2nd Über Belles & Balls

100 Double Unders (per Athlete)

As Many Muscle Ups as Possible

RX: 100 DU's/athlete and MU's

Master: 100 singles/athlete and C2B

Scaled: 100 singles/athlete and Pull-ups

Double Unders:  The athlete’s rope must pass under the feet twice in one single jump. Missed reps will not be counted.  

Single Unders:  The athlete’s rope must pass under the feet in a single jump.  Missed reps will not be counted.

Muscle Ups:  The bar muscle up begins with the athlete at a dead hang on the pull up bar. Arms must be fully extended with feet off of the ground. Kipping of any kind is permitted as long as feet do not pass the height of the pull up bar. At the top of each repetition, the elbows must be fully locked out while the athlete is in a position of support above the bar. Athletes may not rest on the bar using a weight belt, laying on their torso, hip, etc. In the locked out position, the hands are the only point of contact helping the athlete stay in support. Athletes cannot remove their hands from the pull up bar in the position of support.

Chest to Bar Pull-Ups:  The chest to bar pull-up begins with an athlete at a dead-hang (arms, shoulders, and hips extended) from a pull-up rig. The athlete then, using any style (kipping, butterfly, strict,) must draw anywhere from their clavicle to their first rib in physical contact with the bar. Each repetition begins with the athlete in a dead-hang, and finishes with the athlete making contact with their chest to the bar.

Pull-Ups:  The pull-up begins with an athlete at a dead-hang (arms, shoulders, and hips extended) from a pull-up rig with arms fully extended. At the top, the chin must break the horizontal plane of the bar. Any style of pull-up is permitted, as long as all the requirements are met.

100 Double Unders (per Athlete)

As Many Muscle Ups as Possible

RX: 100 DU's/athlete and MU's

Master: 100 singles/athlete and C2B

Scaled: 100 singles/athlete and Pull-ups

Double Unders:  The athlete’s rope must pass under the feet twice in one single jump. Missed reps will not be counted.  

Single Unders:  The athlete’s rope must pass under the feet in a single jump.  Missed reps will not be counted.

Muscle Ups:  The bar muscle up begins with the athlete at a dead hang on the pull up bar. Arms must be fully extended with feet off of the ground. Kipping of any kind is permitted as long as feet do not pass the height of the pull up bar. At the top of each repetition, the elbows must be fully locked out while the athlete is in a position of support above the bar. Athletes may not rest on the bar using a weight belt, laying on their torso, hip, etc. In the locked out position, the hands are the only point of contact helping the athlete stay in support. Athletes cannot remove their hands from the pull up bar in the position of support.

Chest to Bar Pull-Ups:  The chest to bar pull-up begins with an athlete at a dead-hang (arms, shoulders, and hips extended) from a pull-up rig. The athlete then, using any style (kipping, butterfly, strict,) must draw anywhere from their clavicle to their first rib in physical contact with the bar. Each repetition begins with the athlete in a dead-hang, and finishes with the athlete making contact with their chest to the bar.

Pull-Ups:  The pull-up begins with an athlete at a dead-hang (arms, shoulders, and hips extended) from a pull-up rig with arms fully extended. At the top, the chin must break the horizontal plane of the bar. Any style of pull-up is permitted, as long as all the requirements are met.

1RM per Athlete

RX: Must perform Olympic lift standard, see below

Master/Scaled: May perform Power Clean, followed by Front      Squat

At the Count of 3,2,1 Go Athletes will begin with an empty barbell and have 5 minutes to find their 1 rep max Squat Clean per athlete.  All 3 athletes must perform their squat clean max within the allotted time. Masters and Scaled athletes may power clean the bar and then perform a front squat.  

Squat Clean:  Athletes must begin with the bar on the ground, and catch the bar in the squat position.  Movement is complete when the athlete stands all the way up with the bar, elbows infront of the bar, hips and knees at full lockout.  

21-15-9

Deadlifts

Toes to Bar

RX: 405/285 T2B

Master: 315/220 T2B

Scaled: 315/220 Heel ups

Partner A & B - Deadlift
Partner C - Rig Hang

Then

Partner A & B - Deadlift Hold
Partner C - Toes to Bar

Athletes may switch at any time.  

On the count of 3,2,1 Go, 2 Athletes will begin their 21 deadlifts while the third athlete hangs on the rig.  After 21 deadlifts are complete, 1 Athlete will perform 21 Toes to bars while 2 athletes hold in the deadlift position.  This cycle continues until all reps are complete. Athletes are free to switch positions at any time.  

Deadlift:  This is a traditional deadlift.  Partner A and B will lift the bar together to reach full extension (standing straight up).

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, inside the hands. 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.

Heel-ups: At the beginning of the repetion arms and hip must be fully extended. Raise both heels at same time to above hip crease.

3 Rounds for Time

20 Shoulder to Overhead

20 Burpee over Bar

RX: 135/95 S2OH - jumping burpees

Master: 95/65 S2OH - jumping burpees

Scaled: 95/65 S2OH - stepping burpees

Two athletes work at all times.  Athletes may switch positions at any time.  After completion of 3 full rounds, Any additional burpees over bar will be added to score.

Synchro Shoulder to Overhead:  “Shoulder-to-Overhead” allows the athlete to start with a barbell on the shoulders and move the bar overhead with the arms any way (ie: strict press, push press, push jerk, etc.).  Athletes must both achieve top position before they can reset to show synchro.  

Burpee over Bar:  Chest must touch the ground by both athletes at the same time to achieve synchro. RX and Master MUST jump over barbell, while Scaled is allowed to step over barbell. 

3 Rounds for Time

20 Shoulder to Overhead

20 Burpee over Bar

RX: 135/95 S2OH - jumping burpees

Master: 95/65 S2OH - jumping burpees

Scaled: 95/65 S2OH - stepping burpees

Two athletes work at all times.  Athletes may switch positions at any time.  After completion of 3 full rounds, Any additional burpees over bar will be added to score.

Synchro Shoulder to Overhead:  “Shoulder-to-Overhead” allows the athlete to start with a barbell on the shoulders and move the bar overhead with the arms any way (ie: strict press, push press, push jerk, etc.).  Athletes must both achieve top position before they can reset to show synchro.  

Burpee over Bar:  Chest must touch the ground by both athletes at the same time to achieve synchro. RX and Master MUST jump over barbell, while Scaled is allowed to step over barbell.