2024 ALLSTARS SAME SEX PAIRS ONLINE QUALIFIER

Workout 3 - Part B 

Time Cap – 7 mins total

Part A - 1RM Complex – Squat Clean / Hang Squat Clean / Thruster
Into,
Part B - Max unbroken reps of touch and go Squat Clean Thrusters (1 attempt each)

FLOW
On the call of "go," the pair will have 4 minutes to establish a one-rep max (1RM) of the complex, which includes 1 squat clean, 1 hang squat clean, and 1 thruster. The lift must be completed without the barbell returning to the floor. The pair may increase or decrease the weight and change lifters as many times as they wish during the 4-minute lifting window. At the 4-minute mark, athletes will have 30 seconds to load the weight before proceeding to Part B.

In Part B, the pair will have 3 minutes to each complete one attempt at as many unbroken squat clean thrusters as possible. These repetitions must be completed touch and go, meaning the barbell cannot rest on the ground during the movement. Once the athletes swap, they cannot return to re-lift. No-reps can be redone as long as the barbell does not rest on the ground. Successful reps must be completed before the end of the lifting period.

STANDARDS

COMPLEX - Squat Clean / Hang Squat Clean / Thruster
The movement starts with the barbell on the ground. During the lift, the athlete must descend into a full squat position, with the hips going below the knees. The repetition is considered successful when the athlete achieves full extension of the hips and knees, with the barbell resting on the shoulders and the elbows positioned in front of the bar. The athlete must return the bar to the hang position, the repetition is considered successful when the athlete achieves full extension of the hips and knees, with the barbell resting on the shoulders and the elbows positioned in front of the bar. The barbell must remain in the front rack position during the squat, with the hip crease must clearly pass below the top of the knees in the bottom position. The rep is credited when the barbell is locked out overhead, with the hips, knees, and arms fully extended, with barbell directly over or slightly behind the middle of the body. Re-dipping during the press (i.e., performing a jerk) will result in a “no rep.”

Squat Clean Thruster
The movement commences with the barbell on the ground. As the lift progresses, the athlete descends into a full squat position, ensuring the hips drop below the knees. The barbell then transitions from the bottom of a front squat to reaching full lockout overhead. A repetition is deemed successful when the barbell is fully locked out overhead, with the hips, knees, and arms fully extended. The barbell should align directly over or slightly behind the middle of the body. It's crucial to avoid re-dipping during the press, such as performing a jerk, as it will result in a "no rep." These are touch-and-go reps, meaning athletes may not rest or regrip the barbell from the floor. Once an athlete removes their hands from the barbell in the starting position on the ground, the attempt is complete.

Score is due by Tuesday, August 27th, 2024, at 11.59 p.m. PT

Workout 4 

For time (12min Cap)
15 Reverse DB OH Lunge (22.5 / 15kg)
10 DB Clean and Jerks
20 Wall-Balls
Then,
20 Wall-Balls
10 DB Snatches
15 Reverse DB OH Lunge (22.5 / 15kg)

FLOW
On the call of "go," A1 will commence with 15 reverse overhead double DB lunges, followed by 10 double DB clean and jerks, and concluding with 20 wall balls. Upon completion, A1 will move back to the start line, where A2 will then begin the workout, following the same sequence of movements. Once A2 returns to the start line, A1 will reverse the workout, starting with 20 wall balls, then 10 double DB snatches, and finally the 15 reverse overhead double DB lunges. A2 will complete the workout in the same fashion. Time is taken once A2 returns to the start position on the completion of the lunges.

STANDARDS

DB OH Lunge
Each lunge begins with a dumbbell overhead, the feet together, and the athlete standing tall with hips and knees extended. The athlete will lunge in place (in reverse) 
At the bottom of the overhead lunge, the trailing knee must contact the ground, and the dumbbell must be above the height of the athlete’s head. If during the lunge, either head of the dumbbell comes into contact with or falls below the level of the athlete’s head this will be considered a No rep and the preceeding rep will not count,  The rep is credited when the athlete has the dumbbells in the overhead position, and is standing tall with hips and knees fully extended.

DB Clean and Jerks
The dumbbell starts on the floor, either at the athlete's side or between their legs. From there, the athlete may execute a muscle clean, power clean, squat clean, or split clean, ensuring the dumbbell contacts the shoulder before being lifted overhead. Once at the shoulder, the athlete may press the dumbbell overhead using a shoulder press, push press, push jerk, or split jerk—all are permitted. At the top, the arm, hips, and knees must be fully locked out, with the dumbbell clearly over the middle of the athlete's body when viewed from the side. Once lockout is achieved, the repetition counts. Both heads of the dumbbell must touch the ground at the movement's lowest point. If a split jerk is performed, both feet must return and align under the athlete's body while the dumbbell is locked out overhead.

