Frantic Day Out 2024 - Powered By Kinta

Event #2 = Workout
Brought to you by: In A Nutshell

Event #3 = 1RM Snatch
Brought to you by: SAOR

Rx/Masters RX 35-49
For time:
15 Wall Balls at 30/20lb
15 Hang Snatch at 60/40kg
15 Wall Balls
12 Hang Snatch at 70/45kg
15 Wall Balls
9 Hang Snatch at 80/55kg
15 Wall Balls
6 Hang Snatch at 90/60kg
9:00 Cap
Into
4:00 to complete (Until the 13:00): 1RM Full Snatch (from floor)
*if an athlete finishes before the time cap they may begin their full snatch attempts

Rx Masters 50+
For time
10 Wall Balls at 30/20lb
15 Hang to Overhead at 50/35kg
10 Wall Balls
12 Hang to Overhead at 60/40kg
10 Wall Balls
9 Hang to Overhead at 70/45kg
10 Wall Balls
6 Hang to overhead at 80/50kg
9:00 Cap
Into
4:00 to complete (Until the 13:00): 1RM Snatch (any style)

Intermediate/Intermediate 35-49 & 50+
For time
20 Wall Balls at 20lb/14lb
15 Hang to overhead at 50/35kg
20 Wall Balls
12 Hang to Overhead at 50/35kg
20 Wall Balls
9 Hang to Overhead at 50/35kg
20 Wall Balls
6 Hang to Overhead at 50/35kg
9:00 Cap
Into
4:00 to complete (Until the 13:00): 1RM Snatch (any style)

Beginners/Beginners 35-49, 50+
For time
15 Wall Balls at 14/10lb
15 Hang to Overhead at 40/25kg
15 Wall Balls
12 Hang to Overhead at 40/25kg
15 Wall Balls
9 Hang to Overhead at 40/25kg
15 Wall Balls
6 Hang to Overhead at 40/25kg
9:00 Cap 
Into
4:00 to complete (Until the 13:00): 1RM Snatch (any style)

MOVEMENT STANDARDS
Hang Snatch:

• Bar starts on the floor, stand up to full lockout before descending down into the hang. 
• Bar can be lowered past the knees provided it doesn’t touch the floor. 
  Full lockout of elbows and bar loaded over midline. 
  Hips and knees locked out. 

Hang to overhead: 

• Hang Snatch or Hang Clean and Jerk permitted (or hybrid of both)
• Same movement standards as above.

Wall Balls: 

• Full depth reached in the squat, hip crease below the knee. 
• Ball must make contact with any part of the circle target. 
• Athletes may squat clean or start in the squat on the first rep. 

Snatch (1RM): 

• All snatches are taken from the floor.
• RX: Full squat snatch (one fluid movement, no pausing or lowering into overhead squat).
• Intermediate/Beginners/Masters RX 50+: Power or Full Snatch permitted.

FLOW
Event #2

• Athletes start: Standing with one hand on the lane marker.
• On the call of 3-2-1 GO the athlete will begin the workout.
• Athletes have to change their own weights & must keep themselves and ALL plates within their lane.
• Athletes finish: Time will be taken once the athlete touches the lane marker.

Event #3

• Athletes start: Athletes can Immediately start after completing Event #2.
• If an athlete finishes the Event 2 before the cap, they can use that extra time to complete their 1RM snatch.
• If an athlete Caps out in Event 2, their Event 3 time starts at the 9 min mark.
• Athletes finish: Athletes time to complete their 1RM snatch stops at the 13:00 mark.

SCORING:
Event #2

• Your score will be time taken at completion of workout when your hand touches the lane marker or if time cap is reached your score will be the reps completed. 

Event #3

• Your score will be your heaviest successful snatch in kgs.

