2023 Alaska Invitational Intermediate and Scaled Comp

For Time:

80 DUs
4 Rope Climbs (legs allowed)
60 DUs
3 Rope Climbs
40 DUs
2 Rope Climbs

Tiebreak: Time last completed sets of DUs

Timecap: 10 minutes

This workout begins with jump ropes on the ground. At the call of 3-2-1 GO, Athletes will pick up their
ropes and begin their DU.

DUs: To complete a successful repetition the rope must pass under the feet twice for each jump; the rope must spin forward and only successful jumps are counted, not attempts.

Rope climbs: The athlete starts each repetition with both feet on the ground. The athlete may jump into the rope climb and is allowed to us their legs to assist with the ascent. The repetition is credited when one hand clearly touches above the designated 15-foot mark. The athlete must control their descent till
both hands are below the 7-foot mark. If the athlete fails to control their descent to the 7-foot mark they repetition will not count.

For Time:

100 Single Unders
50 Abmat Sit Ups
80 Single Unders
40 Abmat Sit Ups
60 Single Unders
20 Abmat Sit Ups
40 Single Unders
10 Abmat Sit Ups

SUs: To complete a successful repetition the rope must pass under the feet once for each jump; the rope must spin forward and only successful jumps are counted, not attempts.

Abmat situp: The movement begins with the athlete laying down on the ground with their hands touching the ground behind the head. The soles of the feet must be touching each other. The athlete will pull their torso up to a seated position. The repetition will count once the athlete’s shoulders are in front of their hips (touching the feet with the hands is not necessary for good rep). The athlete may use
their arms to create momentum to complete the movement.

10:00 EMOM

Athletes will have ONE attempt to complete the following complex unbroken:

3 Deadlifts + 2 Hang Cleans + 1 Shoulder to Overhead 

Weight increases each minute as follows:

Men: 135-145-155-165-175-185-195-205-220-235

Women: 95-100-105-115-120-125-135-140-155-165

If the athlete successfully completes a complex then they will progress to the next heavier weight.

If the athlete fails to complete the complex in the 1:00 they may begin to perform deadlifts in the remaining time to establish a tiebreak #. 

Tiebreak: Deadlifts performed in the one minute window. Any DLs performed in a failed complex will not count toward the tiebreak # of DLs.

Deadlifts: The athlete will start every rep with the barbell on the ground. The arms must be straight throughout the movement and no bouncing of the barbell is allowed. The rep is credited when the hips and knees reach full extension and the head and shoulders are behind the bar.

Hang Cleans: Each repetition must start from the hang. The bar may not be lowered past the knee after it has been deadlifted. If continuous reps are performed, the arms must reach full extension in the bottom of the hang position. Any variation of the hang clean is acceptable (power, squat, split or muscle), as long as the above requirements are met. The rep is complete when the athlete’s hips and
knees are fully extended, and the bar is racked on the shoulders with the elbows clearly in front of the bar. If a split clean is used, the feet must be brought back together under the athlete’s body, with the hips and knees fully extended, before the repetition is counted.

Shoulder to Overhead: Each rep begins with the barbell on the shoulders and finishes with the weight
fully locked out overhead and over the middle of the body. A shoulder press, push press, push jerk or
split jerk may be used, as long as the elbow, shoulder, hips and knees are fully extended, and the bar
finishes directly over the body with the feet in line.

10:00 EMOM

Athletes will have ONE attempt to complete the following complex unbroken:

3 Deadlifts + 2 Hang Cleans + 1 Shoulder to Overhead 

Weight increases each minute as follows:

Men: 95-110-125-135-145-155-165-175-190-205

Women: 65-75-85-95-100-105-115-120-135-145

If the athlete successfully completes a complex then they will progress to the next heavier weight.

If the athlete fails to complete the complex in the 1:00 they may begin to perform deadlifts in the remaining time to establish a tiebreak #. 

Tiebreak: Deadlifts performed in the one minute window. Any DLs performed in a failed complex will not count toward the tiebreak # of DLs.

Deadlifts: The athlete will start every rep with the barbell on the ground. The arms must be straight throughout the movement and no bouncing of the barbell is allowed. The rep is credited when the hips and knees reach full extension and the head and shoulders are behind the bar.

