Rep It Out | WIT

THE WORKOUT

8 Minute Time Cap

35 Clean & Jerk @ 50/35 KG

25 Clean & Jerk @ 60/42.5 KG

15 Clean & Jerk @ 70/47.5 KG

Max Clean & Jerk @ 80/55 KG

(Athletes can split the work as desired)

MOVEMENT STANDARDS

Clean & Jerk: Any clean and any jerk may be performed, as long as full lockout is achieved at the top of the jerk movement before bringing the bar back down. Cleans are from the floor, and not from a hang. The athletes must perform the movement as two separate movements, and not as a thruster. 

SCORING

The score is the total number of clean and jerk reps performed. 

FLOW

There will be one barbell per team, athletes are to split the work as desired. 

THE WORKOUT

12 Minute Time Cap

120/100 Assault Bike Cals

100 Wall Balls 9/7 KG

Max HSPU In Remaining Time

MOVEMENT STANDARDS

Wall Balls: A repetition consists of the athlete holding the ball in the 'front rack' position and performing a full squat, the hip crease must pass below the top of the knee, and then throwing the ball to the specified target height. If the athlete's hips do not break parallel, or the ball does not touch the target, then the rep will not be counted. The athlete may then catch the ball and perform multiple reps. The first rep may be performed as a wall ball clean, however a downward portion of a squat must be demonstrated, athletes cannot pick the ball up whilst in the bottom of the squat.

HSPUs: The athlete must keep their hands within the box at all times whilst performing the rep. The rep finishes when the athlete reaches full lockout in the handstand position. 

SCORING

The score is the total number of reps completed in the time cap. 

FLOW

1 athlete working, 1 athlete resting. 

Athletes can split the work as desired. 

THE WORKOUT:

8 Minute EMOM

10 Bar Facing Burpees Over Bar

In Remaining Time: 

Max Clean & Jerk @ 50/35 KG

(Athletes to alternate each round)

MOVEMENT STANDARDS:

Clean & Jerk: Any clean and any jerk may be performed, as long as full lockout is achieved at the top of the jerk movement before bringing the bar back down. Cleans are from the floor, and not from a hang. The athletes must perform the movement as two separate movements, and not as a thruster. 

Bar Facing Burpees: The rep begins with a burpee, at the bottom of the movement the athlete's thighs and chest must make contact with the floor. The athlete will then get to their feet (step or jump up is allowed) and will jump over the bar; the rep is counted when both feet have landed on the other side of the bar. The jump over the bar must be a jump and not a step. 

SCORING

The score is the total number of c&j reps performed. 

FLOW

There will be one barbell per team.

Athletes are to alternate on every minute.

THE WORKOUT:

8 Minute AMRAP

8 Box Jump Overs

2,4,6,8.. Alt DB Snatch 

@ 1 x 22.5/15 KG DB (Increases by 2 reps per round)

YGIG Rounds

(Non-working athlete to hold a wall sit, if the wall sit is broken the working athlete must stop)

MOVEMENT STANDARDS

DB Snatch: Athletes are to start with the dumbbell on the ground and finish with the dumbbell directly overhead. At the bottom of the movement the dumbbell must touch the ground. The dumbbell must be lifted overhead in one motion. Athletes must alternate arms after each repetition and may not alternate until a successful rep is achieved. The non-lifting hand and arm may not be in contact with the body during the repetition e.g. resting on the leg. At the top, the arms, hips, and knees must be fully locked out with the dumbbell clearly over the middle of the athlete’s body.

Box Jump Overs: Using a two-footed takeoff, the athlete will jump on top of the box and land with both feet. There is no requirement for standing tall whilst on top of the box, athletes may choose to step or jump down when returning to the ground. The repetition is complete when both feet have landed on the floor on the opposite side of the box. Please note: Only the athlete's feet may touch the box for the rep to count. Athletes cannot use their hands on their legs to assist the jump. Athletes cannot jump straight over the box.

