Competition Corner

3’s Company

Three’s Company
10 mins to get as far as possible
40 Cal assault bike buy-in
Then:
2-4-6-8-10-12 etc.
Shoulder to Overhead
Bar muscle ups/Pull-ups/Jumping Pull-ups
Box Jumps/Step-ups
Standards:
All reps can be divided however the team chooses
RX:
Shoulder to Overhead (135/95) - Lift may be completed however competitor chooses (strict press, push press, push jerk). Arms must be fully extended in the overhead position with head “pushed through the window”
Muscle ups - feet must not go above the bar during kip. Elbows must be fully extended at the top of the movement.
Box Jumps (30/24) - both feet must leave the ground and land on the box at the same time.  Both legs, hips and body must be fully extended at the top of the box to be considered a rep. Competitor may jump off or step off the box at the end of each rep.
Intermediate:
Shoulder to Overhead (115/75) - Lift may be completed however competitor chooses (strict press, push press, push jerk). Arms must be fully extended in the overhead position with head “pushed through the window”
Pull ups - Chin must go above the bar at the top of the movement and arms must be fully extended at the bottom of the movement to be considered a rep. May be completed as strict, kipping, or butterfly pull up.
Box Jumps (24/20) - both feet must leave the ground and land on the box at the same time.  Both legs, hips and body must be fully extended at the top of the box to be considered a rep. Competitor may jump off or step off the box at the end of each rep.
Scaled:
Shoulder to Overhead (95/55) - Lift may be completed however competitor chooses (strict press, push press, push jerk). Arms must be fully extended in the overhead position with head “pushed through the window”
Pull-ups/Jumping pull-ups - Chin must go above the bar at the top of the movement and arms must be fully extended at the bottom of the movement to be considered a rep. Pull up may be completed as strict, kipping, butterfly or jumping pull-up. If competitor chooses to do jumping pull-up they must be set-up with bar at wrist level when arms are fully extended at starting position.
Box step-ups (20/16) - Competitor will step on to box one foot at a time. Both legs, hips and body must be fully extended at the top of the box to be considered a rep. Competitor may jump off or step off the box at the end of each rep.