SAPT GAMES 2023 - Qualification

WOD 3

14min Time Cap for

-       30x Snatch 40kg

-       60x Double Unders

-       30x Pull Up

-       60x Double Unders

-       30x alternating DB Snatch 22,5/17,5kg

Snatch:  

The barbell begins on the ground and must be lifted overhead in one motion. Power, squat and split snatches are allowed, but in each instance the athletes feet must be brought back in line. Clean and jerk is NOT permitted.

The rep is credited when the barbell is at full lockout overhead, with the hips, knees and arms fully extended and the bar directly over or slightly beind the middle of the body with the feet in line.

Men use 40kg, lockers are required.

Pull Up:

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 athletes chin breaks the horizontal plane of the bar. Wrapping tape around the bar wearing hand protection is permitted, but taping the bar and wearing hand protection is not.

Double Unders:

The rope passes under the feet twice for each jump.

The rope must spin forward for the rep to count.

Only successful jumps are counted, not attempts.

DB Snatch:

The DBS starts with BOTH heads of the DB on the ground. The athlete must lift the DB in once motion. A C&J is NOT allowed. Touch and Go is permitted, bouncing th DB is not allowed. Athletes must alternate arms after each repetition and may not alternate until a successful lift is achieved. The athlete may not use the non-lifting hand or arm to assist by making contact with the legs or other parts of the body during the repetition.

At the top, the athletes arms, hips and knees must be fully locked out, with the DB clearly OVER the middle of the athletes body when viewed from profile. The rep is credited once the athlete has reached lockout. The athlete may choose to do a split snatch. However both feet must return in line under the athletes body while the DB is locked overhead for the rep to count.

Masters 35-40 must use 22,5kg DB and 40+ must use 17,5kg DB.

SCORE FOR WOD 4 IS YOU MAXIMUM WEIGHT IN KILOGRAM FOR A 1RM SHOULDER TO OVERHEAD

The 1RM S2OH is performed from RIG, BOX or BLOCKS.

The smallest weight plates which are allowed are 0,5kg plates.

Athletes have to use lockers.

WOD 4 SCORE IS A 50% SCORE

4

SCORE FOR WOD 4 IS THE COMBINED WEIGHT FROM ATHLETE A AND B OR MEN AND WOMEN

   * SMALLEST ALLOWED WEIGHT ARE 0,5KG PLATES (AKA 1KG STEPS)
   * COLLARS DONT COUNT FOR THE WEIGHT BUT HAVE TO BE USED!

THE SCORE IS A 100% SCORE

4A

SCORE FOR WOD 4A IS THE MAXIMUM WEIGHT IN KILOGRAM FOR A 1RM SHOULDER TO OVERHEAD FROM 

- MEN (MIXED TEAM)

   * FROM RIG OR BLOCKS

   * SMALLEST ALLOWED WEIGHT ARE 0,5KG PLATES (AKA 1KG STEPS)
   * COLLARS DONT COUNT FOR THE WEIGHT BUT HAVE TO BE USED!

THE SCORE IS A 50% SCORE

4B

SCORE FOR WOD 4B IS THE MAXIMUM WEIGHT IN KILOGRAM FOR A 1RM SHOULDER TO OVERHEAD FROM 

- WOMEN (MIXED TEAM)

   * FROM RIG OR BLOCKS

   * SMALLEST ALLOWED WEIGHT ARE 0,5KG PLATES (AKA 1KG STEPS)
   * COLLARS DONT COUNT FOR THE WEIGHT BUT HAVE TO BE USED!

THE SCORE IS A 50% SCORE

4C

SCORE FOR WOD 4C IS THE COMBINED WEIGHT FROM ATHLETE A AND B OR MEN AND WOMEN

   * SMALLEST ALLOWED WEIGHT ARE 0,5KG PLATES (AKA 1KG STEPS)
   * COLLARS DONT COUNT FOR THE WEIGHT BUT HAVE TO BE USED!

THE SCORE IS A 50% SCORE

8 ROUNDS FOR TIME WITH A 14MIN TIME CAP
   * YOU SWITCH EVERY ROUND SO EVERY ATHLETE DOES 4 ROUNDS

- 6X SNATCH 40/25kg
- 12X PULL UP
- 24X DOUBLE UNDERS

* At mixed teams the FEMALE athlete starts first.

Snatch:           

The barbell begins on the ground and must be lifted overhead in one motion. Power, squat and split snatches are allowed, but in each instance the athletes feet must be brought back in line. Clean and jerk is NOT permitted.

The rep is credited when the barbell is at full lockout overhead, with the hips, knees and arms fully extended and the bar directly over or slightly beind the middle of the body with the feet in line.

Men use 40kg and Girls use 25kg, lockers must be used.

Pull Up:

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 athletes chin breaks the horizontal plane of the bar. Wrapping tape around the bar wearing hand protection is permitted, but taping the bar and wearing hand protection is not.

Double Unders:

The rope passes under the feet twice for each jump.

The rope must spin forward for the rep to count.

Only successful jumps are counted, not attempts.

Athletes has to body touch before the next athlete starts his/her round.

