Competition Corner

23.2B

RX
A, 5 min AMRAP
Line-facing Burpee Broad Jump (100/80cm) (Scaled 80/60 cm)
1 min transition
@ 06:00
B, E2MOM for 6 min (FOR MAX LOAD):
9 Deadlift
6 Hang Power Clean
3 Shoulder-to-overhead
NB: 1 min CAP for every set
Score = Heaviest successful set
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Equipment Needed:
Measuring equipment
Tape and/or something to mark two lines
Barbell
Weights
Collar
Flow 2A+B:
Prior to the workout the athlete must mark 2 lines on the floor, with a 100/80 cm distance between the outside part of the tape. For the part B: The barbell can be loaded with the starting weight, prior to starting the workout.
This workout begins with the athlete standing tall facing the perpendicular lines. On “3-2-1-GO”, the athlete may begin performing line-facing burpees, doing as many repetitions as possible in 5 minutes.
After 5 minutes of work are completed, the athletes have 1 minute of transition before part B starts.
Part B will start at the 06:00 mark.
You will have 3 windows to complete the:
9 Deadlift + 6 Hang Power Clean + 3 Shoulder-to-overhead.
06:00-07:00: LIFT
07:00-08:00: REST
08:00-09:00: LIFT
09:00-10:00: REST
10:00-11:00: LIFT
The 9 Deadlift + 6 Hang Power Clean + 3 Shoulder-to-overhead DO NOT have to be completed as a complex, you are allowed to let go of the barbell
But, for the set to count, you’ll have to complete all the 18 reps within the working minute.
Scoring:
Weight of heaviest completed set.
Example:
Lifting Window 1: 50kg= Successful
Lifting Window 2: 60kg= Successful
Lifting Window 3: 80kg= NOT Successful (missed the last Jerk)
Result = 60kg
Movement Standards:
Line-facing Burpee Broad Jump:
Starting Position:
Behind the line, and perpendicular to the line.
Then:
Hands, chest and feet on the ground, In this position, hands need to be behind the line, head can be over the line.
Then, get up in a standing position, either by stepping or jumping up.
Both feet needs to be clearly behind the closest line, before the athlete performs a two foot take off.
End Position:
By doing only a single jump, the athlete covers the 100/80 cm distance, and clears the line completely. No part of the foot can touch the line
Between each rep, the athlete shall step or jump back behind the line closest to them where they originated the burpee. If the athlete does not completely clear the marked lines or makes contact with a line at any point of the jump, this will be a no-rep, and the athlete must reattempt the jump portion.
During the burpee-portion of the movement the athlete must always stay perpendicular to the closest line.
Athlete does not need to stand upright between repetitions
Deadlift:
Starting Position:
With the barbell on the ground. Hands must be outside of the knees. Sumo Deadlifts are not allowed. Arms must be straight throughout. No bouncing.
End Position:
Standing Tall with both feet planted on the ground
Hips and Knees locked out
Shoulders behind the bar.
Collars must be placed on the outside of the plates.
Hang Power Clean:
Starting position:
Standing Tall with the barbell, keeping both feet planted on the ground, and with hips and knees fully locked out.
End Position:
Barbell is placed on the shoulder in a front rack position.
Hips and Knees fully locked out
Elbows clearly in front of the barbell.
Shoulder-to-overhead
Starting position:
Starting in a front rack position, where the barbell is placed on the shoulder.
End Position:
The barbell must finish directly overhead with both elbows locked out. Both the knees and the hip need to be fully extended. Both Strict Press, Push Press, Push Jerk and Split Jerk are all permitted.
Videoreviews:
Video is not required BUT For athletes competing to win a qualification spot for ATA Games or prizes in the Age Group Categories all workouts need to be filmed and all videos will be reviewed before you get an invite to the competition/Prizes. Video is also required for all athletes in the top 10 in Open category for each workout and top 5 for Age Group Categories.