December 17, 2014 – Masters Program

Invictus Athlete Online Competition – Day Three
Events 12-15 
Perform the following events against a running clock:

Event 12
Complete as many rounds and reps as possible in 3 minutes of:
6 Ground to Overhead (95/65 lbs)
6 Burpees Over the Barbell

Immediately followed by…

Event 13
Before the clock reaches 9:00, establish a max effort:
Snatch + Overhead Squat

Immediately followed by…

Event 14
When the clock reaches 9:00, perform as many reps as possible in 3 minutes of:
Strict Handstand Push-Ups

Standards by Division:
40-49: Strict Handstand Push-Ups
50-55: Strict Handstand Push-Ups with a 2″ riser/Abmat
60+: Strict Handstand Push-Ups with a 4″ riser/Abmat

When the clock hits 12:00, rest exactly three minutes, and then…

Event 15
When the clock hits 15:00…

Complete rounds of 21, 15 and 9 reps for time of:
Deadlift
Ring Dips

40-49: 275/185 lb Deadlift
50-54: 245/155 lb Deadlift
55-59: 225/145 lb Deadlift
60+: 205/135 lb Deadlift; Stationary/Matador Dips

Rules and Standards:
Athletes must work off of a running clock – there are no rest periods except as noted between the 14th and 15th events. Athletes may use only one barbell for all phases of the day’s events.

Event 12: Event 12 is a 3-minute couplet scored by total reps completed. The ground-to-overhead may be performed in whatever style the athlete chooses so long as the barbell starts from the ground and finishes directly over fully extended knees, hips and elbows. The burpees over the barbell may be completed with the athlete laying parallel to the barbell, but the athlete must jump and land with both feet. For ease of scoring…1 round = 12 reps, 2 rounds = 24 reps, 3 rounds = 36 reps, 4 rounds = 48 reps, 5 rounds = 60 reps.

Event 13: You have exactly 6 minutes to establish a 1-RM Snatch + Overhead Squat. Build the barbell and perform a snatch – power or full – and stand to full hip and knee extension, then descend to the bottom of an overhead squat – hip crease below top of the knee – and then return to full hip and knee extension with the barbell controlled overhead. Athletes may perform as many attempts as they would like and score only their heaviest successful complex – snatch + OHS. Scores should be reported in lbs.

Event 14: 

This event begins when the clock hits 9:00. Athletes have three minutes to accumulate as many reps as possible of strict handstand push-ups. The beginning and finish position of the movement must show the athlete’s heels on the wall with a straight line from the athlete’s heels, hips, shoulders and wrists. The athlete’s hands and fingers need to stay within a 36-inch wide box. Kipping is not allowed, and athletes may not bend their legs or allow their hips/butt to touch the wall. If you do not yet have strict handstand push-ups, simply wait out these three minutes and move on when the clock reaches 12:00…and don’t worry, you won’t be alone – there will be participating athletes who don’t record handstand push-ups in these three minutes.

Event 15: This event begins when the clock hits 15:00. Athletes should simply note the time on the clock when they complete their final repetition – our scoring system will do the math for you. Deadlift standards are simple, start from the floor and finish at full hip and knee extension so that you can demonstrate a straight line from shoulder, hip, knee and ankle. Ring dips must start from the top position – full elbow extension with shoulder, elbow and wrist in a vertical line. The bottom of the ring dip is achieved when the top of the shoulder passes below the top of the elbow. The hips must descend as the elbow flexes. This event will be scored on time to completion – (Time on the Running Clock – 15:00), so please note and submit the time on the running clock upon completion.

That’s it! We hope you had as much fun with this competition as our entire crew has. We will get to work tallying results and hope to announce those on Saturday. If you missed a day due to travel, hit it hard on Thursday and get your score in as quickly as possible. Finally, if you have any questions or observations, please let us know!