DB Snatch
The dumbbell snatch begins with the dumbbell on the ground and ends with it directly overhead. Both heads of the dumbbell must touch the ground at the movement's lowest point. The dumbbell must be lifted overhead in one fluid motion; touch-and-go is permitted, but bouncing the dumbbell is not allowed. The non-lifting hand and arm must not touch the body during the movement. At the top, the arms, hips, and knees must be fully extended, with the dumbbell clearly over the athlete's body's middle when viewed from the side. Once lockout is achieved, the repetition counts. Athletes may opt for a muscle snatch, power snatch, squat snatch, or split-style snatch, but both feet must return and align under the athlete's body while the dumbbell is locked out overhead for the rep to count.

Wall Balls
In the wall-ball shot, the wall ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target.
The rep is credited when the centre of the ball hits the target at or above the specified target height. If the ball hits low or does not hit the wall/target, it is a “no rep.” If the ball drops to the ground from the top, it cannot be caught off the bounce to begin the next rep. The ball must settle on the ground before being picked up for the next rep.

Notes

The DB must be placed at least 3m away from the Wall Ball Target

Record the time after A2 has completed the first set of Wall Ball’s. In the event of a tie, the Pair who completes their first set of Wall Ball’s faster will win the tie.

If the event is completed before the time cap, there is no tiebreak.

Score is due by Tuesday, August 27th, 2024, at 11.59 p.m. PT

Workout 1

For time (15 min Cap)

4 rounds
50/50 Dus (with OH DB Hold)
15/15 T2B (with rig hang)

FLOW
At the call of "go," each athlete will complete 50 double-unders (DUs), while the non-working partner performs a double dumbbell overhead hold (DBOH). Once both athletes have finished their 50 DUs, they will proceed to the rig where each athlete will perform 15 toes-to-bar (T2B), with the non-working athlete hanging from the rig. Upon completion of the 15 T2B by the second athlete, one round is finished. The pair will then repeat this process for three more rounds, totaling four rounds.

STANDARDS

Double Under
A Double-Under is executed when 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.

Toes to Bar
In the toes-to-bar exercise, the athlete transitions from a full hang position to touching their toes to the pull-up bar. At the beginning of each repetition, the arms must be fully extended, and the heels must be brought behind the bar. Athletes are allowed to wear hand protection, such as tape, gymnastics-style grips, or gloves, but they cannot tape the actual pull-up bar. Overhand, underhand, or mixed grip are all permitted. A repetition is counted when both feet simultaneously make contact with the bar between the hands. Any part of the feet may touch the bar to complete the repetition.

Overhead DB Hold
The dumbbell/s must be fully extended overhead, with the hips and knees kept straight. The weight must be locked out overhead, with the hands fully extended and the dumbbell directly positioned over the middle of the body. Additionally, the feet must be aligned in line with the body.

Knee Raises (Beginner)
In the hanging knee raise, 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 knees above the height of the hips. Tapping the bar is not permitted.

Notes
- The DU must be placed at least 2m away from the RIG
- Record the time after A2 has completed the second set of T2B. In the event of a tie, the Pair who completes their second set of T2B’s faster will win the tie.
- If the event is completed before the time cap, there is no tiebreak
- Score is due by Tuesday, August 20th, 2024, at 11.59 p.m. PT

Workout 2 

For time (12min Cap)
10-8-6-4-2-4-6-8-10 synchro Bar Facing Burpee over Bar
5 -4-3-2-1-2-3-4-5 Synchro BMU

FLOW
On the call of "go," the pair will proceed to the bar and perform 10 synchronised bar-facing burpees. Upon completion, the pair will transition to the rig to execute 5 synchronised bar muscle-ups. Following this, they will return to the barbell to carry out 8 synchronised bar-facing burpees, then 4 synchronised bar muscle-ups. The pair will continue this pattern, reducing and then increasing the bar-facing burpee repetitions by 2 and the bar muscle-up repetitions by 1 each round until all assigned repetitions are completed or the time cap is reached.

STANDARDS

Bar Muscle-Up
The athlete must begin with or pass through a hang below the bar, with the arms fully extended and the feet off the ground. Kipping the muscle-up is acceptable, but pullover rolls to support and glide kips are not permitted. No portion of the foot may rise above the height of the bar during the kip.
The rep is credited when both athletes have their arms fully locked out while the athlete is in the support position above the bar with the shoulders over or in front of the bar, at the same time; this is the synchronisation point. Athletes must pass through some portion of a dip-to-lockout over the bar. Only the hands and no other part of the arm may touch the pull-up bar to assist the athlete in completing the rep. Once on top, the hands must stay in contact with the bar, and athletes must maintain support with their arms. Removing the hands and resting while on top of the bar is not allowed. Athletes may wear tape or hand protection (gymnastics-style grips, gloves, etc.), but they may not tape the bar.