Hang Cleans: Each repetition must start from the hang. The bar may not be lowered past the knee after it has been deadlifted. If continuous reps are performed, the arms must reach full extension in the bottom of the hang position. Any variation of the hang clean is acceptable (power, squat, split or muscle), as long as the above requirements are met. The rep is complete when the athlete’s hips and
knees are fully extended, and the bar is racked on the shoulders with the elbows clearly in front of the bar. If a split clean is used, the feet must be brought back together under the athlete’s body, with the hips and knees fully extended, before the repetition is counted.

Shoulder to Overhead: Each rep begins with the barbell on the shoulders and finishes with the weight
fully locked out overhead and over the middle of the body. A shoulder press, push press, push jerk or
split jerk may be used, as long as the elbow, shoulder, hips and knees are fully extended, and the bar
finishes directly over the body with the feet in line.

For time:

50/30 Cal Row - Buy in

(Athletes will complete the row and immediately move into Event #3B)

For time:

50/30 Cal Row - Buy in

(Athletes will complete the row and immediately move into Event #3B)

After completing Event #3A - 50/30 Cal Row

Immediately move into:

Then

3 Rounds

15/12 Cal Bike

10 Burpee Box-jumps 

Then

50/30 Cal Row (cash-out)

Row and Bike: The athlete must continue to row or pedal the bike until the required number of calories has been achieved. Judges are allowed to turn the monitors on.

Burpee Box Jumps: The burpee box jump starts with the athlete facing the box while touching their chest and thighs to the ground and finishes with the athlete jumping on top of the box. A two-foot takeoff is always required, and only the athlete’s feet may touch the box. Each rep is counted when the athlete stands tall.  Knees and hips must be fully extended with the shoulders over hips while standing on the box.

After completing Event #3A - 50/30 Cal Row

Immediately move into:

Then

3 Rounds

15/12 Cal Bike

10 Burpee Box-jumps 

Then

50/30 Cal Row (cash-out)

Row and Bike: The athlete must continue to row or pedal the bike until the required number of calories has been achieved. Judges are allowed to turn the monitors on.

Burpee Box Step-ups: Scale athletes will perform a burpee box step-up instead of box jumps. The burpee box step-up starts with the athlete facing the box while touching their chest and thighs to the ground and finishes with the athlete stepping on top of the box. Only the athlete’s feet may touch the box. Each rep is counted when the athlete stands tall with their hips and knees fully locked out on top of the box. Shoulders must also be stacked over hips while standing tall.

For time:

15-12-9

Double DB Thrusters (50/35) 

Pullups

Tiebreak: Time finished with round of 15

Double DB Thruster: Each set of dumbbell thrusters begins with dumbbells on the ground. At the call of 3-2-1 GO, Athletes will grab DB and hold the dumbbells in the front-rack position, with one head of the dumbbell touching the shoulder, during the squat. Dumbbells move from the bottom of a front squat to full lockout overhead. A full squat clean into the thruster is allowed when the dumbbells are taken from the floor. The hip crease must clearly pass below the top of the knees in the bottom position. The rep is credited when: - the dumbbells are locked out overhead, with the hips, knees, and arms fully extended. - both dumbbells are directly over or slightly behind the middle of the body. Continue pressing the weight up until lockout. Re-dipping during the press (i.e., performing a jerk) will result in a “no rep.”

Pullups: The athlete must start each rep with arms fully extended and feet off the ground.  Any style of pull-up or grip is permitted as long as the requirements are met. The rep is credited when the athlete’s chin breaks the horizontal plane of the bar.

For Time:

15-12-9

Double DB Thrusters (35/20) 

Jumping Chest to Bar Pull Ups (6" from head to bottom of pull up bar)

Tiebreak: Time finished with round of 15

Double DB Thruster: Each set of dumbbell thrusters begins with dumbbells on the ground. At the call of 3-2-1 GO, Athletes will grab DB and hold the dumbbells in the front-rack position, with one head of the dumbbell touching the shoulder, during the squat. Dumbbells move from the bottom of a front squat to full lockout overhead. A full squat clean into the thruster is allowed when the dumbbells are taken from the floor. The hip crease must clearly pass below the top of the knees in the bottom position. The rep is credited when: - the dumbbells are locked out overhead, with the hips, knees, and arms fully extended. - both dumbbells are directly over or slightly behind the middle of the body. Continue pressing the weight up until lockout. Re-dipping during the press (i.e., performing a jerk) will result in a “no rep.”

