Rep start:
Standing tall with the barbell in contact with the athete’s shoulder. Elbows must be clearly in front of the barbell. Knees and hip MUST be fully extended
Rep end:
Standing tall with the barbell in contact with the athete’s shoulder. Elbows must be clearly in front of the barbell. Knees and hip MUST be fully extended.
Rep Requirements:
In the bottom of the squat, the hip crease must be clearly below the horizontal line that the top of the knee creates. Important: Make sure to extend your hip/knees at the top of each rep. Squat Clean is allowed as the first rep. You may drop the barbell at any time to take a break. Using a rack is NOT allowed.
WALL WALK
Rep start:
Chest touches the ground with both hands in contact with the tapeline furthest away from the wall.
Rep end:
Once both feet have left the floor, and are in contact with the wall, the athlete can begin moving their hands towards the wall. Make sure that the hands first start moving once both feet it’s off the floor.
Rep Requirements:
Both hands must touch the tapeline furthest away from the wall before the feet can come off the wall. Once all the criterials above has been met, and the chest is back touching the floor, the repetition is credited.
NB: Scaled division has the first tapeline 50cm from the wall to the outside of the tape.
HANDSTAND WALK
Rep start:
Both hands in contact with ground clearly behind the starting line.
Rep end:
Both hands in contact with ground past the end line 5,0 meters away from the starting line.
Rep Requirements:
Only hands can make contact with the ground. Each 5,0 meter segment of Handstand Walk has a checkpoint at the 2.5 meter mark. If the athlete fails to complete the section unbroken, the athlete will have to do only that section over again.
HANDSTAND HOLD (SCALED ONLY)
Rep start:
Kicking up to the wall, without recieving any assistance.
Rep end:
Holding the vertical inverted position.
Rep Requirements:
Only hands may contact the ground - and only your feet may contact the wall. Feet remain above the hips and head throughout the full rep. Maintain requirements until time goal is met. You’ll receive one rep for every 5 sec hold - for at total of 6 reps.
HANGING KNEE-RAISE (SCALED ONLY)
Rep start:
Vertical hang from the horizontal bar. Hips fully extended. Heels break the vertical plane directly under the bar.
Rep end:
Both knees must pass the horizontal plane of the hip.
Rep Requirements:
None.
F
l
oor Plan:
There is no required floor plan for this workout.
Video Requirements:
Video is not required for Kriger League this year. However, for athletes that are competing to win a qualification spot for ata Games or prizes in the Age Group Categories all workouts should be recorded, as we will be requesting some videos. We will be doing random video judging, and athlete/teams that cannot provide a video, verifying their result, may loose their qualification to ata Games, and/or prize.