November 2, 2019 – Live. Perform. Compete

November 2, 2019 – Live. Perform. Compete

Live

A. For Time: Box Jumps, Clean and Jerks, and Alternating Pistols

For Time:
30 Box Jumps 24/20 inches
15 Clean and Jerks @ 95/65 lbs
30 Box Jumps 24/20 inches
15 Clean and Jerks @ 135/85 lbs
30 Box Jumps 24/20 inches
10 Clean and Jerks @ 185/115 lbs
30 Alternating Pistols
10 Clean and Jerks @ 225/145 lbs
30 Alternating Pistols
5 Clean and Jerks @ 275/175 lbs
30 Alternating Pistols
5 Clean and Jerks @ 315/205 lbs
Time Cap: 20 minutes

After the call of “3, 2, 1 … go,” the athlete may perform 30 box jumps followed by 15 clean and jerks, then 30 box jumps followed by 15 clean and jerks at a heavier weight, then 30 box jumps followed by 10 clean and jerks, increasing the weight again. Next, the athlete performs 30 single-leg squats followed by 10 clean and jerks, then 30 single-leg squats followed by 5 clean and jerks, and finally, 30 single-leg squats followed by 5 clean and jerks. Again, the weight of the clean and jerk increases each round.

Athletes may set up multiple barbells. If one barbell is used, the athlete may receive assistance changing the load on the bar. Receiving any assistance other than adjusting loading is not permitted unless safety is an immediate concern.

TIEBREAK
If the athlete completes the entire workout prior to the 20-minute time cap, their score will be their total time, and there will be no tiebreaker.

If the athlete is not able to complete the entire workout in the allotted time, a tiebreaker will be factored into their score. During the workout, be sure to note the athlete’s time at the end of each set of box jumps and single-leg squats. When the athlete submits their score, there will be a space for their final rep count and an additional field for them to enter the elapsed time at which they completed their final rep of box jumps or single-leg squats. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher. Do NOT use a countdown timer.

EQUIPMENT
– Box of appropriate height for your division (the top of the box must be at least 15-by-15 inches)
– Barbell
– Standard bumper plates (18-in. diameter) to load to the appropriate weight for your division*
– Medicine ball* (scaled divisions)
– Collars to secure the plates on the barbell

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 6 kg (14 lb.), 9 kg (20 lb.), 15 kg (35 lb.), 20 kg (45 lb.), 25 kg (55 lb.), 29 kg (65 lb.), 34 kg (75 lb.), 38 kg (85 lb.), 43 kg (95 lb.), 47 kg (105 lb.), 52 kg (115 lb.), 56 kg (125 lb.), 61 kg (135 lb.), 65 kg (145 lb.), 70 kg (155 lb.), 79 kg (175 lb.), 83 kg (185 lb.), 93 kg (205 lb.), 102 kg (225 lb.), 124 kg (275 lb.), and 142 kg (315 lb.).

For each workout, be sure the athlete has adequate space to safely complete all the movements. Clear the area of all extra equipment, people, or other obstructions.

Any athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified from the competition.

VIDEO SUBMISSION STANDARDS
– Film the plates and barbell so the loads can be seen clearly, and show the height of the box with a tape measure.
– Scaled divisions also need to film the medicine ball.
– Videos must be uncut and unedited to accurately display the performance.
– Your judge and a clock or timer must be visible throughout the workout.
– Shoot the video so all exercises can be seen clearly meeting the movement standards.
– Videos shot with a fisheye lens or similar lens may be rejected.

B. For Time: Box Jumps, Clean and Jerks, and Medicine Ball Step-Ups

For Time:
30 Box Jumps 24/20 inches
15 Clean and Jerks @ 65/35 lbs
30 Box Jumps 24/20 inches
15 Clean and Jerks @ 95/55 lbs
30 Box Jumps 24/20 inches
10 Clean and Jerks @ 115/75 lbs
30 Medicine Ball Step-Ups 24/20 inches @ 20/14 lbs
10 Clean and Jerks @ 135/95 lbs
30 Medicine Ball Step-Ups 24/20 inches @ 20/14 lbs
5 Clean and Jerks @ 155/115 lbs
30 Medicine Ball Step-Ups 24/20 inches @ 20/14 lbs
5 Clean and Jerks @ 185/135 lbs
Time Cap: 20 minutes

After the call of “3, 2, 1 … go,” the athlete may perform 30 box jumps followed by 15 clean and jerks, then 30 box jumps followed by 15 clean and jerks at a heavier weight, then 30 box jumps followed by 10 clean and jerks, increasing the weight again. Next, the athlete performs 30 med-ball step-ups followed by 10 clean and jerks, then 30 med-ball step-ups followed by 5 clean and jerks, and finally, 30 med-ball step-ups followed by 5 clean and jerks. Again, the weight of the clean and jerk increases each round.

Athletes may set up multiple barbells. If one barbell is used, the athlete may receive assistance changing the load on the bar. Receiving any assistance other than adjusting loading is not permitted unless safety is an immediate concern.

TIEBREAK
If the athlete completes the entire workout prior to the 20-minute time cap, their score will be their total time, and there will be no tiebreaker.

