Competition Corner

3 - The Herculean Gymnast

Overview:
Before this final workout begins, we will change heat order based on current ranking. The final heat of each division will be a championship heat. Last year our top two Rx teams were tied going into this!
On the count of 3,2,1, Go, 1 athlete will begin toes-to-bar. Only 1 partner working at a time throughout the workout, except for partner med ball sit-ups in scaled division. Switch whenever you’d like. All reps of one movement must be completed before moving on to the next movement - this is a chipper.
Details:
Athletes will have a 4-minute setup window to:
Move to lane.
Check in with judge.
Complete any final warm-up reps after checking in with their judge.
Either athlete can start standing below their pull-up bar.
Athletes are permitted to wear gymnastic grips WITHOUT dowel for gymnastics movements, but not for any of the barbell movements.
Athletes are NOT permitted to put tape on bars.
*18:00 Time Cap.
Scoring:
Score is time to complete the entire workout. Tie break 1: total reps. Tie break 2: time at completion of first 50-calorie bike.
Movement Standards
Toes-to-Bar:
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 heels must be brought back behind the bar and the rest of the body.
Standard, overhand, or split grips are permitted.
Both feet must come into contact with the bar at the same time, inside the hands.
Bike:
The monitor on the must bike must be set to zero before starting each section of the bike.
One athlete may be on the bike ready to begin while the other athlete completes final reps of toes-to-bar or muscle-ups.
Deadlift:
The barbell starts on the ground.
Collars must be placed outside the plates.
The athlete’s hands must be outside the knees. Sumo deadlifts are not allowed.
The rep is credited when:The athlete’s hips and knees reach full extension, and the athlete’s head and shoulders are behind the bar.
Athletes may not switch until both bars are completely in contact with the ground.
Athletes may NOT wear gymnastics grips or wraps during any barbell movement.
Chest-to-bar Pull-up:
Dead-hang, kipping or butterfly pull-ups are all allowed as long as all the requirements are met.
The arms must be fully extended at the bottom with the feet off the ground.
At the top, the chest must clearly come into contact with the bar at or below the collarbone.
Overhand, underhand or mixed grips are all permitted.
Bar-Facing Burpees:
The burpees must be performed perpendicular to and facing the barbell.
Athletes can not perform burpees angled to either side of the barbell.
Athletes may jump or step back to reach the bottom position.
Athlete’s chest must make contact with the ground.
Athlete’s head must stay behind the barbell.
Hands and feet must remain inside the width of the plates.
Stepping and/or jumping back to the starting position are both permitted.
The athlete MUST clearly jump over the barbell.
Both feet must be off the ground as the athlete passes over the bar.
Stepping over is NOT permitted.
The athlete does NOT need to use a two-foot takeoff.
Scaled divisions may step over the bar.
Touching the barbell on the jump or step-over is a “no rep.”
The rep is credited when both feet have touched the ground on the opposite side of the barbell.
There is no requirement to land with both feet at the same time.
The athlete must be perpendicular to and facing the barbell before starting the next rep.
Athletes may not receive assistance moving or resetting their barbell from anyone except their partner unless safety is an immediate concern.
If the athlete receives a “no rep” for any reason, the entire rep must be repeated.
Snatch:
A muscle snatch, power snatch, squat snatch or split snatch may be used.
A clean and jerk, where the bar is lifted to the shoulders and then lifted overhead, is a no-rep.
Barbell must begin with both plates on the ground.
Athlete must bring the bar from the ground to the overhead position in one smooth motion. A press-out is okay.
At the top, the arms, hips and knees must be fully locked out with the bar directly over the middle of the athlete’s body and the feet in line under the body.
No part of the body other than the feet may touch the ground during the execution of the lift.
Bar Muscle-up:
Athlete must pass through or begin with a hang below the bar, with their arms extended and feet off of the ground.
Athlete cannot glide kip, do pullovers, or roll to support. You can kip the bar muscle-ups.
No part of athlete's foot can go over the lowest part of the bar.
Athlete must move through at least a portion of a dip to reach the top of the rep.
The rep is counted once athlete's arms are fully locked out and their shoulders are slightly over the bar.
Only your hands can touch the bar, no other part of your arm can.
At the top of your rep, your arms must be supporting your weight, no resting on the bar.
Overhead Squat:
Athletes may snatch, or clean & perform any version of the press to get the weight overhead
Bar must be overhead with arms locked out before beginning the movement.
The hip crease must be CLEARLY below the top of the knee at the bottom of the squat.
A full squat snatch is permitted, but not required, to start the movement if standard depth is achieved.
The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body.
Athletes may not use a rack.
Gymnastics Complex:
All standards for toes-to-bar, chest-to-bar pull-up, and bar muscle-up listed above must be achieved for each rep of the complex.
Athlete must complete 1 toe-to-bar, 1 chest-to-bar pull-up, and one bar muscle-up without feet touching the floor to get credit for 1 gymnastics complex rep.
Multiple kips between movements are permitted.
Both hands must stay on the bar throughout the entire gymnastics complex rep.
Scaled Workout:
For Time:
50 Partner Wall Ball Sit-ups @14lbs
30 Calorie Bike
20 Deadlifts @105/165
40 Ring Rows
30 Bar-Facing-Burpees (step-over permitted)
20 Snatch @55/75
20 Ring Rows
30 Calorie Bike
20 Front Squats @55/75
30 Partner Wall Ball Sit-ups @14lbs
*Time cap: 18 min.
Scaled Movement Standards
Ring Rows:
Movement begins with athlete standing directly below the rings, toes on tape line, rings set approximately shoulder-width apart.
Athlete leans back with a full grip on the rings until arms and legs are extended.
Rep is completed after athlete pulls up on rings until rings or hands touch sides of chest or shoulders.
Return to the bottom of the row with arms and legs fully extended to begin next rep.
Partner Wall Ball Sit-ups:
Athletes begin by facing each other seated. One athlete has the wall ball in their hands.
The athlete with the wall ball performing the rep must begin by reaching overhead with the ball, then bringing their shoulders in contact with the floor behind them, feet touching the floor, and wall ball touching the floor above their head.
The rep is credited when the athlete sits up and tosses or hands the ball to their partner.
Each performed sit-up will count toward total reps (1+1=2).
AbMats are permitted but not required.
Front Squat:
Athletes must clean the weight to their shoulders before beginning the rep - a rack is not permitted
Rep begins with hips & knees at full extension
Barbell remains in contact with shoulders.
Elbows must remain slightly in front of the barbell OR higher.
The hip crease must be CLEARLY below the top of the knee at the bottom of the squat.
A full squat clean is permitted, but not required, to start the movement if standard depth is achieved.
Hips & knees must come to full extension with the barbell remaining in contact with the shoulders for the rep to count.