2024 Norak Throwdown

EVENT 1:

2 REP MAX BENCH PRESS

3 REP MAX FOR MASTERS CATEGORY

Flow

Teams will have 15 mins to establish a 2 rep max bench press. Athletes will lift one at a time, sharing benches and barbells. Athletes may add and take off weight as needed.

Each team members last successful 2 RM will be counted (example: 100 lbs x 2 =a score of 100 lbs).

If an athlete only gets one rep, that will be taken into consideration for scoring by giving 30% of the load added to the score (example: 125 lbs x 1 x 30% = a additional score of 37.5 lbs, for a total score of 137.5 lbs).

Score will be the total weight lifted between all 3 team members. 

Movement Standard

Each attempt starts with full extension of the arms, before lowering, the athlete must pause with the arms clearly extended and the bar over their torso. A spotter may be used to assist with a lift out of the rack. The spotter’s hands must be clearly off the bar before the bar is lowered. Both feet must remain on the floor (or bumper plates) throughout the entire rep. The shoulders must remain in contact with the bench throughout the rep. During the lift, if the feet come off the floor (or bumper plates) at any point, or the shoulders come off the bench, the attempt will not count. The rep counts when the arms return to full extension with the bar over the athlete’s torso. The athlete must pause briefly with the bar at full extension before the bar is reracked. The spotter may help the athlete return the bar to the rack only after the athlete’s arms have reached full extension. If the spotter touches the bar at any point before the lockout position is achieved, it is an immediate no rep and the bar must be returned to the rack.

EVENT 2

6 sets of 90 sec rounds, 20 sec transitions:

Round 1: 8/10 cal ski + 9 cleans (weight 1) + AMRAP cals on the rower in the remaining time

Round 2:  8/10 cal ski + 12 front squats (weight 1) + AMRAP cals on the rower in the remaining time

Round 3: 8/10 cal ski + 15 deadlifts (weight 1) + AMRAP cals on the rower in the remaining time

Round 4: 8/10 cal ski + 9 cleans (weight 2) + AMRAP cals on the rower in the remaining time

Round 5:  8/10 cal ski + 12 front squats (weight 2) + AMRAP cals on the rower in the remaining time

Round 6: 8/10 cal ski + 15 deadlifts (weight 2) + AMRAP cals on the rower in the remaining time

Barbell Weights

Advanced men: 135/155

Advanced women: 95/115

Novice Women: 75/85

Novice Men: 95/115

Flow

At 3, 2, 1 go teams will have 90 seconds to complete the required work specified for each round, followed by an AMRAP of calories on the rower in the remaining time. The ski erg monitor must be reset after each round by the judge. For the duration of this workout, the rower monitor does not need to be reset, so rolling calories will be counted. The partners can switch off at any time. If a different partner is planning to start on the barbell movement, they must be waiting on the tape line and cannot advance to the barbell until the partner on the ski erg has stepped off the ski erg platform. If a different partner is planning to do the rowing, they may be sitting on the rower but cannot touch the handles until the last clean has been completed and the rep has been awarded by the judge.

Movement standards:

Clean

The barbell begins on the ground and must be lifted from the ground to the shoulders in one motion. A muscle clean, power clean, split clean, or squat clean may be used, hang cleans are not allowed. The rep is credited when the athlete’s hips and knees reach full extension, the feet are in line, and the bar is supported in the front-rack position.

Front Squat

The rep starts from the ground, no racks allowed. Once the bar is on the shoulders, the rep begins with the barbell being held in the front rack position. The athlete must pass through a full squat with their hips passing below the top of their knees. The rep is credited when the athlete is back to standing with the knees and hips extended and in line with their shoulders.

Deadlift

Starting on the floor, the barbell is lifted until hips and knees reach full extension with the head and shoulders behind the bar. The arms must be straight throughout. No bouncing.

EVENT 3:

For Time:

3 laps farmer carry walking lunge (two dumbbells)

9 laps shuttle run 

60 toes-to-bar/toes above hips

3 laps front rack walking lunge (two dumbbells)

9 laps shuttle run

20 wall walks/partial wall walks

3 laps single-arm overhead walking lunge (single dumbbell)

9 laps shuttle run

AMRAP (Advanced: Bar muscle-up/pull-up) (Novice: Pull-up/Ring Row) in remaining time (15 Minute Time Cap)

1 lap (there and back) = 50 feet or 2 x 25 foot shuttle run

Dumbbell Weights:

Advanced Men: 50 lbs

Advanced Women: 35 lbs

Novice Men: 35 lbs

Novice Women: 20 lbs

Flow

At the call of 3-2-1 GO athletes will start at the top of the workout and work their way through the chipper style workout, not moving onto the next movement before the previous one is complete. Gymnastics movements are accumulated reps, each team member must do 1 lap of each lunge variation and 3 laps each of shuttle runs. The tie-break time will be once the final shuttle run is complete, before moving on to the bar muscle-ups. Once athletes reach the muscle-up portion of the workout, it turns into an AMRAP in the remainder of the 15 Minutes. In the ADVANCED division, if athletes cannot perform a bar muscle-up, they may do pull-ups instead but they will count for 1 rep whereas a bar muscle-up will count for 4. 

In the NOVICE division, if athletes cannot perform a chin over bar pull-ups, they may do ring rows instead. Ring Rows will count for 1 rep whereas a pull-ups will count for 4. 

Movement Standards

Shuttle Run

Each rep starts with the athlete’s feet clearly behind the start line. At each turnaround, both feet and one hand must touch the ground over the 25' line before the athlete may return. Stepping on or touching the line will not count. On the final shuttle run, the athlete must simply pass the line to begin their rope climbs. One repetition of the shuttle run = down the length of the competition floor and back.

