Competition Corner

24.1

24.1 PDF
8 Rounds for Time
(Or the total number of rounds and reps completed within the 12-minute time cap)
3 Toes-to-Bar
5 Pull Ups
8 Barbell Ground to Overhead
(40kg/25kg)
Workout Format
·        Athlete is to begin by clearly displaying a 12-minute ascending or descending clock and the correct Weights Plates preloaded on either a 20 or 15kg Barbell.
·        On starting the workout, the Athlete must complete 3 Toes-to-Bar beginning by hanging from a bar, arms straight and feet behind the bar. Both feet must then simultaneously touch the bar between their hands for a rep to be scored (All 3 Toes-to-Bar reps must be completed prior to moving onto the next movement).
·        The Athlete is then to complete 5 Pull Ups either Strict, Kipping or Butterfly. Each rep must begin by hanging from a bar, arms straight feet off the floor. A rep is only scored when the Athletes chin is fully over the bar. Full extension of the arms must also be reached at the bottom of the movement and in between each rep. (All 5 Pull Up reps must be completed prior to moving onto the next movement).
·        The Athlete is then to complete 8 Ground to Overhead. The Barbell must begin with Weights Plates touching the floor and finish by the Athletes arms being locked out overhead with hips, knees and ankles fully extended.
·        Weights Plates must always touch the floor at the beginning and in between each rep for a rep to be scored. Reps can be completed by either Power Cleaning or Squat Cleaning the Barbell and then finished by either Push Pressing, Strict Pressing, or Split Jerking the Barbell Overhead. Completing a Thruster or Snatching the Barbell is also allowed. (All 8 Ground to Overhead reps must be completed prior to moving onto the next movement).
·        The Athlete is to continue in this format until all 8 rounds are complete or the 12-minute ascending or descending clock has ended.
·        The Athlete is to ensure the timing clock is positioned close enough to the camera, for the time to be seen clearly by a judge. The clock must remain visible throughout all of the workout.
·        Once recorded by the Athlete the Barbell and all Weights Plates must also remain visible to a judge throughout the workout.