Jumping CTB: The pull-up bar should be at least 6 inches (15 cm) above the top of the head when the athlete is standing tall. Plates or other stable platforms may be required to decrease the distance between the top of the head and the bar. At the start of each rep, the athlete must lower until their arms are fully extended. The rep is credited when the chest clearly comes into contact with the bar at or below the collarbone.

For time:

40 KBS (53/35) 

30 Double DB Front Rack Reverse Lunges (50/35) 

20 DB Pushups

10 Toes to Bar

KBS: The movement starts with both hands on the handle of the kettlebell. The bell is swung back between the legs and the finish position is with the shoulders locked out over head, with the bell vertically over the feet.

Double DB Front Rack Reverse Lunges: The movement will begin with a dumbbell in each hand with at least one head of the dumbbell in contact with the shoulders. Once the dumbbells are in place the athlete will step back with one leg till the knee touches the ground. The athlete will then return to a standing position with knees, hips and shoulder in line to begin the next repetition. The athlete must alternate legs. The repetition will count once the knee touches the ground.

DB Pushups: The movement begins with the athlete laying on the ground in between a pair of dumbbells with the athletes hands on the dumbbell handles. The athlete will push themselves up to the finish position with the elbows locked out and with the feet no wider than shoulder width. A straight body position must be maintained throughout the push-up. No snaking, sagging, or pushing up from the knees. The chest (nipple line or above) must touch the floor. The rep will count once the athlete achieves the finish position.

Hand Release Push-ups: The movement begins with the athlete in a plank position.  Athlete will then lower their body to the ground in one unit. The hands must be lifted completely off the ground and the athlete will push themselves up to the finish position with the elbows locked out and with the feet no wider than shoulder width. A straight body position must be maintained throughout the push-up. No snaking, sagging, or pushing up from the knees. The chest (nipple line or above) must touch the floor. The rep will count once the athlete pushes back up into a plank position.

Toes to Bar: Begin by hanging from the pull-up bar with arms extended. Heels must be brought back behind the bar. Overhand, underhand, or mixed grips are all permitted. The rep is credited when both feet come in contact with the bar at t

For time:

40 KBS (35/20)

30 Double DB Front Rack Reverse Lunges (35/20)

20 Hand Release Pushups

10 Knees to Chest

KBS: The movement starts with both hands on the handle of the kettlebell. The bell is swung back between the legs and the finish position is with the shoulders locked out over head, with the bell vertically over the feet.

Double DB Front Rack Reverse Lunges: The movement will begin with a dumbbell in each hand with at least one head of the dumbbell in contact with the shoulders. Once the dumbbells are in place the athlete will step back with one leg till the knee touches the ground. The athlete will then return to a standing position with knees, hips and shoulder in line to begin the next repetition. The athlete must alternate legs. The repetition will count once the knee touches the ground.

DB Pushups: The movement begins with the athlete laying on the ground in between a pair of dumbbells with the athletes hands on the dumbbell handles. The athlete will push themselves up to the finish position with the elbows locked out and with the feet no wider than shoulder width. A straight body position must be maintained throughout the push-up. No snaking, sagging, or pushing up from the knees. The chest (nipple line or above) must touch the floor. The rep will count once the athlete achieves the finish position.

Hand Release Push-ups: The movement begins with the athlete in a plank position.  Athlete will then lower their body to the ground in one unit. The hands must be lifted completely off the ground and the athlete will push themselves up to the finish position with the elbows locked out and with the feet no wider than shoulder width. A straight body position must be maintained throughout the push-up. No snaking, sagging, or pushing up from the knees. The chest (nipple line or above) must touch the floor. The rep will count once the athlete pushes back up into a plank position.

Knees to Chest: In the knees to chest, the arms and hips must be fully extended at the bottom with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. An overhand, underhand or split grip are all permitted. At the top of the repetition, the athlete must raise the heels above the height of the hips. Kipping is allowed.