Refer to Event 2

Brought to you by: Frog Grips

RX / Masters RX 35-49
For time 
Buy In: 15/10 Bar Muscle ups 
Into
20 Dumbbell Bench Press at 30/17.5kg
30 T2B
15 Dumbbell Bench Press at 30/17.5kg
20 T2B
10 Dumbbell Bench Press at 30/17.5kg
10 T2B
Into
Buy Out: 10/5 Bar Muscle ups
10:00 Cap

Masters RX 50+
For time
Buy In: 10/5 Bar Muscle ups 
Into
20 Dumbbell Bench Press at 25/15kg
30 T2B
15 Dumbbell Bench Press at 25/15kg
20 T2B
10 Dumbbell Bench Press at 25/15kg
10 T2B
Into
Buy Out: 5 Bar Muscle ups
10:00 Cap

Intermediate/Masters Intermediate 35-49/Masters Intermediate 50+
For time
Buy In: 20/15 C2B Pull Ups
Into
20 Dumbbell Bench Press at 22.5/15kg
20 T2B
20 Dumbbell Bench Press at 22.5/15kg
15 T2B
20 Dumbbell Bench Press at 22.5/15kg
10 T2B
Into
Buy Out: 20/15 C2B Pull Ups
10:00 Cap

Beginners/Masters Beginners 35-49 & 50+
For time
Buy In: 30 Ring Rows
Into
20 Dumbbell Bench Press at 15/10kg
30 Hanging Knee Raises
20 Dumbbell Bench Press at 15/10kg
20 Hanging Knee Raises
20 Dumbbell Bench Press at 15/10kg
10 Hang Knee Raises
Into
Buy Out: 30 Ring Rows
10:00 Cap

 
MOVEMENT STANDARDS
Double Dumbbell Bench Press

• Athletes must touch the chest with one end of the dumbbell on both sides.
• Full Lockout must be reached by elbows.
• Athletes may start from a lowered position on the bench, provided the dumbbells are touching some part of their chest before pressing.
• Dumbbells do not need to touch at the top.
• Dumbbells may be dropped from the chest height provided they are dropped directly by sides. Dumbbells falling outside athletes' working area will result in a no rep from the last set.
• No spotting is allowed unless safety is concerned and the athlete must lower/drop dumbbells and start again.
• Booty does not have to remain on the bench however if your booty does raise up during the repetition it must come back in contact before you can lower into the next rep.
• Some part of the feet must be on the floor, not on the bench itself, however you can place your feet on the legs of the bench.
  Need to Record

Bar Muscle ups

• Arms fully extended at the bottom of each rep.
• Full lockout must be reached over the top of the bar showing control before dropping into the next rep.

C2B Pull Ups

• Arms fully extended at the bottom of each rep.
• Chest makes contact with the bar. Anything from the clavicle and below.

T2B

• Arms extended at the bottom of each rep.
• Both toes make contact with the bar at the same time and inside the hands.
• Heels break the line of the pull up bar at the bottom.

Hanging Knee Raises

• Straight arms to begin the rep.
• Knees break the line of the hips (above the hips).
• Legs fully extended at the bottom.

Ring Rows

• Heels on the line under the rig.
• Arms fully extended to start, rings or hands make contact with the chest.
   

FLOW

Athletes start: With a hand on the bench. 
On the call of 3-2-1 GO the athlete will begin the workout.
Athletes finish: Time will be taken once the athlete touches their bench.

SCORING
Your score will be time taken at completion of workout when your hand touches the bench or if time cap is reached your score will be the reps completed. 

Brought to you by: Life's Peachy

RX/RX Masters 35-49
For time:
40/35 C2B Pull Ups
20 Deficit HSPU (1x20/10kg plates)
20 Front Rack Lunges at 90/60kg
10 Power Cleans at 90/60kg
5:00 Cap
*Masters 35-49 at 80/50kg

RX 50+
For time:
30/20 C2B Pull Ups
20/15 HSPU *Floor
20 Front Rack Lunges at 70/45kg
10 Power Cleans at 70/45kg
5:00 Cap

Intermediate/Intermediate Masters 35-49
For time:
10/5 Bar Muscle ups
20 HSPU (Ab Matt)
20 Front Rack Lunges at 70/45kg
10 Power Cleans at 70/45kg
5 Bar Muscle ups
5:00 Cap

Intermediate 50+
For time:
8/4 Bar Muscle ups
20 HSPU (ab matt)
20 Front Rack Lunges at 60/40kg
10 Power Cleans at 60/40kg
4/2 Bar Muscle ups
5:00 Cap

Beginners All Categories
For time:
25/20 Pull Ups
5 Wall Walks
20 Front Rack Lunges at 45/25kg
10 Power Cleans at 45/25kg
5:00 Cap

MOVEMENT STANDARDS
Bare Muscle Ups

• Arms start locked out at bottom of the movement, locked out elbows and on top of the bar (no falling away as you lockout)

C2B Pull Ups 

• Arms start locked out at the bottom, chest must touch the bar below the clavicle.