If the athlete is not able to complete the entire workout in the allotted time, a tiebreaker will be factored into their score. During the workout, be sure to note the athlete’s time at the end of each set of box jumps and med-ball step-ups. When the athlete submits their score, there will be a space for their final rep count and an additional field for them to enter the elapsed time at which they completed their final rep of box jumps or med-ball step-ups. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher. Do NOT use a countdown timer.

EQUIPMENT
– Box of appropriate height for your division (the top of the box must be at least 15-by-15 inches)
– Barbell
– Standard bumper plates (18-in. diameter) to load to the appropriate weight for your division*
– Medicine ball* (scaled divisions)
– Collars to secure the plates on the barbell

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 6 kg (14 lb.), 9 kg (20 lb.), 15 kg (35 lb.), 20 kg (45 lb.), 25 kg (55 lb.), 29 kg (65 lb.), 34 kg (75 lb.), 38 kg (85 lb.), 43 kg (95 lb.), 47 kg (105 lb.), 52 kg (115 lb.), 56 kg (125 lb.), 61 kg (135 lb.), 65 kg (145 lb.), 70 kg (155 lb.), 79 kg (175 lb.), 83 kg (185 lb.), 93 kg (205 lb.), 102 kg (225 lb.), 124 kg (275 lb.), and 142 kg (315 lb.).

For each workout, be sure the athlete has adequate space to safely complete all the movements. Clear the area of all extra equipment, people, or other obstructions.

Any athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified from the competition.

VIDEO SUBMISSION STANDARDS
– Film the plates and barbell so the loads can be seen clearly, and show the height of the box with a tape measure.
– Scaled divisions also need to film the medicine ball.
– Videos must be uncut and unedited to accurately display the performance.
– Your judge and a clock or timer must be visible throughout the workout.
– Shoot the video so all exercises can be seen clearly meeting the movement standards.
– Videos shot with a fisheye lens or similar lens may be rejected.

C.

Fitness League Scaled 20.4
For time:
30 box step ups, 24/20"
15 DB clean and jerks @12.5kg/5kg.
30 box step ups, 24/20"
15 clean and jerks @15/7.5kg
30 box step ups, 24/20"
10 DB clean and jerks @17.5/10kg
30 medicine-ball step-ups @20lbs/14lbs & 24/20"
10 DB clean and jerks @20/12.5kg.
30 medicine-ball step-ups @20lbs/14lbs & 24/20"
5 DB clean and jerks @ 22.5/15kg
30 medicine-ball step-ups @20lbs/14lbs & 24/20"
5 DB clean and jerks @25/17.5kg
Scoring: Time (lower is better)
Time Cap: 20 minutes

Perform

A. For Time: Box Jumps, Clean and Jerks, and Alternating Pistols

For Time:
30 Box Jumps 24/20 inches
15 Clean and Jerks @ 95/65 lbs
30 Box Jumps 24/20 inches
15 Clean and Jerks @ 135/85 lbs
30 Box Jumps 24/20 inches
10 Clean and Jerks @ 185/115 lbs
30 Alternating Pistols
10 Clean and Jerks @ 225/145 lbs
30 Alternating Pistols
5 Clean and Jerks @ 275/175 lbs
30 Alternating Pistols
5 Clean and Jerks @ 315/205 lbs
Time Cap: 20 minutes

After the call of “3, 2, 1 … go,” the athlete may perform 30 box jumps followed by 15 clean and jerks, then 30 box jumps followed by 15 clean and jerks at a heavier weight, then 30 box jumps followed by 10 clean and jerks, increasing the weight again. Next, the athlete performs 30 single-leg squats followed by 10 clean and jerks, then 30 single-leg squats followed by 5 clean and jerks, and finally, 30 single-leg squats followed by 5 clean and jerks. Again, the weight of the clean and jerk increases each round.

Athletes may set up multiple barbells. If one barbell is used, the athlete may receive assistance changing the load on the bar. Receiving any assistance other than adjusting loading is not permitted unless safety is an immediate concern.

TIEBREAK
If the athlete completes the entire workout prior to the 20-minute time cap, their score will be their total time, and there will be no tiebreaker.

If the athlete is not able to complete the entire workout in the allotted time, a tiebreaker will be factored into their score. During the workout, be sure to note the athlete’s time at the end of each set of box jumps and single-leg squats. When the athlete submits their score, there will be a space for their final rep count and an additional field for them to enter the elapsed time at which they completed their final rep of box jumps or single-leg squats. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher. Do NOT use a countdown timer.

EQUIPMENT
– Box of appropriate height for your division (the top of the box must be at least 15-by-15 inches)
– Barbell
– Standard bumper plates (18-in. diameter) to load to the appropriate weight for your division*
– Medicine ball* (scaled divisions)
– Collars to secure the plates on the barbell

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 6 kg (14 lb.), 9 kg (20 lb.), 15 kg (35 lb.), 20 kg (45 lb.), 25 kg (55 lb.), 29 kg (65 lb.), 34 kg (75 lb.), 38 kg (85 lb.), 43 kg (95 lb.), 47 kg (105 lb.), 52 kg (115 lb.), 56 kg (125 lb.), 61 kg (135 lb.), 65 kg (145 lb.), 70 kg (155 lb.), 79 kg (175 lb.), 83 kg (185 lb.), 93 kg (205 lb.), 102 kg (225 lb.), 124 kg (275 lb.), and 142 kg (315 lb.).

