Competition Corner

#4 - My Kinda FRANtasy [Intermediate]

#4 - My Kinda FRANtasy
21 Deadlifts
21 Ring Rows
10 HSPU
15 Cleans
15 Pull Ups
10 HSPU
9 Snatches
9 Chest 2 Bar Pull Ups
10 HSPU
Whatever time is remaining complete max effort reps of gymnastics complex:
Intermediate: TtB + Pull Up + Chest to Bar
*1 rep is completing the whole complex without coming off the bar.
SCORE is time completed. For every rep of complex completed, 5 seconds will be deducted from the finish time. If Athletes do not finish in cap, score will be 1 second additional for every incomplete rep.
STANDARDS INTERMEDIATE
Deadlifts = 90/65kg
Cleans = 70/50kg
Snatches = 50/35kg
HSPU = abmat
NOTE: Athletes will begin at the start line under the ropes. 3-2-1-GO, both athletes can step out onto the floor and may break up the work anyway they see fit. Only one athlete working at a time, with a clear changeover. Athletes are responsible for changing their own loads on the bar. Workout time will be stopped once the team has completed the last 10 HSPU / DB Press. Score will then be adjusted for any additional reps of the gymnastic complex.
MOVEMENT STANDARDS:
- Deadlift: Full extension of Knees and Hips at top position, with shoulders behind the bar. Plates must tap the ground to begin each rep.
- Pull Ups: The rep will begin with arms locked at hang position. The athlete will then pull themself up until the chin has been seen to pass the height of the bar.
- HSPU: Athletes will begin in full extension against the wall, lowering until their head touches their allocated target (Advanced is to the floor; Intermediate is to an abmat), before pressing back out to complete extension.
- DB Press: DB begins at shoulders with one head touching shoulders. Movement ends when DB is pressed out with elbows locked out and DB’s over centre of head. Can be Strict or Push Press, but not a jerk.
- Cleans: Bar begins on the floor to start each rep. Clean can be powered or squatted. Must be stood to full extension with bar on shoulders to complete the lift.
- Chest to Bar Pull Ups: The rep will begin with arms locked at hang position. The athlete will then pull themself up until the chest has been seen to clearly make contact with the bar.
- Snatch: Bar begins on the floor to start each rep. The bar will then be pulled up overhead in one fluid motion. Clean can be powered or squatted. Must be stood to full extension with bar locked out overhead.
- Bar Muscle Up: The rep will begin with arms locked at hang position. The athlete will then pull themself up over the bar and press themself up to locked out arms above the bar.
- Ring Rows: Athlete’s Body must be at full extension (knees can not be bent) throughout this movement. The rep
will be completed when the rings touch the Athletes Shoulder or Chest and their body remains locked out. Hip drive
is not allowed. A bent knee Ring Row will not be accepted. The rings will be set at a specific height and cannot be adjusted.
- Jumping Pull Up Variants: Athletes will have a box to stand on (height can be adjusted if requested). From here the same rules apply to each of the pull up variations (ie, arms locked out under the bar, then chin over bar or chest touching the bar).
- Gymnastics Complex: Once an athlete has jumped up to the pull up bar they cannot come off until all reps of the complex have been completed. If they come off the bar before completing all movements of the complex it is a no rep.
- TTB Variants: All variants must begin with the arms and hips fully extended at the bottom and the feet must be brought back to behind the bar, not out front. For TTB, both feet must physically touch the bar for rep to count. For K2C, the level of the knees must be clearly visible to have passed the sternum and reach the height of any part of the pec. For Knee raises, the knees must be clearly seen to have passed the hip crease height.