Never Back Down series by PSC- Individual 2022

Event 1a: GymNasty

AMRAP 6: 4 parallette HSPU + 8 C2B + 12 alt. pistol squats.

FLOW:

Athlete starts behind line B. Travel to the wall to complete 4 parallette HSPU, then move to the pull up bar to complete 8 C2B pull ups. Then move back behind line B to complete 12 alternating pistol squats. Complete as many rounds as possible in 7 minutes.

STANDARDS:

HSPU: parallettes will be set up in your lane with the mens's height being 2x45#plates + 1x 25# plate + 2" mat. For the women, 3x45# plate + mat. The rep starts with the athlete upside down, heels on the wall, hands on the parallel bars and  the body in a straight line with the elbows locked out. The athletes then lowers the head to touch the mat and can kip or strict press back to the lockout. The athlete's feet must stay within the frame of the hands during the entire rep. 

C2B: strict, kip or butterfly is allowed. Each rep must demonstrate a full lockout at the bottom and the chest clearly touching the bar at the top (under the collarbone).

Pistol Squat: Must start in a full standing position with hips and knees fully extended. While balancing on 1 foot, perform a full squat with the hip crease lowering clearly past the knee and standing back up fully before letting the other foot touch the ground. Then switch legs to perform the pistol squat on the opposite leg. If a failed rep occurs, you must complete the rep on the same leg before moving on to the other foot.

SCORING:

Score will be total reps. Each round is 24 reps.

Event 1: “Gymnasty”

AMRAP 6: 4 Pullups + 8 Hand Release push ups + 12 Goblet squats @53/35

FLOW:

Athlete starts behind line B. Travel to the other side of Line A to complete 4 pull ups. Then back behind line B to complete 8 hand release push ups, then move behind line C to complete 12 Goblet Squats. Complete as many rounds as possible in 7 minutes.

STANDARDS:

Pull up: strict, kip or butterfly is allowed. Each rep must demonstrate a full lockout at the bottom and the chin clearly passing the height of the bar at the top.

H.R. Push ups: The rep starts at the top of the plank position with body straight and arms locked out. The athlete then lowers the body to the ground to have the chest completely rest on the ground, release the hands off the floor, then press back to full plank position without any excessive worming.

Goblet Squat: The KB can be picked up anyway then held in the front rack/ goblet position with the bell facing anyway. The rep will start with the bell in goblet position and athlete standing tall (cannot squat clean or pick up from bottom of the squat and stand, to count as the first squat rep). The athlete must clearly pass below parallel of the hips to knees, then return to full standing/ lockout position.

SCORING:

Score will be total reps. Each round is 24 reps.

Event 1b) Hang in there

At the 6 min mark of Event 1a) Complete as many T2B in 1 minute as possible (until the 7 min mark).

Flow: Right away after Even 1a, athletes will go to the pull up bar and complete as many T2B as possible facing away from the wall.

Standards: Each rep starts with the arms fully extended and heels behind the vertical plan of the bar. The rep ends when both feet contact the at the same time (any part of the foot).

Score: total T2B completed.

Event 1b) “Hang In There”

At the 6 min mark of Event 1a) Complete as many Hanging Knee Raises in 1 minute as possible (until the 7 min mark).

Flow: Right away after Even 1a, athletes will go to the pull up bar and complete as many hanging knee raises as possible facing away from the wall.

Standards: Each rep starts with the arms fully extended and heels behind the vertical plan of the bar. The rep ends when the knees pass the hip crease.

Score: total hanging knee raises completed.

Event 3b: Max Out

From 6-11 mins from 3a: Establish 1RM Clean

FLOW: At the 6 minute mark from the cap of Event 3a, athletes will use the same barbell that is loaded from previous event to complete a 1RM Clean until the 11 minute mark (5 minutes to establish max weight).

STANDARDS: Any style of clean can be used. Unlimited amount of attempts can be used. The rep can be finished past the cap if the bar is off the ground before the cap. No other part of the athletes body can touch the floor other than their feet. Must demonstrate a fully extended position, standing tall with the elbows in front of the bar (front rack).

