Competition Corner

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

Intervals: 4Min-4Min-4Min
Round 1: (Athlete 1)
625/500m Row
Max Clean & Jerk w/remaining time
Round 2: (Athlete 2)
625/500m Row
Max Clean & Jerk w/remaining time
Round 3: (Athlete 3)
625/500m Row
Max Clean & Jerk w/remaining time
(Weights)
RX
Men: 135/165/185 / Women: 85/115/135
Intermediate/Masters:
Men: 115/145/165 / Women: 65/95/115
Open:
Women: 55/85/105
(Scoring)
Scores: Total Reps
*Points: 1st place = 100pts
Tiebreak: Most Reps in Single Interval
(Workout Flow)
Workout #4 will start with Team Athlete #1 seated on the rower. At the start of the 4 minute interval 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 4 Minute Mark Athlete #2 will begin the designated distance in meters on the rower. Athlete #1 will add additional plates to barbell for athlete #2’s designated loading. Athlete #2 will proceed to the barbell to complete Max reps Clean & Jerks in the remaining time available.
At the 4 Minute Mark Athlete #3 will begin the designated distance in meters on the rower. Athlete #2 will add additional plates to barbell for athlete #3’s designated loading. Athlete #3 will proceed to the barbell to complete Max reps Clean & Jerks in the remaining time available.
( 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 (1) 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. Barbell must be dropped in front of athlete after completion of rep, a No Rep will be assessed if the barbell is dropped behind athlete.
*Team Athlete #1 will add weight for athlete #2 after their 4:00min timeframe is complete, same for athlete #2 adding weight for athlete #3.
*Clean & Jerk Rep must be fully completed prior to the timer beep.