19:00 Tues Dec 6 through 19:00 Sun, Dec 10
Workout 2
Workout 2A
AMRAP 3:00
8 Hang Squat Clean 95/65
10 lateral burpee over bar
Rest/Transition 2:00
Workout 2B
Beginning at 5:00 on the clock and with a 3:00 time cap complete:
2 rounds of
7 hang squat cleans 135/95 (masters 45+: 115/75)
10 lateral burpee over bar
If all reps are completed before 8:00 minutes, add 3 minutes to clock and proceed to:
2 rounds of
6 hang squat cleans (135/95) (masters 45+: 115/75)
15 pull ups
If all reps are completed before 11:00 minutes, add 3 minutes to clock and proceed to:
2 rounds of:
5 hang squat cleans 185/115 (masters 45+: 165/105)
10 Chest to Bar pull ups
If all reps are completed before 14:00 minutes, add 3 minutes to clock and proceed to:
2 rounds of:
4 hang squat cleans 185/115 (masters 45+: 165/105)
5 ring muscle ups
With any time remaining on clock:
AMRAP Hang Squat cleans 225/135 (masters 45+: 185/115)
Stop at 17:00 Minutes
This workout has 2 scores to record:
5.2A = Total number of reps in 3:00 AMRAP
5.1B = Total # of reps completed AND time to complete last full 2 rounder**
**The time to report is the time it takes to complete your last full 2-round section.
Workout 2 Notes and Standards
Notes/Standards:
·
Athletes may have multiple bars set up for this event. If you choose to use one bar, you may have someone load your bar for weight changes,
however it is your responsibility that the correct weight is on the bar for each set.
·
Please record the time to complete each section, as this will be used as a tie-breaker for scoring.
·
If you complete a section you, you get the 3:00 added to your total time, so you do not have to wait to start next section, you can proceed directly into
it.
Hang Squat Clean:
·
All reps must start from hang position, with hips and knees fully extended and shoulders behind the bar.
·
If bar is dropped before all reps are completed, athlete must deadlift the bar back to hang position with knees and hips fully extended to resume reps.
·
The Athlete must clean and receive the barbell in front rack position with elbows in front of the bar, and squat such that the hip crease passes below
the top of knees. Then stand up to finish rep with knees and hips fully extended and control shown.
·
If bar comes off shoulders before the hips and knees are extended, then the rep does not count, be sure to stand all the way up before moving bar
into hang position for next rep.
·
If a split clean is used, the feet must be brought back together with the hips and knees fully extended and control shown before the repetition is
complete.
·
A hang power clean + front squat will be allowed as long as all movement standards, including squat depth, and finishing positions are met.
Lateral Burpee Over Bar:
·
The athlete must perform this movement with their body parallel to barbell and with a lateral jump.
·
The athlete's chest and hips must touch the ground. The athlete must come to his or her feet and jump laterally over the barbell.
·
There is no hip extension requirement; rep is complete after athlete touches ground and feet land on other side of the barbell.
·
The jump must be a two-footed jump; Step overs are NOT ALLOWED and jumping off one foot IS NOT ALLOWED.
·
Each rep, including the final rep, is complete once the athlete has landed on the opposite side of the bar that their body touched the ground.
Pull up:
·
This is a standard pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met.
·
The arms must be fully extended at the bottom. At the top, the chin must break the horizontal plane of the bar.
·
NOTE if you choose to use butterfly method be sure your video angle allows viewer to easily see your chin passing the horizontal plane for your reps
will to count.
Chest to bar pull up:
·
This is a standard chest-to-bar pull-up. Any style of pull-up is permitted (strict, kipping, or butterfly), as long as all the requirements are met.
·
The arms must be fully extended at the bottom. At the top, the chest (any point below the clavicle) must clearly come into contact with the bar.
Muscle Up:
·
In the muscle-up, the athlete must pass from a hang below the rings to support above.
·
At the bottom, any grip is allowed and a full turn out IS NOT REQUIRED, but the feet must be off the ground (or box if needed/used).
·
·
At the top, the elbows must fully lock out while supporting yourself above the rings.
A kipping or strict muscle-up is allowed. Swings or rolls to support are not permitted.
Video Guidelines:
•Firstly, videoing is not required. Only if you wish to be considered for the cash prize for taking the top spot do you need to video your workout.
•If you do choose to video your workout, please ensure the video angle allows our judges to clearly see you meeting all performance standards for all
movements, ie, hitting required depth for squats, or a two foot jump on lateral burpee over bar.
•At the beginning of video, please state your name and division, along with weights you have loaded on your barbell and the weights you will be loading
throughout the workout.