Wall Sit: The movement starts when the athlete’s back is against the wall with their feet shoulder-width apart. The athlete’s thighs MUST be parallel with the floor. Knees are to be above the ankles and at a 90degree bend. Head, shoulders and upper back must remain against the wall, athletes arms are not allowed to rest on thighs.

SCORING

The score is the total number of reps completed in the time cap. 

FLOW

1 athlete working whilst one athlete holds a wall sit. If the athlete stops the wall sit the working athlete must stop until the athlete has begun the wall sit again. 

DB Snatch: Each round the athlete must perform an extra 2 DB snatches. Athletes must alternate arms between reps.

THE WORKOUT:

8 Minute AMRAP

8 Box Jump Overs

2,4,6,8.. KB Snatch + KB Thruster 

@ 1 x 24/16 KG KB

YGIG Rounds

(Non-working athlete to hold a wall sit, if the wall sit is broken the working athlete must stop)

MOVEMENT STANDARDS

KB Snatch: This is a full snatch and not from the hang position. The base of the KB must touch the floor at the beginning of each rep, the non-working hand must not make contact with the body or the KB. Athletes must move the KB from the floor in one continuous movement (cannot rest on the shoulders). The rep finishes when the KB is locked out overhead, with the hips, knees and arms fully extended.

KB Thruster: As this is in a complex, the movement starts with the KB in the front rack position, standing tall with the hips and knees extended. The hip crease must clearly pass below the top of the knee in the squat position. The rep finishes when the KB is locked out overhead, with the hips, knees and arms fully extended. The non-working hand cannot be used to stabilise/assist the KB. 

Box Jump Overs: Using a two-footed takeoff, the athlete will jump on top of the box and land with both feet. There is no requirement for standing tall whilst on top of the box, athletes may choose to step or jump down when returning to the ground. The repetition is complete when both feet have landed on the floor on the opposite side of the box. Please note: Only the athlete's feet may touch the box for the rep to count. Athletes cannot use their hands on their legs to assist the jump. Athletes cannot jump straight over the box.

Wall Sit: The movement starts when the athlete’s back is against the wall with their feet shoulder-width apart. The athlete’s thighs MUST be parallel with the floor. Knees are to be above the ankles and at a 90degree bend. Head, shoulders and upper back must remain against the wall, athletes arms are not allowed to rest on thighs.

SCORING

The score is the total number of reps completed in the time cap. 

FLOW

1 athlete working whilst one athlete holds a wall sit. If the athlete stops the wall sit the working athlete must stop until the athlete has begun the wall sit again. 

KB Complex: Each round the athlete must perform an extra 2 complex reps. The full complex (snatch+thruster) is to be performed before moving on to the next rep of the complex. Athletes must alternate arms between complexes. 

THE WORKOUT:

12 Minute Time Cap

2 Rounds: 

200 Double Unders

50 Overhead Squats 50/35 KG

50 Pull Ups

MOVEMENT STANDARDS

Double Unders: This is a standard double-under in which the rope passes under the feet twice per jump. The rope must spin forwards for the rep to count.

OHS: The athlete must hit the correct depth for the rep to count. The hip crease must be below the top of the knee. A full squat snatch is permitted for the first rep (but is not required), as long as the correct depth is achieved. At the top of the squat the barbell must be held at full lockout above the head (hips, knees and arms at full extension, with the bar directly over the middle of the body). If the athlete begins performing the next rep before they are stood to full extension at the top the rep will not be counted.

Pull Ups: This is a standard chin-over-bar pull up. Strict, kipping or butterfly pull-ups are allowed as long as the requirements are met. The arms must be fully extended at the bottom of the movement, with the feet off the ground. At the top, the chin must break the horizontal plane of the bar. 

SCORING

The score is the time the work is completed, or time cap plus the number of reps completed. 

FLOW

1 athlete working whilst one athlete rests. Athletes to split the work as desired.