December 19, 2018 – Competition

Welcome to Day Three of the 7th Annual Invictus Online Competition! 

Events 9-11 will be performed against a running clock.

Event 9

Complete as many rounds and reps as possible in 4 minutes of:
40/30 Calories of Rowing on Concept 2 Erg
30 Wall Ball Shots (20/14 lbs to a 10’ Target)
20 Strict Handstand Push-Ups
10 Deadlifts

Rest 2 minutes until the running clock reaches 6:00, and then…

Event 10
Complete as many rounds and reps as possible in 6 minutes of:
40/30 Calories of Rowing on Concept 2 Erg
30 Wall Ball Shots (20/14 lbs to a 10’ Target)
20 Strict Handstand Push-Ups
10 Deadlifts

Rest 60 seconds, until the running clock reaches 13:00, and then…

Event 11
For time:
40/30 Calories of Rowing on Concept 2 Erg
30 Wall Ball Shots (20/14 lbs to a 10’ Target)
20 Strict Handstand Push-Ups
10 Deadlifts

Deadlift load:
Elite: 365/245 lbs
RX: 295/165 lbs

Day Three Movement Standards

Rowing on Concept 2 – The Concept 2 ergometers will be set for calories. Athlete must stay seated until the monitor shows that the athlete has reached the prescribed number of calories.

Wall Ball Shots – The medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target. The ball must make contact with the front-face of the target. If the ball hits the bottom or top edge of the target or does not hit the target at all, it is a no rep. The rep is counted when the ball makes contact with the target. If the ball is dropped, it must come to a full stop on the ground before the athlete may pick it up for the next rep.

Strict Handstand Push-Up – This movement begins at the top of a handstand with the arms fully locked out, the heels on the wall and the hips open with the body in line with the arms. The hands must be placed within a clearly marked area. The marked area must be a 36-by-24-inch box, and the palm of the hand must be placed within the clearly marked area (fingers may extend out of the box). At the bottom of each rep, the athlete’s head must touch the mat. At the top of each rep, the athlete must return to a fully locked out position with the heels on the wall and the feet within the width of the marked area. Kipping is not allowed. The athlete’s butt may not touch the wall, and their legs must remain straight.

Deadlift – The deadlift must be performed with the hands outside the knees. Sumo deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the barbell. The arms must be straight throughout.