SCORING: The heaviest weight of successful lift.

Event 3b: Max Out

From 6-11 mins from 3a: Establish 1RM Clean

FLOW: At the 6 minute mark from the cap of Event 3a, athletes will use the same barbell that is loaded from previous event to complete a 1RM Clean until the 11 minute mark (5 minutes to establish max weight).

STANDARDS: Any style of clean can be used. Unlimited amount of attempts can be used. The rep can be finished past the cap if the bar is off the ground before the cap. No other part of the athletes body can touch the floor other than their feet. Must demonstrate a fully extended position, standing tall with the elbows in front of the bar (front rack).

Event 2b: Pick it up, Put it Down

At the 7 minute mark of 2a: AMRAP 2 of D-Ball OTS @150/100

FLOW: At the 7 min mark of Event 2a, from 7-9, the athlete will complete as many D-ball over the shoulder as possible in the 2 mins.

STANDARDS: Pick up the ball anyway, then the ball most pass over the shoulder, not the side of the arm, with the hips and legs fully extended. The athlete may not re-dip or have bent legs while going under the ball that was tossed over the shoulder. Athlete can choose any shoulder on all reps. The rep is completed when the ball Is clearly passed over the shoulder.

SCORING: The amount of D-ball over the shoulder reps completed in the 2 minutes.

Event 2b: “Pick It Up, Put It Down”

At the 6 minute mark of 2a: AMRAP 2 of D-Ball OTS @100/70

FLOW: At the 6 min mark of Event 2a, from 6-8, the athlete will complete as many D-ball over the shoulder as possible in the 2 mins.

STANDARDS: Pick up the ball anyway, then the ball most pass over the shoulder, not the side of the arm, with the hips and legs fully extended. The athlete may not re-dip or have bent legs while going under the ball that was tossed over the shoulder. Athlete can choose any shoulder on all reps. The rep is completed when the ball Is clearly passed over the shoulder.

SCORING: The amount of D-ball over the shoulder reps completed in the 2 minutes.

Event 3a: Power House

For Time

30 DB box step overs to 24/20" (1 DB)

20 alt. DB Snatch @70/50

10 Power Clean @185/130

Cap: 6 mins

FLOW: Athletes starts behind Line A. At Go, advance to pick up the DB that is placed behind the box. Holding the DB, step on + over the box to the other side toward Line A. Complete 30 step overs holding the DB, finishing on the side that is closest to Line B. Carry the DB past Line B and complete 20 alt. DB Snatch. Leave DB there and proceed past line C to complete 10 Power cleans with the barbell in that section. Finish by stepping over the barbell and cross Line D

STANDARDS:

DB Box Step over: Athlete may hold the DB anyway. Hands do not need to be on the DB. Hands may not touch the body or the box during step overs. Both feet must touch the top of the box during the step over process. Athlete does not have to fully extend at the top of the box. Both feet must touch the floor on the other side of the box before stepping back over.

DB Snatch – Both heads of the DB touch the floor at the start of each rep. The rep is completed when the DB is locked out overhead with the body fully extended. The DB must be completely over the shoulder in finishing position (not to the side or to the front of the body). On the last rep, the athlete must lower the DB to the floor in full control before advancing (There will be a no rep given if the DB is dropped from anywhere above the knee – for the safety of the judges and athletes in the next lanes).

Power Clean- With the bar starting on the floor, the athlete will clean the bar to the front rack position while receiving the bar with the hips above the knee (squat clean will not be allowed) and then finishing in a fully extended position with the elbows clearly in front of the bar.

SCORING: Time to complete 30-20-10. Or total reps if not completed.