Lunge (all variations)

Athletes must start with both feet behind the 25 ft starting line, and finish standing with feet together, after crossing the 25 foot line. Each lunge step begins with the dumbbells in the appropriate position, the feet together, and the hips and legs extended. The trailing knee must make contact with the ground at the bottom of each lunge before returning to full hip and leg extension. The athlete must alternate which foot leads for each rep. The rep is credited when the feet are together and the hips and legs are fully extended. Stopping with both feet together at the top of each rep is not required, but both legs must be fully extended if the athlete chooses to step through at the top.

Farmer Carry Lunge

For the first set of walking lunges, dumbbells are held at the hang position. No part of the dumbbell can be resting on 

the legs or torso.

Front Rack Lunge

During the front-rack walking lunges: The dumbbells must remain at the shoulders. A full grip around the handle of the dumbbell must be maintained for the duration of the lunge. Resting the head of the dumbbells on the shoulders is allowed. Resting the handle of the dumbbell or the hands directly on the shoulder is NOT allowed. Releasing the grip on the handle and letting the dumbbell rest solely on the shoulder is NOT allowed. The athlete must reach the finish position of a repetition before lowering the dumbbells from the shoulders.

Single-arm dumbbell overhead walking lunge

Each lunge begins with a dumbbell overhead, the feet together and the athlete standing tall with hips and knees extended. At the bottom of the overhead lunge, the trailing knee must make contact with 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, the athlete must stop lunging and return to the last completed section in order to continue. There is no requirement to switch arms; athletes may choose to do so of their own accord. 

Wall Walk

Every rep begins and ends with the athlete lying down, with their chest, feet, and thighs touching the ground. At the start and finish of each rep, both hands must touch the first tape line (fingers touching is OK). Women’s tape line will be 55” away from the wall, men’s will be 60”. Both hands must remain on the tape until both feet are on the wall. At the top of the movement, both hands must touch the tape line for the 10-inch mark before the athlete can descend. Any part of the hand may touch the tape line. On the descent, the feet must remain on the wall until both hands are touching the first line. The rep is credited when the athlete returns to the starting position, with both hands touching the first line and their chest, thighs, and feet touching the ground. Any part of the hand may make contact with the tape line.

Partial Wall Walks

All of the above standards apply except the second tape line will be 29” inches from the wall. The top of the rep will have both the athlete’s hands touching the second tape line before they start their descent.

Toes-to-bar

In the Toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must touch the bar together at some point. The arms and hips must be fully extended at the bottom and the feet must be brought back to behind the bar, not out front. Any style of grip on the bar is permitted.

Toes-above-hips

The athlete must go from a full hang to having their toes clearly pass above the height of their hips. At the start of each rep the arms must be fully extended with the feet off the ground, and the feet must be brought back behind the bar. Any style of grip on the bar is permitted.

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. Pull-overs and rolls to support are not permitted. At the top of the rep the elbows must be fully locked while the athlete is in the support position above the bar with the shoulders over or in front of 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. Removing the hands and resting while on the top of the bar is not allowed.

Chin-over-bar pull-ups

At the start of each rep, arms must be fully extended, with feet off the ground. Any style of pull-up or grip is permitted as long as the requirements are met. The rep is credited when the chin clearly passes the horizontal plane of the bar. Any style of grip on the bar is permitted.

Ring rows

Athletes will face into the rig. Athletes will place their feet in front of the tape line below the rings. No part of the foot can touch the tape line.  Athletes will lean back till their arms are fully extended. The rep starts in this position and finishes when the athlete has rowed themselves up till their hands/rings make contact with the sides of their bodies. A straight body position must be maintained throughout the rep. Any bending at the hips, kipping, or swinging is not allowed. The rings will be set to a standard height.

6 sets of 90 sec rounds, 20 sec transitions:

Round 1:  6/8 cal Row + 15 Hanging Knee Raise + AMRAP Step-ups in remaining time

Round 2:  6/8 cal Row + 20 Deadlift  + AMRAP Step-ups in remaining time

Round 3:  6/8 cal Row +  20 Goblet Squat To Med Ball  + AMRAP Step-ups in remaining time

Round 4:  6/8 cal Row + 15 Hanging Knee Raise + AMRAP Step-ups in remaining time

Round 5:  6/8 cal Row + 15 Deadlift  + AMRAP Step-ups in remaining time

Round 6:  6/8 cal Row +  20 Goblet Squat To Med Ball  + AMRAP Step-ups in remaining time

Barbell Weights: 75 lbs

Step-ups Box Height: 16 Inches

Goblet Squat To Med Ball Weight: 10 lbs Dumbbell

Flow

At 3, 2, 1 go teams will have 90 seconds to complete the required work specified for each round, followed by an AMRAP of Box Step-ups in the remaining time. The rower must be reset, so rolling calories will not be counted. The partners can switch off at any time. The rowing partner must have completed all prescribed calories before their partner may advance onto the next movement.

Hanging Knee Raise

The athlete must go from a full hang to having their knees clearly pass above the height of their hips. At the start of each rep the arms must be fully extended with the feet off the ground, and the feet must be brought back behind the bar. Any style of grip on the bar is permitted.

Deadlift

Starting on the floor, the barbell is lifted until hips and knees reach full extension with the head and shoulders behind the bar. The arms must be straight throughout. No bouncing.

Goblet Squat Standards

The athlete will hold the dumbbell in front of their chest. The squat movement starts with your knees and hips fully extended.  The athlete must squat deep enough for their hips to touch the medicine ball. The athlete must return to the start position to finish the rep.

Step-Up

The athlete starts standing with both feet on the floor. The rep is complete when both feet are fully on the box and the hips and knees are fully extended. You cannot just “tap” or place part of the second foot on the box, it must step all the way up onto the box.