Competition Corner

24.4 A

24.4 PDF
20 Minute Workout Window
Part A
10-9-8-7-6-5-4-3-2-1
Barbell Front Squats
(50kg/30kg)
Lateral Burpees Over Barbell
Part B
In remaining time establish
3 Rep Max Barbell Front Squat
Workout Format
·        Athlete is to begin by clearly displaying a 20-minute ascending or descending clock and the correct Weights Plates preloaded on either a 20 or 15kg Barbell.
·        On starting the workout, the Athlete begins by completing 10 Barbell Front Squats. Reps are to be completed by either Power Cleaning or Squat Cleaning the Barbell from the floor to the front rack position.
·        Once the bar is in the front rack position the Front squat must begin with the Athlete standing upright with their hips, knees, and ankles fully extended and elbows pointed forward in front of the Barbell.
·        A rep will only be scored if the Athletes hip crease descends below their knee crease and they finish each rep with their hips, knees, and ankles fully extended.
·        On completion of 10 Barbell Front Squats the Athlete is to complete 10 Lateral Burpees over the Barbell. A rep will only be scored if the Athletes chest and thighs contact the floor on the descent and they jump or step over the Barbell.
·        On completion of 10 Lateral Burpees over the Barbell the Athlete is to continue with the descending rep ladder and complete 9 Barbell Front Squats followed by 9 Lateral Burpees over the Barbell.
·        The Athlete is to continue in this format until they complete all the rep descending rounds of Barbell Front Squats and Lateral Burpees over the Barbell.
·        The Overall Score is the total time taken by the Athlete to complete the last Lateral Burpee over the Barbell. The Athlete is to record this time as the overall score for 24.4A.
Part B Format
·        On completion of Part A, the Athlete will have the remaining time of the 20 Minute Workout Window to attempt to establish a 3 Rep Max Barbell Front Squat.
·        Reps are to be completed by either Power Cleaning or Squat Cleaning the Barbell from the floor to the front rack position first, prior to beginning the 3 Rep Max Barbell Front Squat.
·        Once the bar is in the front rack position the Front Squat must begin with the Athlete standing upright with their hips, knees, and ankles fully extended and elbows pointed forward in front of the Barbell.
·        A rep will only be scored if the Athletes hip crease descends below their knee crease and they finish each rep with their hips, knees, and ankles fully extended.
·        For all Front Squat Reps to be scored they must be completed within the 20 Minute Workout Window time cap. Any reps completed after the time cap will not be scored.
·        On completion of the final attempt the Athlete must clearly confirm the final total lifted on the 3 Rep Max Barbell Front Squat. They must all ensue all Weights Plates and the 20 or 15kg Barbell is displayed on the video and easily identifiable by a judge.