Spring Fling

1 RM Hang Clean and Jerk

@8 Minutes athletes may start this workout (1 athlete working at a time).  

Hang Clean: Bar must be deadlifted up and lowered back down to the hang position. The bar may not pass below the knee. Hang power cleans, hang squat cleans, and hang split cleans are permitted. If the knee touches the floor during the attempt, the rep will not count. The rep is credited when the athlete’s hips and knees
reach full extension and the bar is supported in the front-rack position.

Jerk: Following the hang clean, the barbell must be in contact with the shoulders to begin the jerk. A press, push press, push jerk, or split jerk are all
permitted as long as the required finish position is achieved. The rep is credited when the barbell is locked out overhead and arms, hips and legs are extended with the bar over or slightly behind the center of the athlete’s body, with feet in line.
• If the athlete fails the jerk and brings the barbell back to the front rack, the athlete may reattempt the jerk.Wait for your judge to give you the thumbs up for a good rep before you drop it to be safe. Bars can be dropped from overhead.

Heaviest good rep from each athlete will be counted as a total number.  As long as the bar has been lifted from the ground when time runs out, the athlete can finish the rep. There is no order for which athletes must attempt reps but each athlete must tell the judge at the time of the lift how much weight is on the bar.  Only one athlete can lift at a time.

10 Min AMRAP

10 Power Snatch-unbroken *5 rep Sumo Deadlift penalty

6 Box Jump Over to Wall Walk (20")

Rx: 115/80#    Rxish/Masters: 95/65#     Scaled: 75/55#

Standards:

3-2-1 Go!

Athlete 1 Power Snatches for 10 reps that must be unbroken.  If the athletes hands come off the bar or they pause at the bottom of the rep, they must do 5 Sumo Deadlifts as a penalty before finishing the rest of the reps. Once they break on the Snatches, they can rest for however long they need before they do the penalty reps and start the Snatches again.  The Box Jump Over/Wall Walk can be split as needed but each athlete must at least do 1 full rep.  Partner 2 will do the next set of Power Snatches and so on.

Power Snatch: Bar starts on the ground for every rep and cannot stop movement from the floor to overhead, one fluid movement.  Rep is counted when bar is overhead with the arms, hips and knees locked out and the head is in front of the bar. Resting can be at the top of the rep or at the hips but not at the ground. Snatches will alternate between partners every round.  Athletes may not split reps on the snatches.

Rx: 115/80    Rxish/Masters: 95/65     Scaled: 75/55

Sumo Deadlift:  Arms must be inside the legs.  Rep is counted when hips, knees and arms are in the lock out position at the top of the rep.  Reps can be done in singles or touch and go.

Box Jump/Wall Walk:  (Rx/Rxish/Masters): Rep starts on the far side of the box opposite the wall. Both athletes will use a 20" box.   Athletes will jump over the box with a 2 foot take off (you do not have to stand all the way up on top of the box). Once on the ground they will turn around and lay on the ground with chest, thighs and hands touching the ground to start the Wall Walk...there will not be a second tape line at the shoulders (you're welcome for that). Athletes must not move their hands until both feet are in contact with the wall and will walk themselves toward the wall.  Any part of both hands must touch the tape line, which will be 10 inches from the wall before the athlete can descend on the rep. The Wall Walk is counted when the athlete is on the ground with chest, thighs and hands touching the ground.  The athlete must then get up and jump back over the box.  The rep for this whole complex is counted when the athlete has done the second jump over the box and  both feet are on the ground. If an athlete gets a no rep on the box jump by either not jumping with a 2 foot takeoff or touching the box with any part of their body besides the feet, they will do the jump over again.

(Scaled): There will be a second tape line 30 inches from the wall that athletes must touch with both hands for the rep to count.  Athletes will step over the box but do not have to reach full extension on top of the box.

For Time: 13 Min time cap

Split reps as needed on all movements

Rx:  (other divisions listed in notes)

50 Russian KB Swings

40 Weighted GHD Sit ups (16#)

30 Toes to Bar

20 KB Box Step Ups (20")

1000 m Ski

20 KB Box Step Ups (20")

30 Toes to Bar

40 Weighted GHD Sit Ups

50 Russian KB Swings

Rx: 70/53      Rxish/Masters: 53/35       Scaled: 35/26

Rx: Weighted GHD's (one 16# ball)  Rxish/Masters: GHD    Scaled: Sit Up

Rx/Rxish/Masters: T2B   Scaled: Knees to Chest

Rx/Rxish/Masters/Scaled: KB Box step up (20")   

3-2-1 Go!

Athletes will work their way down the list and back up again for time.

