Competition Corner

#3.2 - Vertigo!

WORKOUT #3 - 13mins
Vertigo
PART 1: “Up is Down”
AMRAP (6 mins)
Bike For Cals
- - -
1 Wall Walk
3 Deadlifts
5 Burpees Over Bar
7 Chest to Bar
- - - - - - - - - - - - - - -
SCORE is Total reps completed
- - rest 1 min - -
PART 2: “Down is Up”
1RM Complex (6min)
1 Clean +
1 Front Squat +
1 Jerk
- - - - - - - - - - - - - - -
SCORE is Total Load
STANDARDS:
ADV
Wall Walk
BB = (100/70kg)
BoB: 2foot jump
Chest to Bar
INT
Wall Walk (Line 2)
BB = (85/60kg)
BoB: 2foot jump
Pull Up
NVC
Wall Walk (Line 1)
BB = (70/50kg)
BoB: can step
Ring Row
NOTES:
PART 1:
SCORE will be Total Reps completed (AMRAP + Cals)
Teams will begin at the start line under the ropes. 3-2-1-GO, Athlete 1 will Jump on the bike and begin riding for max effort cals. Athlete 2 will begin on the AMRAP of Wall Walks, Deadlifts, Burpees over Bar and Chest to Bars. Athletes may change roles at any time they like continually until the end of the AMRAP
Athletes will have 1:00 rest, before beginning Part 2.
PART 2:
SCORE will be the total weight of the heaviest successful complex from each athlete.
Each athlete will make attempts to achieve their highest successful load of the complex within the 6:00 minute timeframe. The load can increase or decrease at anytime. Only one athlete, lifting at a time. Athletes may have as many attempts as they like to complete the complex.
MOVEMENT STANDARDS:
- Wall Walks:
All variants must begin with the Athlete laying flat on the ground, with hands clearly in front of the line. Athlete will press up and move both feet onto the wall. Only then, can the athlete move their hands to walk towards the wall. Novice Athletes, the hands must clearly pass to the other side of the indicated line. Intermediate and Advanced athletes can have any part of both hands touching their indicated line. Hands must return their start line position before the feet can come off the wall.
- Deadlift:
Full extension of Knees and Hips at top position, with shoulders behind the bar. Plates must tap the ground to begin each rep.
- Burpees Over Bar:
Athletes must start with a burpee (chest and thighs to touch the floor) then jump over the bar, with a two-foot take off and landing. Athletes are not required to come to full extension when jumping over the bar, however, shoulder must clearly be above the height of the hips and knees when jumping over the bar.
- Chest to Bar Pull Ups:
The rep will begin with arms locked at hang position. The athlete will then pull themself up until the chest has been seen to clearly make contact with the bar.
- Pull Ups:
The rep will begin with arms locked at hang position. The athlete will then pull themself up until the chin has been seen to pass the height of the bar.
- Ring Rows:
Athlete’s feet will be touching the line, their body must be at full extension (knees can not be bent) throughout this movement. The rep will be completed when the rings touch the Athletes Shoulder or Chest and their body remains locked out. Hip drive is not allowed. A bent knee Ring Row will not be accepted. The rings will be set at a specific height and cannot be adjusted.