Rep It Out - The Finals

THE WORKOUT

Teams have 8 minute for both athletes to find a max load for the complex: 

1 Clean + 1 Hang Clean

THE MOVEMENT STANDARDS

Clean: The rep starts with the bar in contact with the floor. From here, the bar must be lifted and received in the front rack position in one motion from the ground. Full extension of the hips and knees must be achieved with the bar in the front rack position, elbows in front of the vertical plane of the bar, and the athlete's feet must be brought back in line for the rep to be credited.

Hang Clean: The rep starts with the bar in the hang position, held just above the knees. From here, the bar must be lifted and received in the front rack position. Full extension of the hips and knees must be achieved with the bar in the front rack position, elbows in front of the vertical plane of the bar, and the athlete's feet must be brought back in line for the rep to be credited.

The athlete must progress from the finish position of the clean straight into the start position of the hang clean. The movements must be performed as one complex and there can be no rest between the clean and hang clean.

THE FLOW & SCORING

The score is the total combined load.

Each lift must be performed facing the crowd. 

Each team will have one barbell, the athletes can lift in any order throughout the 8 minutes. Athletes must announce their weight to the judge before attempting it. 

Athletes must use the same plate load on either side of the bar (e.g. they can’t use 1 x 10KG plate on one side and 2 x 5KG plates on the other side).

THE WORKOUT

AMRAP (YGIG):

10 Cal Row

10 Burpees Over Row

10 Air Squats

10 Minute Time Cap

THE MOVEMENT STANDARDS

Row: The rower calories must be reset between each round.

Burpees Over Row: The rep begins with the burpee. During the burpee the chest and thighs must make contact with the floor for the rep to count. The athlete must then jump over the rower, with a two footed jump only, for the rep to count. Any single footed jumps/steps will be no reps. The rep is counted when the athlete has landed on the other side of the rower. Burpees are to be performed laterally and not facing.

Air Squats: The athlete will begin standing tall with hips and knees extended. They will then pass through a full squat with the hip creasing reaching below the top of the knee. The athlete must then stand back up into a fully extended position for the rep to count. Athletes must ensure they are both hitting the correct depth and reaching full extension at the top.

THE FLOW & SCORING

The score is for reps. 

The row will be centre to the lane, athletes will perform the air squats behind the rower on the rig side. 

The non-working athlete will touch the cone until tagged in.

THE WORKOUT

10 Rounds (YGIG):

10 Thrusters @ 60/42.5KG

14/12 Toes To Bar

In Remaining Time: 

Max Wall Balls @ 9/6KG to 10/9FT Target

(split anyhow)

THE MOVEMENT STANDARDS

Thrusters: This is a barbell thruster movement, in which the barbell moves from the bottom of a front squat to full lockout overhead. A full squat clean into the thruster is allowed. At the bottom of the squat the hip crease must pass below the top of the knees to reach the correct depth. The barbell must then come to full lock out overhead with hips, knees and arms at full extension. Full lockout must be achieved, with the bar over the midline of the body, before the next rep can begin.

Toes To Bar: Athletes must start from a dead hang from a pull up bar, with the heels of the feet behind the line of the bar. Each rep consists of an athlete bringing both feet simultaneously in contact with the pull up bar, between the athletes hands. Any part of the foot may be used to make contact with the bar.

Wall Balls: A repetition consists of the athlete holding the ball in the 'front rack' position and performing a full squat, the hip crease must pass below the top of the knee, and then throwing the ball to the specified target height. If the athlete's hips do not break parallel, or the ball does not touch the target, then the rep will not be counted. The athlete may then catch the ball and perform multiple reps. The first rep may be performed as a wall ball clean, however a downward portion of a squat must be demonstrated, athletes cannot pick the ball up whilst in the bottom of the squat.

THE SCORING & FLOW

The score is for the total number of reps completed during the whole workout (number of wall balls + reps completed during the 10 rounds).