Event 3a: “Power House”

For Time

30 DB box step overs to 24/20" (1 DB)

20 alt. DB Snatch @50/35

10 Power Clean @135/95

Cap: 6 mins

FLOW: Athletes starts behind Line A. At Go, advance to pick up the DB that is placed behind the box. Holding the DB, step on + over the box to the other side toward Line A. Complete 30 step overs holding the DB, finishing on the side that is closest to Line B. Carry the DB past Line B and complete 20 alt. DB Snatch. Leave DB there and proceed past line C to complete 10 Power cleans with the barbell in that section. Finish by stepping over the barbell and cross Line D

STANDARDS:

DB Box Step over: Athlete may hold the DB anyway. Hands do not need to be on the DB. Hands may not touch the body or the box during step overs. Both feet must touch the top of the box during the step over process. Athlete does not have to fully extend at the top of the box. Both feet must touch the floor on the other side of the box before stepping back over.

DB Snatch – Both heads of the DB touch the floor at the start of each rep. The rep is completed when the DB is locked out overhead with the body fully extended. The DB must be completely over the shoulder in finishing position (not to the side or to the front of the body). On the last rep, the athlete must lower the DB to the floor in full control before advancing (There will be a no rep given if the DB is dropped from anywhere above the knee – for the safety of the judges and athletes in the next lanes).

Power Clean- With the bar starting on the floor, the athlete will clean the bar to the front rack position while receiving the bar with the hips above the knee (squat clean will not be allowed) and then finishing in a fully extended position with the elbows clearly in front of the bar.

SCORING: Time to complete 30-20-10. Or total reps if not completed.

Event 2a: What a Drag

3RFT: 5 Power Snatch + 30 Drag Rope DU"s + 10 OHS @135/95. Cap: 7 mins. 

FLOW: Athlete starts behind line A. On go, the athlete proceeds to the barbell on the other side of Line B. Complete 5 power snatches, then leave bar in the same spot. Go back to drag rope that is between Line A and B to complete 30 DU’s. Then go back to the barbell to complete 10 OHS. After the OHS, advance the bar past Line C to complete 5 Power snatches. Complete this order while advancing the bar after the OHS in the second round. After the OHS of the final round, lower the bar to the ground, step over the bar and Final Line E.

STANDARDS:

Power Snatch: In one motion, the bar will go from the ground to the overhead position with full body extended, elbows locked out and bar over the head.

Drag Rope DUs: same standard as regular Du’s. Rope starts behind the heels and passes under the feet twice in one jump. You will have the option of Small, Medium or Large Rope.

OHS: You may squat snatch the first rep as 1 OHS. Each rep counts when the hips go below parallel to the knees then stand to full extension of the entire body with bar locked out overhead. The bar must be lowered back to the ground in front of the athlete if taking a break or on the last rep, otherwise it will be a no rep and will have to redo the last rep again. 

SCORING: Time to complete 3 full rounds. Or total reps if not completed. 

Event 2a: “What A Drag”

3RFT: 5 Power Snatch + Drag Rope Single Unders + 10 OHS @95/65. Cap: 6 mins. 

FLOW: Athlete starts behind line A. On go, the athlete proceeds to the barbell on the other side of Line B. Complete 5 power snatches, then leave bar in the same spot. Go back to drag rope that is between Line A and B to complete 30 Single Skips. Then go back to the barbell to complete 10 OHS. After the OHS, advance the bar past Line C to complete 5 Power snatches. Complete this order while advancing the bar after the OHS in the second round. After the OHS of the final round, lower the bar to the ground, step over the bar and Final Line E.

STANDARDS:

Power Snatch: In one motion, the bar will go from the ground to the overhead position with full body extended, elbows locked out and bar over the head.

Drag Rope Single Skips: Rope starts behind the heels and passes under both feet at the same time once. You will have the option of Small, Medium or Large Rope.

OHS: You may squat snatch the first rep as 1 OHS. Each rep counts when the hips go below parallel to the knees then stand to full extension of the entire body with bar locked out overhead. The bar must be lowered back to the ground in front of the athlete if taking a break or on the last rep, otherwise it will be a no rep and will have to redo the last rep again. 

SCORING: Time to complete 3 full rounds. Or total reps if not completed.