Sync Bar-facing Burpee
The burpee must be performed perpendicular to and facing the barbell. The athlete jumps or steps back to lie on the ground. The athlete’s head must be behind the barbell. The chest and thighs of both athletes must touch the ground at the same time; this is the synchronisation point. From this position, the athlete can jump to their feet. The athlete must jump over the barbell using a two-foot take-off. Single-legged jumping or stepping over is not permitted. The athlete does not need to land with both feet at the same time. The rep is credited when both feet of both athletes have touched the ground on the opposite side of the barbell.

Sync Chest to Bar Pull-Ups (Intermediate / 35-44 / Teen)
Dead hangs, kipping, or butterfly pull-ups are allowed as long as all the requirements are met. The arms must be fully extended at the bottom, with the athlete’s feet off the ground. The rep is credited when both athletes’ chests clearly come into contact with the bar below the collarbone at the same time; this is the synchronisation point. Athletes may wear hand protection (tape, gymnastics- style grips, gloves, etc.), but they may not tape the bar.

Sync Pull-Ups (Beginner / Teen / Master 45)
Dead hang, kipping, or butterfly pull-ups are permitted as long as all the requirements are met. The arms must be fully extended at the bottom, with the athlete’s feet off the ground. The rep is credited when both athletes’ chins break the horizontal plane of the bar at the same time; this is the synchronisation point. Athletes may wear hand protection (tape, gymnastics-style grips, gloves, etc.), but they may not tape the bar.

Notes
·        The Barbell must be placed at least 3m away from the RIG
·        If the event is completed before the time cap, there is no tiebreak
·        Score is due by Tuesday, August 20th, 2024, at 11.59 p.m. PT

Workout 3 - Part A

Time Cap – 7 mins total

Part A - 1RM Complex – Squat Clean / Hang Squat Clean / Thruster

Into,

Part B - Max unbroken reps of touch and go Squat Clean Thrusters (1 attempt each)

FLOW
On the call of "go," the pair will have 4 minutes to establish a one-rep max (1RM) of the complex, which includes 1 squat clean, 1 hang squat clean, and 1 thruster. The lift must be completed without the barbell returning to the floor. The pair may increase or decrease the weight and change lifters as many times as they wish during the 4-minute lifting window. At the 4-minute mark, athletes will have 30 seconds to load the weight before proceeding to Part B.

In Part B, the pair will have 3 minutes to each complete one attempt at as many unbroken squat clean thrusters as possible. These repetitions must be completed touch and go, meaning the barbell cannot rest on the ground during the movement. Once the athletes swap, they cannot return to re-lift. No-reps can be redone as long as the barbell does not rest on the ground. Successful reps must be completed before the end of the lifting period.

COMPLEX - Squat Clean / Hang Squat Clean / Thruster
The movement starts with the barbell on the ground. During the lift, the athlete must descend into a full squat position, with the hips going below the knees. The repetition is considered successful when the athlete achieves full extension of the hips and knees, with the barbell resting on the shoulders and the elbows positioned in front of the bar. The athlete must return the bar to the hang position, the repetition is considered successful when the athlete achieves full extension of the hips and knees, with the barbell resting on the shoulders and the elbows positioned in front of the bar. The barbell must remain in the front rack position during the squat, with the hip crease must clearly pass below the top of the knees in the bottom position. The rep is credited when the barbell is locked out overhead, with the hips, knees, and arms fully extended, with barbell directly over or slightly behind the middle of the body. Re-dipping during the press (i.e., performing a jerk) will result in a “no rep.”

Squat Clean Thruster
The movement commences with the barbell on the ground. As the lift progresses, the athlete descends into a full squat position, ensuring the hips drop below the knees. The barbell then transitions from the bottom of a front squat to reaching full lockout overhead. A repetition is deemed successful when the barbell is fully locked out overhead, with the hips, knees, and arms fully extended. The barbell should align directly over or slightly behind the middle of the body. It's crucial to avoid re-dipping during the press, such as performing a jerk, as it will result in a "no rep." These are touch-and-go reps, meaning athletes may not rest or regrip the barbell from the floor. Once an athlete removes their hands from the barbell in the starting position on the ground, the attempt is complete.

Notes

Score is due by Tuesday, August 27th, 2024, at 11.59 p.m. PT