Standards:

Russian KB Swing:  Kb may not be picked up until time starts.  KB must reach eye level or above with hips and knees locked out for the rep to count.

GHD Sit Ups: Rx: Rep starts with the Wallball sitting on top of the foot rollers. The Wallball must touch the ground behind you and again touch the rollers for the rep to count. 

Rxish/Masters: Rep starts with both hands touching the foot rollers.  Both hands must touch the ground and again touch the rollers for the rep to count.

Scaled: Rep starts in the sitting position with legs straight.  Athletes must touch the ground behind the head with both hands then sit up and reach and touch the ground with both hands so shoulders are in front of the hips for the rep to count.

T2B: Rx/Rxish/Masters: Athletes begin by hanging from the pull-up bar with
arms extended and feet clearly off the ground. The heels must be brought back behind the bar for each rep. Overhand, underhand, or mixed grips are all permitted. The rep is credited when both feet contact the bar between the hands at the same time. Any part of the feet may make contact with the bar.

Scaled: Athletes begin by hanging from the pull-up bar with
arms extended and feet clearly off the ground. The heels must be brought back behind the bar. Overhand, underhand, or mixed grips are all permitted. The rep is credited when the athlete’s knees rise above the hip crease.

KB Box Step Up: Rx/Rxish/Masters/Scaled: Rep starts with both feet on the ground.  The Kb can be supported in any way except resting on the leg.  The opposite arm may not touch the box or the legs during the rep.  The rep is credited when both feet are on top of the box with hips and knees fully extended.  Athletes do not have to alternate legs but it is recommended.

Ski: 1000 m is credited when the counter says 1000m.  The athlete may not get off the ski and the other parnter may not start KB Step Ups until the monitor says 1000m.

1A:  5 Rounds: 6 Min Time Cap

Rx (other divisions listed in the notes)

10 Deadlifts    Rx: 185/155    Rxish/Masters: 155/125   Scaled: 115/85

10 Lateral Burpee over Bar with Double Jump

10 Chest to Bar      Rxish/Masters: Pull Up   Scaled: Jumping Pull Up

2 Min Rest

1B: 1RM  4 Min Cap

1 RM Hang Clean and Jerk (Squat or Power)

3-2-1 GO

10 reps of Deadlifts-split as needed-partners will both be facing the same way.  Upon completion of the Deadlifts, both partners will drop to the ground and perform a burpee then jump over the bar and back again to the starting position.  That is 1 rep. You will complete 10 reps of this.  Not synchro but together.  Upon completion of these, partners will split C2B, Pull Ups or Jumping Pull ups as needed.  If you finish the 5 rounds before the 6 min cap, you get more rest.

You may not start the 1 RM until the clock says 8 Min.  If you get done early, you may load your bar and get your weights set up but may not pick it up.

Standards: 

Deadlifts: Each rep starts with the bar on the ground.  Collars must be placed outside the plates. The athlete’s hands must be outside the knees. Sumo deadlifts are not allowed. You can touch & go or drop the bar from the top but you may not bounce the bar off the ground.  Rep is counted at the top of the movement when hips and knees are fully extended and the head and shoulders are behind the bar.  

Rx: 185/155    Rxish/Masters: 155/125   Scaled: 115/85

Lateral Burpee over Bar: (Rx/Rxish/Masters): Athletes start the rep parallel to the bar and may jump or step back to reach the bottom position.  Chest and thighs must touch the ground for the burpee and 2 foot take off for both jumps. This means both feet leave the ground at the same time.  No reps will be counted if one partners foot hits the bar or if both feet don't leave the ground at the same time.  If one partner gets a no rep on a jump, they must do only that jump over.  Both partners do not have to do the rep over since it is not synchro.  The other partner cannot do the next burpee until the no repped partner has jumped back to the starting postition. This makes more sense on the standards video. (Scaled): Same standards as above but athletes may step or jump (do not have to use a 2 foot takeoff) back and forth over the bar.  Both feet must touch the ground on each side of the bar for each rep.

Chest to Bar (Rx): The athlete must start each rep with their arms fully
extended and their feet off the ground. Any style of pull-up or grip is permitted as long as the other requirements are met. The rep is credited when the athlete’s chest clearly comes into contact with the bar at or below the collarbone.  

Pull Ups (Rxish/Masters): 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.

Jumping Pull Ups (Scaled): Athletes will stand with their hands above their head and be measured to a bar where their wrists touch the top of the bar. Hands must be gripping the bar at the start of the rep with arms fully extended.  For example, you may not jump up to the bar if your hands are not gripping the bar at the start of the rep. 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.