Pull Ups 

• Arms start locked out at the bottom, chin must go higher than the bar.

Deficit HSPU/HSPU

• Kipping or strict is permitted. Head touches floor/mat. 
• At the top, elbows locked and head back in line with shoulders. 
• Must show control with feet on the wall with lockout. No drifting off the wall on lockout.
• Must start at the top of a handstand locked out before going down into first rep, do not start on your head. 

Wall Walks

• Start with the body flat, some part of the hand on the designated line, legs go up the wall before hands start moving, wall walk back until some part of both hands is touching the line.
• Walk hands back down until they both make contact with the line, then legs can come down.
• Same standard as the open.

Front Rack Lunges

• Forward or backwards lunges are permitted. 
• Knee touches floor and knee/hip comes to lockout before next step begins, must alternate legs.

Power Cleans

• Bar starts on the floor and is power cleaned up to make contact with the chest in the front rack position elbows in front of the bar. 
• Full lock out of the knees and hips, this is especially important if touch and going the reps.
• The rep is completed when Hips & knees are locked out with elbows forward of the bar.

FLOW

• Athletes start: With a hand on the lane marker.
• On the call of 3-2-1 GO the athlete will begin the workout.
• Athletes finish: Time will be taken once the athlete touches the lane marker.

SCORING

• Your time will be time taken at completion of workout when your hand touches the laner marker or if time cap is reached your score will be the reps completed. 

Event #4 = 700m Run
Brought to you by: Body Right

Event #5 = Workout
Brought to you by: Zephyr

Rx/Masters Rx 35-49 & 50+/Intermediates (All)
Event #4 = 700m Run
Event #5 = Workout

Rx/Masters Rx 35-49 & 50+/Intermediates (All)
For time:
Run 700m
Into Event #5
15 Burpees over Rower
Row 600m/500m
15 Burpees over Rower
Airbike 1600m/1400m
15 Burpees over Rower
13:00 Cap

Beginners (All): 
For time:
Run 700m
Into Event #5
10 Burpees over Rower*
Row 600m/500m
10 Burpees over Rower*
Airbike 1600m/1400m
10 Burpees over Rower*
13:00 Cap
*may step or jump from one side to the other.

MOVEMENT STANDARDS
The Run: 

• Runners will be staggered, starting at their lane marker. The 700m run is in a loop formation.
• Athletes will exit from the rear of the arena and then enter from the front. Keeping distances the same.

The Row/Bike:

• Rower/Airbike starts on 0m, athlete must remain on rower/airbike seat until the distance has ticked over.

Burpees over the Rower: 

• Burpee begins side on to the rower, but can jump either facing or side on. 
  A two foot or single foot jump is permitted. As long as the athlete is airborne over the rower. 
• Intermediate, Masters 50+ and Beginners may step over. 
• Chest must touch the floor on bottom of the burpee.

FLOW
Athletes start: Standing with one hand on the lane marker.

• Note: For Event #4 & #5 we will use a running clock. Time will be taken after the run & then again after the workout.
• On the call of 3-2-1 GO the athlete will begin the run.
• Time will be taken for Event #4 (the Run) when the athletes touches the lane marker.
• Once the run is completed, athletes will immediately start Event #5. Note, the clock will continue to run. It will NOT reset for Event #5.
• Athletes finish: Time will be taken for Event #5 once the athlete touches the lane marker.

SCORING:
Event #4

• Your score will be time taken at completion of the run when your hand touches the lane marker.

Event #5

• Your score will be time taken at completion of the workout when your hand touches the lane marker or if time cap is reached your score will be the reps completed. 

Refer to Event 4