Competition Corner

4th Be with you

4th BE WITH YOU:
4 Rounds of...
4 Deadlifts
4 Barbell Snatches
4 Overhead Squats
4 Box Jump Overs
Into..
4 Round of...
4 Power Cleans
4 Clusters
4 Thrusters
4 Box Overs
RX: Standards
Barbell weight 60/40kg
Box Height 24/20inch
Athletes must use a two foot take off when jumping onto the box and land with two feet on top of the box.. Athlete may then step or jump off the box.
Intermediate: Standards
Barbell weight 45/32.5kg
Box Height 24/20inch
Athletes must use a two foot take off when jumping onto the box and land with two feet on top of the box. Athlete may then step or jump off the box.
Scaled: Standards
Barbell weight 35/25kg
Box Height 24/20inch
Atheltes can either step up or jump up onto the box. They must have two feet on the box before stepping or jumping down.
Scaled Athletes will perform ground to overheads instead of snatches. Barbell can still be snatched but there is no rules on how the barbell is lifted from the floor to the locked out overhead position.
Scaled Athletes will also perform backsquats instead of the overhead squat.
RULES:
All 4 reps on each exercise must be completed unbroken!
All deadlift reps must be fully locked out with knees, hips and torso at full extension. Athletes must drop the barbell in between reps.
Snatches must travel from the floor all the way to a locked out position overhead in one fluid motion. The ovehead locked out postion will be elbows, knees and hips at full extension.
Ground to overhead reps can travel in what ever way is the most comfortable for the athlete. Wether that be a clean and press or snatch.
The overhead squat reps must hit parallel (hips in line or lower than the knee caps). Elbows must be locked out at all time throughout the reps. To stand the rep up hips, knees and elbows must be at full extension.
The back Squat rep also must hit parallel (hips in line or lower than the knee caps). Then be full stood up with knees and hips at full extension.
Box Jump over standards have been stated above. But athletes
do not
have to stand up ontop of the box.
Power cleans must be taken from the floor everytime. Hips must not pass the parallel point at any time. Elbows must pass throiugh and under the bar on each rep.
Clusters must be taken from the floor for every rep. The athlete must then front squat the bar to parallel or below. Then taken to a fully locked out overhead postion.
Every thrusters rep must be front squatted to parallel and be finished in an overhead locked out positon. Barbell musnt' drop from the shoulder over the 4 reps.