For each workout, be sure the athlete has adequate space to safely complete all the movements. Clear the area of all extra equipment, people, or other obstructions.

Any athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified from the competition.

VIDEO SUBMISSION STANDARDS
– Film the plates and barbell so the loads can be seen clearly, and show the height of the box with a tape measure.
– Scaled divisions also need to film the medicine ball.
– Videos must be uncut and unedited to accurately display the performance.
– Your judge and a clock or timer must be visible throughout the workout.
– Shoot the video so all exercises can be seen clearly meeting the movement standards.
– Videos shot with a fisheye lens or similar lens may be rejected.

Compete

A. For Time: Box Jumps, Clean and Jerks, and Alternating Pistols

For Time:
30 Box Jumps 24/20 inches
15 Clean and Jerks @ 95/65 lbs
30 Box Jumps 24/20 inches
15 Clean and Jerks @ 135/85 lbs
30 Box Jumps 24/20 inches
10 Clean and Jerks @ 185/115 lbs
30 Alternating Pistols
10 Clean and Jerks @ 225/145 lbs
30 Alternating Pistols
5 Clean and Jerks @ 275/175 lbs
30 Alternating Pistols
5 Clean and Jerks @ 315/205 lbs
Time Cap: 20 minutes

After the call of “3, 2, 1 … go,” the athlete may perform 30 box jumps followed by 15 clean and jerks, then 30 box jumps followed by 15 clean and jerks at a heavier weight, then 30 box jumps followed by 10 clean and jerks, increasing the weight again. Next, the athlete performs 30 single-leg squats followed by 10 clean and jerks, then 30 single-leg squats followed by 5 clean and jerks, and finally, 30 single-leg squats followed by 5 clean and jerks. Again, the weight of the clean and jerk increases each round.

Athletes may set up multiple barbells. If one barbell is used, the athlete may receive assistance changing the load on the bar. Receiving any assistance other than adjusting loading is not permitted unless safety is an immediate concern.

TIEBREAK
If the athlete completes the entire workout prior to the 20-minute time cap, their score will be their total time, and there will be no tiebreaker.

If the athlete is not able to complete the entire workout in the allotted time, a tiebreaker will be factored into their score. During the workout, be sure to note the athlete’s time at the end of each set of box jumps and single-leg squats. When the athlete submits their score, there will be a space for their final rep count and an additional field for them to enter the elapsed time at which they completed their final rep of box jumps or single-leg squats. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher. Do NOT use a countdown timer.

EQUIPMENT
– Box of appropriate height for your division (the top of the box must be at least 15-by-15 inches)
– Barbell
– Standard bumper plates (18-in. diameter) to load to the appropriate weight for your division*
– Medicine ball* (scaled divisions)
– Collars to secure the plates on the barbell

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 6 kg (14 lb.), 9 kg (20 lb.), 15 kg (35 lb.), 20 kg (45 lb.), 25 kg (55 lb.), 29 kg (65 lb.), 34 kg (75 lb.), 38 kg (85 lb.), 43 kg (95 lb.), 47 kg (105 lb.), 52 kg (115 lb.), 56 kg (125 lb.), 61 kg (135 lb.), 65 kg (145 lb.), 70 kg (155 lb.), 79 kg (175 lb.), 83 kg (185 lb.), 93 kg (205 lb.), 102 kg (225 lb.), 124 kg (275 lb.), and 142 kg (315 lb.).

For each workout, be sure the athlete has adequate space to safely complete all the movements. Clear the area of all extra equipment, people, or other obstructions.

Any athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified from the competition.

VIDEO SUBMISSION STANDARDS
– Film the plates and barbell so the loads can be seen clearly, and show the height of the box with a tape measure.
– Scaled divisions also need to film the medicine ball.
– Videos must be uncut and unedited to accurately display the performance.
– Your judge and a clock or timer must be visible throughout the workout.
– Shoot the video so all exercises can be seen clearly meeting the movement standards.
– Videos shot with a fisheye lens or similar lens may be rejected.

B.

Accessory:
A. Option 1 (choose 1 or 2):
2 mins Ski @ moderate pace
2 mins C2 bike @ moderate pace
2 mins Row @ moderate pace

—rest 2 mins between rounds—
x3-4 setsScoring: Not Scored

C.

Accessory:
Option 2 (choose 1 or 2):
A1. Standing barbell supinated bicep curls 3 x 8-12 reps. Rest 30s
A2. Banded PVC tricep pusdowns 3 x 8-12. Rest 30s
B1. 30 degree chest supported 2 arm DB rear delt flies 3 x 10-15. Rest 30s
B2. Ring dip support hold 3 x 30-45s. REst 30s

Scoring: Not Scored

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