Competition Corner

A Lifter & A Gymnast Walk Into A Bar (Workout 3)

Overview:
On the count of 3,2,1, Go, 1 athlete will begin deadlifts. Only 1 partner working at a time throughout duration of the workout. All reps of one movement must be completed before moving onto the next movement. Each partner must complete at least 1 rep of each barbell movement before moving on to next movement. Burpees and gymnastics movements can be completed however you'd like - no requirement for both athletes to complete a number of reps.
Details:
Athletes will have a 3-minute setup window to:
- Move to lane
- Check in with judge
- Complete any final warm-up reps after checking in with their judge
- Either athlete can start standing above their deadlift bar
- Athletes are permitted to wear gymnastic grips WITHOUT dowel
- Athletes are NOT permitted to put tape on bars
Scoring:
Score is time to complete the entire workout through 20 bar muscle-ups. Tie break 1: total reps. Tie break 2: time at completion of third set of burpees.
Deadlift:
The barbell starts on the ground.
Collars must be placed outside the plates.
The athlete’s hands must be outside the knees. Sumo deadlifts are not allowed.
The rep is credited when:
The athlete’s hips and knees reach full extension, and the athlete’s head and shoulders are behind the bar.
Athletes may not switch until both bars are completely in contact with the ground
Athletes may NOT wear gymnastics grips or wraps during any barbell movement.
Movement Standards
Bar-Facing Burpees:
- The burpees must be performed perpendicular to and facing the barbell.
- Athletes can not perform burpees angled to either side of the barbell
- Athletes may jump or step back to reach the bottom position.
- Athlete’s chest must make contact with the ground
- Athlete’s head must stay behind the barbell.
- Hands and feet must remain inside the width of the plates.
- Stepping and/or jumping back to the starting position are both permitted.
- The athlete MUST clearly jump over the barbell.
- Both feet must be off the ground as the athlete passes over the bar.
- Stepping over is NOT permitted.
- The athlete does NOT need to use a two-foot takeoff.
- Scaled divisions may step over the bar.
- Touching the barbell on the jump or step-over is a “no rep.
- The rep is credited when both feet have touched the ground on the opposite side of the barbell.
- There is no requirement to land with both feet at the same time.
- The athlete must be perpendicular to and facing the barbell before starting the next rep.
- Athletes may not receive assistance moving or resetting their barbell from anyone except their partner unless safety is an immediate concern.
- If the athlete receives a “no rep” for any reason, the entire rep must be repeated.
Toes-to-Bar:
- Athlete must go from a full hang to having the toes touch the pull-up bar.
- At the start of each rep, the arms must be fully extended with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body.
- Standard, overhand, or split grips are permitted.
- Both feet must come into contact with the bar at the same time, inside the hands.
Alternating Leg Lunges:
- Each lunge begins with the barbell in the front rack position, with the feet together and hips and knees extended.
- The athlete must step forward to initiate each lunge, with the trailing knee making contact with the ground at the bottom of each lunge before returning to full hip and knee extension.
- Stepback lunges are not permitted
- The athlete must alternate which foot leads for each rep.
- The rep is credited when the athlete's feet are together with hips and knees fully extended.
Chest-to-bar Pull-up
- Dead-hang, kipping, or butterfly pull-ups are all 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 at or below the collarbone.
- Overhand, underhand or mixed grips are all permitted.
Bar Muscle-up
- Athlete must pass through or begin with a hang below the bar, with their arms extended and feet off of the ground.
- Athlete cannot glide kip, do pull-overs, or rolls to support. You can kip the bar muscle-ups.
- No part of athlete's foot can go over the lowest part of the bar.
- Athlete must move through at least a portion of a dip to reach the top of the rep.
- The rep is counted once athlete's arms are fully locked out and your shoulders are slightly over the bar.
- Only your hands can touch the bar, no other part of your arm can.
- At the top of your rep, your arms must be supporting your weight, no resting on the bar.
Scaled Workout:
For Time:
20 Deadlifts (165/105)
20 Bar-Facing-Burpees
50 Ring Rows
20 Alt. Leg Front Rack Lunges (75/55)
20 Bar-Facing-Burpees
100 Sit-ups
20 Snatches (75/55)
20 Bar-Facing-Burpees
50 Ring Rows
Time cap: 15 min.
Scaled Movement Standards
Ring Rows
- Movement begins with athlete standing directly below the rings, rings set approximately shoulder-width apart
- Athlete leans back with a full grip on the rings until arms and legs are extended.
- Pull elbows back until rings touch sides of chest.
- Rep is complete when athlete returns to the bottom of the row with arms and legs fully extended.
Sit-ups
- The athlete must begin with the back in contact with the floor, feet touching the floor, and hands touching the floor above the head.
- The rep is credited when the hands touch the feet.
- AbMats are permitted but not required.
Bar-Facing-Burpees
- Standards are the same as Rx with the exception of stepping over the bar.