Competition Corner

"Derailed"

Override Off The Tracks Workout 3: “Derailed”
RX Version:
8min AMRAP (Get as far as possible…)
30 Thrusters (95/65)
40 TTB
30 Thrusters (95/65)
40 C2B Pull Ups
30 Thrusters (95/65)
AMRAP Bar MU in remaining time
Scaled Version:
8min AMRAP (Get as far as possible…)
30 Thrusters (65/45)
40 Synchro Sit Ups
30 Thrusters (65/45)
40 KB Swings (53/35)
30 Thrusters (65/45)
AMRAP Rope Climbs in the remaining time.
Workout Flow:
At the start of 3,2,1 go one Athlete will begin working through the 30 barbell thrusters. Partners may switch at any time. Once 30 Thrusters are complete athletes will move to the pull up bar to perform 40 TTB (Synchro Sit Ups). Once again athletes may switch at any time. After 40 TTB/ Sit Ups are complete athletes will move back to the barbell for another set of 30 Thrusters. After a second set of 30 Thrusters is complete athletes will move back to the pull up bar to work on 40 C2B Pull Ups (KB Swings). After 40 C2B Pull Ups are complete athletes will return to the bar for one final set of 30 thrusters. After 30 Thrusters are complete the athletes will use the remaining time of the 8min AMRAP to perform as many Bar MU (Rope Climbs) as possible.
Movement Standards:
Thruster:
Each set of thrusters begins with the barbell on the ground. The crease of the athlete’s hip must clearly pass below the top of the athlete’s knees in the bottom position. A full squat clean into the thruster is allowed when the bar is taken from the floor. The rep is credited when the athlete’s hips, knees, and arms are fully extended and the bar is directly over, or slightly behind, the middle of their body. The rep must be completed in one fluid motion from the bottom of the squat. A front squat followed by a jerk is not allowed.
Toes To Bar:
In the toes-to-bar, the 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. An overhand, underhand or split-grip are all permitted. *Note: Both feet must come into contact with the bar at the same time, inside the hands.
C2B Pull Up:
The athlete must start each rep with arms fully extended and feet off the ground. Any style of pull-up or grip is permitted as long as the requirements are met. The rep is credited when the athlete’s chest clearly comes into contact with the bar at or below the collarbone.
Bar Muscle Up:
The athlete must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted. No portion of the foot may rise above the lowest part of the bar during the kip. The athlete must pass through some portion of a dip before locking out over the bar.
Synchro Sit Ups:
For the synchronized sit ups both athletes must start at the top of the sit up position with hands touching the feet. Both athletes must go down to the bottom position of the sit up with hands touching the ground behind their head. Both athletes must touch the ground at the same time before coming up to touch the feet.
KB Swing:
The athlete must start each rep with the KB Hanging off the ground but below the groin. The KB must swing up over the athlete's head. At the top of each rep the bottom of the KB must be facing parallel to the ceiling and the hips, shoulders, and elbows must be fully extended.
Rope Climb:
For the rope climbs athletes may climb the rope anyway they would like. The rep is credited when the athlete touches the designated tape line. Athletes must show control on the way down from the rope and may not just drop from the top!