December 18, 2018 – Masters Program

*If you are 35-39 and did not sign up for the Online Competition then please perform the events as presribed in the 40-44 division. Note that this competition is for fun so please do not put yourself in any danger with any of the events or stress if you aren’t able to complete all the events. Please do not repeat any of the events.

Dynamic Mobility, Activation and Warm-Up
Assault Bike x 4 minutes @ easy pace

and then …

Two sets of:
Distracted Ankle Mobility x 8-10 pulses
PVC Pipe Dislocation Pass Thrus x 8-10 reps
Hawaiian Squats

x 8-10 per side

and then …

Clean Technique Warm-Up
(5 reps of each, two times through the complex with barbell)
Clean-Grip RDL
Clean Pull from Below Knee
Front Squat
Hang Power Clean + Push Press
Clean from Below Knee + Jerk

Use an empty barbell

Event 4 & 5

Against a 4-minute running clock, complete events 4 and 5

Event 4:
40-49:
For time:
Assault Bike 40/25 Calories

50-54:
For time:
Assault Bike 35/20 Calories

55+:
For time:
Assault Bike 30/15 Calories

and then immediately after, establish a max effort for the following barbell complex:

Event 5:
Hang Clean + 2 Front Squats + 1 Jerk
Time Cap: 4 Minutes

The barbell may start loaded with whatever weight the athlete chooses to attempt for the max effort barbell complex. The athlete’s score is the amount (in lbs) successfully lifted for the entire complex. Once the athlete has picked up the barbell, it must stay in the athletes’ hands until the completion of the jerk. If the barbell is dropped at any point, the athlete must start the complex over again, starting with the hang clean, followed by 2 front squats and finishing with the jerk. If the athlete begins the lift before the 4 minute clock expires then they and are successful in completing the full complex after the 4 minute mark then that lift will be valid.

Events 6-8 will be performed against a running clock.

Event 6

40-54:
For time:
15 Thrusters (115/75 lbs)
30 Toes-to-Bar
15 Thrusters
*4 minute time cap

55+:
For time:
15 Thrusters (75/55 lbs)
30 Toes-to-Bar
15 Thrusters
*4 minute time cap

Rest until the running clock reaches 6:00, and then…

Event 7

40-49:
For time:
20 Chest-to-Bar Pull-Ups
20 Ground to Overhead (165/105 lbs)
20 Chest-to-Bar Pull-Ups
*6 minute time cap

50-54:
For time:
15 Chest-to-Bar Pull-Ups
15 Ground to Overhead (135/95 lbs)
15 Chest-to-Bar Pull-Ups
*6 minute time cap

55+:
For time:
20 Chin-Over-The-Bar Pull-Ups
20 Ground to Overhead (115/75 lbs)
20 Chin-Over-The-Bar Pull-Ups
*6 minute time cap

Rest until the running clock reaches 14:00, and then …

Event 8

40-49:
For time:
10 Squat Cleans (185/125 lbs)
10 Bar Muscle-Ups
*6 minute time cap

50-54:
For time:
10 Squat Cleans (155/105 lbs)
8 Bar Muscle-Ups
*6 minute time cap

55+:
For time:
10 Squat Cleans (135/95 lbs)
15 Chest-to-Bar Pull-Ups
*6 minute time cap

Day Two Movement Standards

Assault Bike – The Assault Bike will be set for calories. Athlete must stay seated until the monitor shows that the athlete has reached the prescribed number of calories.

Hang Clean – Each repetition must start from the hang, or any repetition taken from the floor, must achieve a deadlift lockout (hips and knees fully extended, shoulders behind the bar) before re-dipping to initiate the hang clean. At the top of the movement, the barbell must be supported in the front-rack position with the athlete’s elbows clearly forward of the barbell at the same time that their hips and knees are fully extended. At the top, the athlete’s knees and hips must be fully extended before they may begin the next movement in the complex.

Front Squat – The barbell must be racked on the front of the shoulders. At the top, the hips and knees must be fully extended. Any grip is permitted as long as the bar is in the front-rack position. At the bottom the hip crease must be below the top of the knee.

Jerk – In the starting position, the barbell will be supported in the front-rack position. The finishing position will be successfully achieved when the athlete demonstrates control of the barbell in a fully extended overhead position – the barbell overhead directly aligned over the shoulders, hips and ankles. Athletes may use any means of getting the barbell overhead that they choose.

Thrusters – This is a standard barbell thruster in which the barbell moves from the bottom of a squat with the barbell in the front rack position to full lockout overhead. The hip crease must pass below the knees. At the top, the barbell must be over the center of the body with the hips, knees and arms fully extended. The athlete may not step forward or re-dip under the barbell in a thruster; if the movement resembles a power jerk or split jerk, it will not count as a thruster.

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 be in contact with the bar at the same time, inside the hands. The arms and hips must be fully extended at the bottom, and the heels must be brought back behind the vertical plane of the pull-up bar.

Chest-to-Bar Pull-Ups – In the bottom position the athlete’s elbows must be fully extended. In the top position the athlete’s chest must make clear contact with the pull-up bar. Any style of chest-to-bar pull-up (strict, kipping, butterfly) is allowed so long as these requirements are met on every repetition.

Chin-Over-The-Bar Pull-Ups – In the bottom position the athlete’s elbows must be fully extended. In the top position the athlete’s chin must clear the top of the pull-up bar. Any style of chin-over-the-bar pull-up (strict, kipping, butterfly) is allowed so long as these requirements are met on every repetition.

Ground To Overhead – This movement begins with the barbell on the ground. The top position will be successfully achieved when the athlete demonstrates control of the barbell in a fully extended overhead position – the barbell overhead directly aligned over the shoulders, hips and ankles. Athletes may use any means of getting the barbell overhead that they choose.

Squat Cleans – The repetition begins with the barbell resting stationary on the ground. Athletes are not permitted to bounce and catch the barbell on the rebound; the barbell must settle on the ground before beginning the next repetition. Athletes must pass through a full squat with hips below the knees. The rep is complete when the athlete’s hips and knees are fully extended, and the bar is resting on the shoulders in the front rack position with the elbows in front of the bar.

Bar Muscle-Ups – The athlete must begin with, or pass through, a hang below the bar with arms fully extended and feet off the ground. Kipping the muscle-up is acceptable, but pullovers, rolls to support or glide kips are not permitted. The heels may not rise above the height of the bar during the kip. At the top, the elbows must be fully locked out while the athlete supports himself or herself above the bar with the shoulders over or in front of the bar. Athletes must pass through some portion of a dip to lockout over the bar.