Athletes will both start at the crowd end, on go the working athlete will move out from behind the line to complete their round. Once the 10 rounds are complete either athlete can begin on the wall balls and the athletes can split as they choose - however, at all times during the workout the non working athlete must be at the start point touching the cone, athletes must tag in to swap who is working in both the first and second part of the workout.

THE WORKOUT

10 Rounds (YGIG):

10 Thrusters @ 30/25KG

10 Ab Mat Sit Ups

In Remaining Time: 

Max Wall Balls @ 9/6KG to 10/9FT Target

(split anyhow)

10 Minute Time Cap

THE MOVEMENT STANDARDS

Thrusters: This is a barbell thruster movement, in which the barbell moves from the bottom of a front squat to full lockout overhead. A full squat clean into the thruster is allowed. At the bottom of the squat the hip crease must pass below the top of the knees to reach the correct depth. The barbell must then come to full lock out overhead with hips, knees and arms at full extension. Full lockout must be achieved, with the bar over the midline of the body, before the next rep can begin.

Sit Ups: The athlete must start with feet together, and the hands touching the ground above the head to start the rep. The athlete must then perform a sit up, the rep is complete when the athlete is seated with shoulders over the hips, the spine extended with the hands touching the floor in front of the shins. The athlete must lower back to the ground and the hands must touch the floor above their head before they can begin the next rep.

Wall Balls: A repetition consists of the athlete holding the ball in the 'front rack' position and performing a full squat, the hip crease must pass below the top of the knee, and then throwing the ball to the specified target height. If the athlete's hips do not break parallel, or the ball does not touch the target, then the rep will not be counted. The athlete may then catch the ball and perform multiple reps. The first rep may be performed as a wall ball clean, however a downward portion of a squat must be demonstrated, athletes cannot pick the ball up whilst in the bottom of the squat.

THE SCORING & FLOW

The score is for the total number of reps completed during the whole workout (number of wall balls + reps completed during the 10 rounds).

Athletes will both start at the crowd end, on go the working athlete will move out from behind the line to complete their round. Once the 10 rounds are complete either athlete can begin on the wall balls and the athletes can split as they choose - however, at all times during the workout the non working athlete must be at the start point touching the cone, athletes must tag in to swap who is working in both the first and second part of the workout.

THE WORKOUT

Buy In:

4 Rounds YGIG

12/10 Bike Cals

10 Bar Over Burpees

5 Front Squats @ 50/35KG

Into…

AMRAP (YGIG):

12/10 Bike Cals

18 KB Sumo Deadlift High Pulls @ 24/16KG

10 Cleans @ 50/35KG

THE MOVEMENT STANDARDS

Bike: The assault bike calories must be reset between each round.

Bar Over Burpee: The athlete will start by completing a burpee - the chest must make contact with the floor for the rep to count. The burpees must be bar facing. Using a two-footed take off the athlete will then jump over the bar, steps/single footed jumps/hops over the bar are not permitted. The rep is counted when both feet have made contact with the floor on the opposite side. 

Front Squat: The athlete will perform a squat with the barbell held in a front rack position, the hip crease must reach below the top of the knees to hit the correct depth at the bottom of the squat. The athlete will then stand up straight to full extension, with hips and knees locked out and the bar held in the front rack position.

Sumo Deadlift High Pull: The rep starts with the kettlebell in contact with the floor. Then with both hands on the kettlebell handle the athlete will lift the KB up so that the handle is level with their chin. The athlete will then lower the KB back to touch the floor to begin the next rep.

Clean: Each rep starts with the bar in contact with the floor. From here, the bar must be lifted and received in the front rack position in one motion from the ground. Full extension of the hips and knees must be achieved with the bar in the front rack position, elbows in front of the vertical plane of the bar, and the athlete's feet must be brought back in line for the rep to be credited.

THE FLOW & SCORING

The score is for total reps completed throughout the workout, including the buy in. 

Non working athletes must remain behind the start line. Athletes must tag in their partner for them to begin their work.