WOD 2

7 minutes amrap

                                   - 30x BOX JUMP OVER

                                   - 15x Syncro T2B

                                   - 15x PARTNER Deadlift 140/100kg

Box Jump Over:

The athlete starts with both feet on the ground, facing the box or lateral to the box. A two foot take off is required and only the feet may touch the box. After landing on the box the athletes are allowed to step down or jump down. Alternatively the athlete may jump completely over the box. A two foot landing is always required.

The rep is credited when both feet have touched the ground on the opposite side of the box.     

Every team is allowed to use 1 BOX (Mixed teams are required to turn the Box at every switch). Height for men team is 60cm, mixed teams need 60cm for the male athlete and 50cm for the female athlete. The female athlete is NOT allowed to perform the BJO at men height.

Minimum required BJO are 10 repetitions per athlete.

T2B:

Athletes begin by hanging from the pull-up bar with arms extended. The heels must be brought back behind the bar. Overhand, underhand or mixed rips are all permitted.

The rep is credited when both feet (all 4 feet) contact the bar between the hands (of each athlete) at the same time. Any part of the feet may make contact with the bar.

The athletes are required to hang on 1 bar next to each other, facing the same direction.

Partner Deadlift:

The barbell starts on the ground. Collars must be placed outside the plates. The athletes hands must be outside the knees. All 4 hands must be on the barbell with both athletes facing the same direction.

The rep is credited when the athletes hips and knees reach full extension and the athletes head and shoulders are behind the bar.

Athletes may NOT wear gymnastics grips during the deadlifts.

At every switch during the BJO athletes has to body touch their partner. Athlete 2 is just allowed to start his/her BJO when athlete 1 finished his/her last repetition.

THE HEART

SCORE 1A

- 1000M ROW FOR TIME 

   * SET THE ROWER FOR 1000M AND ROW TILL YOU COMPLETED THE 1000M
   * THE TIME ON THE ROWER WHEN YOU FINISHED THE 1000M IS YOUR SCORE
   * TAKE THE TIME IN MINUTES & SECONDS

SCORE 1B

- 2000M BIKE ERG FOR TIME 

   * SET THE BIKE FOR 2000M AND ROW TILL YOU COMPLETED THE 2000M
   * THE TIME ON THE ROWER WHEN YOU FINISHED THE 2000M IS YOUR SCORE
   * TAKE THE TIME IN MINUTES & SECONDS

SCORE 1C

THE 2 TIMES COMBINED IS YOUR SCORE FOR 1C

SCORE 1A 1B AND 1C ARE 50% SCORES 

THE HEART

SCORE 1A

- 1000M ROW FOR TIME 

   * SET THE ROWER FOR 1000M AND ROW TILL YOU COMPLETED THE 1000M
   * THE TIME ON THE ROWER WHEN YOU FINISHED THE 1000M IS YOUR SCORE
   * TAKE THE TIME IN MINUTES & SECONDS

SCORE 1B

- 2000M BIKE ERG FOR TIME 

   * SET THE BIKE FOR 2000M AND ROW TILL YOU COMPLETED THE 2000M
   * THE TIME ON THE ROWER WHEN YOU FINISHED THE 2000M IS YOUR SCORE
   * TAKE THE TIME IN MINUTES & SECONDS

SCORE 1C

THE 2 TIMES COMBINED IS YOUR SCORE FOR 1C

SCORE 1A 1B AND 1C ARE 50% SCORES 

THE HEART

SCORE 1A

- 1000M ROW FOR TIME 

   * SET THE ROWER FOR 1000M AND ROW TILL YOU COMPLETED THE 1000M
   * THE TIME ON THE ROWER WHEN YOU FINISHED THE 1000M IS YOUR SCORE
   * TAKE THE TIME IN MINUTES & SECONDS

SCORE 1B

- 2000M BIKE ERG FOR TIME 

   * SET THE BIKE FOR 2000M AND ROW TILL YOU COMPLETED THE 2000M
   * THE TIME ON THE ROWER WHEN YOU FINISHED THE 2000M IS YOUR SCORE
   * TAKE THE TIME IN MINUTES & SECONDS

SCORE 1C

THE 2 TIMES COMBINED IS YOUR SCORE FOR 1C

SCORE 1A 1B AND 1C ARE 50% SCORES 

WOD 2

7 MINUTE AMRAP OF

- 30x Box Jump Over

- 20x T2B

- 10x Deadlift 80kg

Box Jump Over:

The athlete starts with both feet on the ground, facing the box or lateral to the box. A two foot take off is required and only the feet may touch the box. After landing on the box the athletes are allowed to step down or jump down. Alternatively the athlete may jump completely over the box. A two foot landing is always required.

The rep is credited when both feet have touched the ground on the opposite side of the box.     

T2B:

Athletes begin by hanging from the pull-up bar with arms extended. The heels must be brought back behind the bar. Overhand, underhand or mixed rips 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.

The athletes are required to hang on 1 bar next to each other, facing the same direction.

Partner Deadlift:

The barbell starts on the ground. Collars must be placed outside the plates. The athletes hands must be outside the knees.

The rep is credited when the athletes hips and knees reach full extension and the athletes head and shoulders are behind the bar.

Athletes may NOT wear gymnastics grips during the deadlifts.