Competition Corner

"I Can Do it with a Broken Heart"

"I Can Do it with a Broken Heart" (6 Minute Cap)
30 KB Bench Press 53/35
45' HSW
30 Chest-to-Bars
45' HSW
30 KB Bench Press 53/35
45' HSW
15 Bar Muscle-ups
15' HSW
Workout Flow:
At the call of 3. 2. 1. Go With one athlete working at a time, one of the Athletes will advance to their bench and start the KB Bench Press.  Once completed they will perform the prescribed feet of HSW or Shuttle Runs.  Once completed they will perform the prescribed number of gymnastic reps.   They will then perform the prescribed feet of HSW or Shuttle Runs.  Once completed their tie breaktime will be recorded.  The Athletes will start their second round in the same order described above.  The clock will stop when the athlete completes their HSW or Shuttle run at the end of the workout.  Your score will be your time or cap+reps not completed.
Athletes may split work as they choose but MUST tag in and out of the start finish line if they choose to switch.
Tie Break:
Time of completing HSW/Shuttle Runs after the 1st round of Gymnastics.
Variations:
Intermediate:
30 KB Bench Press 44/26
75' Shuttle Run
20 Pull-ups
75' Shuttle Run
30 KB Bench Press 44/26
75' Shuttle Run
10 Chest-to-Bar + 3 Bar Muscle-ups
15' HSW (5' Increments)
Scaled:
30 KB Bench Press 35/18
75' Shuttle Run
30 Ring Rows
75' Shuttle Run
30 KB Bench Press 35/18
75' Shuttle Run
10 Pull-ups
45' Shuttle Run
Movement Standards:
KB Bench:
Each rep begins with the bottom of each KB touching the athlete’s chest. At the top of the movement, the athlete must have full extension of both arms with elbows locked out for the rep to count. At the bottom of the movement, the bottom of each KB must make contact with the athlete’s chest. The back, head, shoulders and hips must remain in contact with the bench. An arched back bench press is not allowed. After each completed set, the athlete must set down the KB and place them at the front of the bench. Dropping the KBs will result in a no rep and the athlete will need to re-do the rep.
Shuttle Run:
The first rep of each run starts with the athlete’s feet clearly behind the start line (touching the line is not allowed). The athlete will run the prescribed feet.  At each turn around point, the athlete must touch the floor with one hand behind the line to complete the rep before running back. Touching the line will not count and result in a no rep. The athlete must touch the floor behind the line. The feet do not need to cross the line during turnarounds. On the final run or at anytime the Athletes are switching, the athlete must simply pass the line before beginning their next movement or the switch is made.  Each length is 15' long.
Handstand Walk:
Kick up with both hands (entire hand, including palm and fingers) BEHIND the mark of the segment being attempted. Stepping over the line or landing with the hands on or over the line is a “no rep.” Athletes can not HS walk backwards, they must walk forward on their hands. Coming down from the hands at any time requires a restart from behind the last required line successfully crossed. A rep is credited when both hands, including palms and fingers, cross the line before the feet touch the ground. The RX division must complete 15′ of handstand walking unbroken before the athlete can come down from the handstand walk.
Ring Rows:
Rings will have been pre-adjusted so the bottom of the ring is 40 inches from the floor.  A piece of tape will be on the floor directly below the rings. The Athlete will begin with the back of their heels on the far side of the tape (furthest away from the hands) and gripping the rings. The Athlete will bend their knees and lean back without their feet moving. The Athlete is in a proper position when the toes are up, heels are the only part of the foot touching the ground OR the feet are flat with heels not touching the line, AND the body in a straight line from ankle to neck with arms fully extended.  Without kipping or losing the rigid body position the Athlete will pull their chest toward the rings. A rep is complete when the hands break the plane of the chest.   To start the next rep, the athlete must be in a straight line from ankle to neck with arms fully extended
Pull-Up:
The athlete must start each rep with arms fully extended and feet off the ground. Any style of pull-up (Strict, kipping or butterfly) or grip is permitted as long as the requirements are met. The rep is credited when the athlete’s chin breaks the horizontal plane of the bar.
Chest-To-Bar Pull-Up:
The athlete must start each rep with arms fully extended and feet off the ground. The athlete’s chest must make contact with the bar at or below the collarbone.  Any style of chest-to-bar pull-up (Strict, kipping or butterfly) or grip is permitted as long as the requirements are met.
Bar Muscle Up:
The athlete must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted. No portion of the foot may rise above the lowest part of the bar during the kip. The rep is credited when the athlete’s arms are fully locked out in the support position above the bar, with shoulders over or slightly in front of the bar.