Competition Corner

(Indy Workout #5) - Back To The Bar (Reign)

Intervals: 3Min-3Min-3Min
1:00Min Rest Between
Rounds 1:
500/450m Row
Max Clean & Jerks w/remaining time
Rounds 2:
450/400m Row
Max Clean & Jerks w/remaining time
Rounds 3:
400/350m Row
Max Clean & Jerks w/remaining time
(Weights)
RX
Men: 135/165/185
Women: 85/115/135
Intermediate
Men: 115/145/165
Women: 65/95/115
Scores: Total Reps
*Points: 1st place = 100pts
Tiebreak: Most Reps in Single Interval
(Workout Flow)
Workout #4 will start with athletes seated on the rower, at the start of the 3 minute intervals athletes will complete the designated distance in meters on the rower before proceeding to the barbell for max reps clean & jerks in the remaining time available. At the 3 Minute mark athletes will have 1 minute to add the designated weight to the barbell for interval #2, athletes will start the 2nd three minute interval at the end of the 1 min rest starting again seated on the rower. This will repeat again in the same order for interval number 3. Score is max reps combined between all three intervals.
Tiebreak: Most Reps completed in One Interval
Movement Standards
Row-Erg
Athletes may adjust the rower damper setting prior the start of the workout.
*Athletes must remain seated on Rower until designated meters are complete, leaving early prior to the designated meters will result in a rep penalty assessed to the total rep score.
Clean & Jerk
During the clean, the barbell begins on the ground and must be lifted from the ground to the shoulders in one motion. A muscle clean, power clean, split clean, or squat clean may be used, as long as the barbell comes up to the rack position on the shoulders. Once racked, a press, push press, split jerk, or push jerk may be used to lock the barbell out overhead. The barbell must pass through the front-rack position before going overhead; snatching is not permitted. The rep is counted when the barbell is fully locked out overhead directly over the middle of the athlete’s body, with the arms, hips, and knees extended, 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.
*Individual Athletes will add weight during the 1:00min Rest between rounds.