Northern Championships 004 - Individuals and Mixed Pairs Online Qualifiers

On a 10 minute rolling clock

0-5 minutes:

1000/800m row

AMRAP: DB box step overs at 2x22.5/15kg 24/20”

5-10 minutes:

800/650m ski

AMRAP: Devil’s press at 2x22.5/15kg

Score = total DB box step overs + total devil’s press

RX, Intermediate, Masters 35-39 Male and Female, Masters 40+ Male and Female = as written

Scaled = 2x17.5/10kg DB

*DB’s must be held by the side of the body

**Both feet must make contact with the top of the box when stepping over

***Chest must make contact with the floor and full extension must be reached locked out overhead during the devil's press

****Row/Ski monitor MUST be in view of the camera

For time (12:00 cap)

15-12-9

Thrusters at 50/35kg

Pull-ups

12-9-6

Thrusters at 60/40kg

Chest-to-bar pull-ups

9-6-3

Thrusters at 70/45kg

Bar muscle-ups

Score = time completed OR 12:00 cap + 1s per incomplete rep

RX and Masters 35-39 Male = as written

Intermediate, Masters 35-39 Female, Masters 40+ Male and Female = Thrusters 40/50/60 Male, 30/35/40 Female. Bar facing burpees, Pull-ups, Chest-to-bar pull ups

Scaled = Thrusters 30/40/50 Male, 25/30/35 Female. Bar facing burpees, Jumping Pull-ups, Pull-ups

*There must be a minimum of a 6 inch gap between the top of the head and pull-up bar when setting up for jumping pull-ups

**Squat depth must be below parallel, full extension and overhead lockout must be reached during the thrusters

***You must be face on during the bar facing burpees. 2 footed take-off and landing when jumping over the bar

****All gymnastic movements must start with your arms at full extension at the beginning of each rep. Pull-ups = chin above the horizontal plane of the bar. C2B = chest must make visible contact with the horizontal plane of the bar. BMU = must show lock out and control above the horizontal plane of the bar

8 rounds (4 each, alternating rounds)

AMRAP 2: 

25/20 calorie row

In the remaining time

AMRAP: Power cleans at 80/55kg 

Score = total power clean reps 

RX and Combined Age RX = as written

Intermediate and Combined Age Int = 70/47.5kg

Scaled and Combined Age Scaled = 60/42.5kg

*Row screen must be in view at all times

**Monitor MUST read zero at the start of each 2 minute AMRAP

***Elbows must be in front of the bar from a side profile view and full extension must be reached during the power cleans. Squat cleans are not permitted

On a rolling clock (up to 16:00 max)

Part A

2 rounds for time (capped at 10:00)

10 burpees to reach

35 double-unders

10 strict handstand push-up

35 double-unders

10 toes-to-bar

35 double-unders

Part B

On completion of Part A (or at the 10:00 cap), athletes immediately start Part B and have 6 minutes to establish a 3RM T&G snatch (Squat or Power)

Score Part A = time completed OR 10:00 cap + 1s per incomplete rep

Score Part B = Heaviest successful lift

RX and Masters 35-39 Male = as written

Intermediate, Masters 35-39 Female, Masters 40+ Male and Female = kipping handstand push-ups

Scaled = x 2 single-unders (70 reps), DB push press at 2x22.5/15kg, leg raises

*Tape line 6” above the athletes reach

**Hands on taped line 30” long and 10” from the wall

***Handstand push-up station must be level (if plates and ab mat are used they must be at the same height)

****Full extension and lockout must be reached in the DB push press for the rep to count

*****Heels must be visibly higher than hip height during the leg raises

******If you commence your 3rm snatch before your 6:00 window runs out then you may continue with that attempted lift

On a rolling clock (up to 16:00 max)

Part A

2 rounds for time (capped at 10:00)

10 burpees to reach

35 double-unders

10 strict handstand push-up

35 double-unders

10 toes-to-bar

35 double-unders

Part B

On completion of Part A (or at the 10:00 cap), athletes immediately start Part B and have 6 minutes to establish a 3RM T&G snatch (Squat or Power)

Score Part A = time completed OR 10:00 cap + 1s per incomplete rep

Score Part B = Heaviest successful lift

RX and Masters 35-39 Male = as written

Intermediate, Masters 35-39 Female, Masters 40+ Male and Female = kipping handstand push-ups

Scaled = x 2 single-unders (70 reps), DB push press at 2x22.5/15kg, leg raises

*Tape line 6” above the athletes reach

**Hands on taped line 30” long and 10” from the wall

***Handstand push-up station must be level (if plates and ab mat are used they must be at the same height)

****Full extension and lockout must be reached in the DB push press for the rep to count

*****Heels must be visibly higher than hip height during the leg raises

******If you commence your 3rm snatch before your 6:00 window runs out then you may continue with that attempted lift