Competition Corner

Event #1 “No Franny Business”

Brought to you by: SAOR
RX
Time Cap: 8mins
BUY IN: 50 GHD Sit ups
21-15-9
Thrusters @ 50/35kg
C2B Pull Ups
BUY OUT: 25 GHD Sit ups
Move the bar forward after each set of thrusters
INTERMEDIATE / MASTERS OPEN 40-54 / MASTERS RX 55+
Time Cap: 8mins
BUY IN: 30 GHD Sit ups
21-15-9
Thrusters @ 42.5/30kg
Pull Ups
BUY OUT: 15 GHD Sit ups
Move the bar forward after each set of thrusters
BEGINNERS / MASTERS OPEN 55+
Time Cap: 8mins
BUY IN: 50 AbMat Sit Ups
21-15-9
Thrusters @ 30/20kg
Jumping Pull Ups
BUY OUT: 25 AbMat Sit Ups
Move the bar forward after each set of thrusters
FLOW
Athletes start: At the lane marker.
On the call of 3-2-1 GO, all athletes make their way to the GHD and complete the designated reps. Then they can move to the barbell to start their thrusters.
Once the 21 thrusters are complete the athlete can move to the pull up bar to start their chest to bars.
At the completion of the 21 chest to bars, the athlete can move back to the bar to start their set of 15 thrusters.
The athlete can choose to move their bar into the next zone at the end of the 21s or at the beginning of the 15s. As long as the bar is moved forward each set.
This will continue until the 15s and the 9s are completed.
At the completion of the 9 Chest to bars, the athlete can move to the GHD to complete their final buy out of GHD sit ups.
Time will be taken when the athlete touches the lane marker.
Athletes finish: Athletes must touch the lane marker for time to be taken.
SCORING:
For time
MOVEMENT STANDARDS
Movement Name: GHD Sit Ups
Beginning
Athletes will need to make their way to the GHD
Rep begins and ends with the athlete seated at the top of the GHD with hands touching the foot pads
Middle
The athlete must touch the ground with both hands.
End
The rep is credited when both hands touch the foot pads.
Movement Name: Abmat Sit Ups
Beginning
Athletes will need to make their way to the Abmat
Athlete begins in the seated position.
Abmat behind the torso.
Hands contacting the shoe/foot.
Middle
Athlete is in the extended position horizontally.
Hands must touch the floor past the head.
Hands are not required to be together.
End
Athletes must return to the beginning position for the rep to count.
Movement Name: Thruster
Beginning
Barbell begins at the ground
Middle
Any form of a clean is acceptable to get the bar to the front rack position. Squat clean may be used to get the hips below parallel for every rep that comes from the floor.
Hips must travel below parallel at the bottom of each rep.
Knees must not rebend as the bar travels to the overhead position.
Barbell must remain in the athletes lane at all times.
End
Full control at the top of the rep must be shown before the bar travels down. Bar must be over the middle of the foot and resting in the hands.
The hands may not leave the barbell until the bar descends past the top of the head. Throwing the barbell at the top will constitute a no rep.
Rep is credited when the knees, hips and elbows are locked out over the centre of the body.
Movement Name: Chest to Bar Pull Up
Beginning
Athletes must begin at the bottom with feet off the ground, elbows locked out.
Middle
Any form of chest to bar is accepted, strict, kip or butterfly.
Gymnastics grips may be used.
Any form of grip may be used.
Athletes must contact the bar with any part of the chest, at or below the collar bone.
End
Athletes will finish the rep by extending the arms to lock out at the bottom or dropping down from the bar.
Movement Name: Pull Up
Beginning
Athletes must begin at the bottom with arms locked out and feet off the ground.
Middle
Any form of Pull Up is acceptable, strict/kip/butterfly.
Athletes must get their chin clearly higher than the top horizontal plane of the rig.
End
Athletes will finish the rep by extending the arms to lock out at the bottom or dropping down from the bar.
Movement Name: Jumping Pull Up
Beginning
When an athlete is standing underneath the rig, no more than the palm of the hand may be above the top horizontal plane of the  rig.
Risers may be used.
Gymnastics grips may be used.
Any style of grip may be used.
Start position is hands on the rig, arms extended.
Middle
Athletes will jump until the chin has passed the top horizontal plane of the rig.
End
Athletes will finish the rep by extending the arms to lock out at the bottom or dropping down from the rig.