Workout 2 Variations
Open Division
(includes Masters up to 44 Years of age)
Workout 2A
AMRAP 3:00
8 Hang Squat Clean 95/65
10 lateral burpee over bar
Rest/Transition 2:00
Workout 2B
Beginning at 5:00 on the clock and with a 3:00 time cap complete:
2 rounds of
7 hang squat cleans 135/95
10 lateral burpee over bar
If all reps are completed before 8:00 minutes, add 3 minutes to clock and proceed to:
2 rounds of
6 hang squat cleans (135/95)
15 pull ups
If all reps are completed before 11:00 minutes, add 3 minutes to clock and proceed to:
2 rounds of:
5 hang squat cleans 185/115
10 Chest to Bar pull ups
If all reps are completed before 14:00 minutes, add 3 minutes to clock and proceed to:
2 rounds of:
4 hang squat cleans 185/115
5 ring muscle ups
With any time remaining on clock:
AMRAP Hang Squat cleans 225/135
Stop at 17:00 Minutes
This workout has 2 scores to record:
5.2A = Total number of reps in 3:00 AMRAP
5.1B = Total # of reps completed AND time to complete last full 2 rounder**
**The time to report is the time it takes to complete your last full 2-round section.
Workout 2 Variations
Masters 45+ Division
Workout 2A
AMRAP 3:00
8 Hang Squat Clean 95/65
10 lateral burpee over bar
Rest/Transition 2:00
Workout 2B
Beginning at 5:00 on the clock and with a 3:00 time cap complete:
2 rounds of
7 hang squat cleans 115/75
10 lateral burpee over bar
If all reps are completed before 8:00 minutes, add 3 minutes to clock and proceed to:
2 rounds of
6 hang squat cleans 115/75
15 pull ups
If all reps are completed before 11:00 minutes, add 3 minutes to clock and proceed to:
2 rounds of:
5 hang squat cleans 165/105
10 Chest to Bar pull ups
If all reps are completed before 14:00 minutes, add 3 minutes to clock and proceed to:
2 rounds of:
4 hang squat cleans 165/105
5 ring muscle ups
With any time remaining on clock:
AMRAP Hang Squat cleans 185/115
Stop at 17:00 Minutes
This workout has 2 scores to record:
5.2A = Total number of reps in 3:00 AMRAP
5.1B = Total # of reps completed AND time to complete last full 2 rounder**
**The time to report is the time it takes to complete your last full 2-round section.
Workout 2 Variations
Super Scaled Division
Workout 2B
AMRAP 3:00
8 Hang power clean 75#/55#
10 lateral burpees over bar
Rest/Transition 2:00
Workout 2B
Beginning at 5:00 on the clock and with a 3:00 time cap complete:
2 rounds of
7 hang power cleans 95#/65#
10 lateral burpee over bar
If all reps are completed before 8:00 minutes, add 3 minutes to clock and proceed to:
2 rounds of
6 hang power cleans 95#/65#
15 jumping pull ups
If all reps are completed before 11:00 minutes, add 3 minutes to clock and proceed to:
2 rounds of:
5 hang power cleans 115#/75#
10 jumping Chest to Bar pull ups
If all reps are completed before 14:00 minutes, add 3 minutes to clock and proceed to:
2 rounds of:
4 hang power cleans 115#/75#
5 pull ups
With any time remaining on clock:
AMRAP Hang power cleans 135#/95#
Stop at 17:00 Minutes
Workout 2 Score Card - Open Division
Workout 2A
AMRAP 3:00
8 Hang Squat Clean 95/65
10 lateral burpee over bar
Rest/Transition 2:00
Workout 2B
Beginning at 5:00 on the clock and with a 3:00 time cap
Round 1
8 Hang Squat Cleans
10 Lateral Burpees
8 Hang Squat Cleans
10 Lateral Burpees
8 Hang Squat Cleans
10 Lateral Burpees
8 Hang Squat Cleans
10 Lateral Burpees
complete:
2 rounds of :
7 hang squat cleans 135/95
10 lateral burpee over bar
If all reps are completed before 8:00 minute proceed to:
2 rounds of :
6 hang squat cleans 135/95
15 pull ups
If all reps are completed before 11:00 minute proceed to:
2 rounds of:
5 hang squat cleans 185/115
10 Chest to Bar pull ups
If all reps are completed before 14:00 minute proceed to:
2 rounds of:
4 hang squat cleans 185/115
5 ring muscle ups
With any time remaining on clock:
AMRAP Hang Squat cleans 225/135
Stop at 17:00 Minutes
Round 2
7 Hang Squat Cleans
10 Lateral Burpees
7 Hang Squat Cleans
10 Lateral Burpees
Time Completed
Round 3
6 Hang Squat Cleans
15 Pull Ups
6 Hang Squat Cleans
15 Pull Ups
Time Completed
Round 4
6 Hang Squat Cleans
10 Chest to Bar Pull Ups
6 Hang Squat Cleans
10 Chest to Bar Pull Ups
Time Completed
Round 4
4 Hang Squat Cleans
5 Ring Muscle Ups
4 Hang Squat Cleans
5 Ring Muscle Ups
Time Completed
AMRAP Hang Squat Cleans
Score 1 Total Reps in Workout 2 A (Round 1
AMRAP)
Score 2 Total Reps in workout 2B
Time at last successfully completed round
under time cap
:
Workout 2 Score Card - Masters 45+ Division
Workout 2A
AMRAP 3:00
8 Hang Squat Clean 95/65
10 lateral burpee over bar
Rest/Transition 2:00
Workout 2B
Beginning at 5:00 on the clock and with a 3:00 time cap
Round 1
8 Hang Squat Cleans
10 Lateral Burpees
8 Hang Squat Cleans
10 Lateral Burpees
8 Hang Squat Cleans
10 Lateral Burpees
8 Hang Squat Cleans
10 Lateral Burpees
complete:
2 rounds of :
7 hang squat cleans 115/75
10 lateral burpee over bar
If all reps are completed before 8:00 minute proceed to:
2 rounds of :
6 hang squat cleans 115/75
15 pull ups
If all reps are completed before 11:00 minute proceed to:
2 rounds of:
5 hang squat cleans 165/105
10 Chest to Bar pull ups
If all reps are completed before 14:00 minute proceed to:
2 rounds of:
4 hang squat cleans 165/105
5 ring muscle ups
With any time remaining on clock:
AMRAP Hang Squat cleans 185/115
Stop at 17:00 Minutes
Round 2
7 Hang Squat Cleans
10 Lateral Burpees
7 Hang Squat Cleans
10 Lateral Burpees
Time Completed
Round 3
6 Hang Squat Cleans
15 Pull Ups
6 Hang Squat Cleans
15 Pull Ups
Time Completed
Round 4
6 Hang Squat Cleans
10 Chest to Bar Pull Ups
6 Hang Squat Cleans
10 Chest to Bar Pull Ups
Time Completed
Round 4
4 Hang Squat Cleans
5 Ring Muscle Ups
4 Hang Squat Cleans
5 Ring Muscle Ups
Time Completed
AMRAP Hang Squat Cleans
Score 1 Total Reps in Workout 2 A (Round 1
AMRAP)
Score 2 Total Reps in workout 2B
Time at last successfully completed round
under time cap
:
Workout 2 Score Card - Super Scaled Division
Workout 2A
AMRAP 3:00
8 hang power clean 75/55
10 lateral burpee over bar
Rest/Transition 2:00
Workout 2B
Beginning at 5:00 on the clock and with a 3:00 time cap
Round 1
8 Hang Power Cleans
10 Lateral Burpees
8 Hang Power Cleans
10 Lateral Burpees
8 Hang Power Cleans
10 Lateral Burpees
8 Hang Power Cleans
10 Lateral Burpees
complete:
2 rounds of :
7 hang power clean 95/65
10 lateral burpee over bar
If all reps are completed before 8:00 minute proceed to:
2 rounds of :
6 hang power cleans 95/65
15 jumping pull ups
If all reps are completed before 11:00 minute proceed to:
2 rounds of:
5 hang power cleans 1115/75
10 Jumping Chest to Bar pull ups
If all reps are completed before 14:00 minute proceed to:
2 rounds of:
4 hang powercleans 115/75
5 pull ups
With any time remaining on clock:
AMRAP Hang Squat cleans 135/95
Stop at 17:00 Minutes
Round 2
7 Hang Power Clean
10 Lateral Burpees
7 Hang Power Clean
10 Lateral Burpees
Time Completed
Round 3
6 Hang Power Clean
15 Jumping Pull Ups
6 Hang Power Clean
15 Jumping Pull Ups
Time Completed
Round 4
6 Hang Power Cleans
10 Jumping Chest to Bar Pull Ups
6 Hang Power Cleans
10 Jumping Chest to Bar Pull Ups
Time Completed
Round 4
4 Hang Power Cleans
5 Pull Ups
4 Hang Power Cleans
5 Pull Ups
Time Completed
AMRAP Hang Squat Cleans
Score 1 Total Reps in Workout 2 A (Round 1
AMRAP)
Score 2 Total Reps in workout 2B
Time at last successfully completed round
under time cap
: