Competition Corner

24.4

Qualifier 24.4
9 min AMRAP
3-6-9-12..etc
Handstand Push Ups
Front Squats
Round 1: 3/3
Round 2: 6/6
Round 3: 9/9
Round 4: 12/12
Etc…
Time Cap: 9 Minutes
Your score is the total number of repetitions completed in the 9 minutes.
Pro/RX Division, Pro Team Division, RX Team Division, Masters 35-39,
Masters 40-44, Teens 16-17 Division
9 Min AMRAP
3-6-9-12..etc
Handstand Push Ups
Front Squats 165/115#
Intermediate Division, Intermediate Team Division, Masters 45-49,
Masters 50-54, Teens 14-15 Division
9 Min AMRAP
3-6-9-12..etc
Handstand Push Ups
Front Squats 135/95#
Rookie Division, Rookie Team Division,
Masters 55-59, Masters 60+ Division
9 Min AMRAP
3-6-9-12..etc
Elevated Handstand Push Ups to 2/4” riser
Front Squats 95/65#
Community Division
9 Min AMRAP
3-6-9-12..etc
Hand Release Push Ups
Front Squats 75/55#
Kids Under 8 Division
9 Min AMRAP
3-6-9-12..etc
Hand Release Push Ups
Front Squats 10#
Kids 8-11 Division
9 Min AMRAP
3-6-9-12..etc
Hand Release Push Ups
Front Squats 20#
Kids 11-13 Division
9 Min AMRAP
3-6-9-12..etc
Hand Release Push Ups
Front Squats 35/45#
Workout Flow
The workout begins with the athlete standing tall next to the wall. At the call of 3-2-1 Go, athletes will complete 3 Handstand Push Ups followed by 3 Front Squats.
For each round, you will go up by 3 reps on each movement. 3/3, then 6/6, then 9/9, etc until time is called.
The Handstand Push Up standard, will use 2 inch wide tape - marked 10 inches out from the wall and no more than 30 inches in length. Athletes will perform their handstand push ups with both hands touching the tape. Any portion of the athlete’s hands may be touching the tape and fingers are allowed. Kipping or Strict is allowed.
For the Front Squats, squat racks are NOT allowed. The bar must rest on the athlete’s shoulders in the front rack position, any grip is permitted. A full squat clean is allowed when the bar is taken from the ground.
Your score is the total number of repetitions completed in the 9 minutes.