The Workouts

******

Note: Masters workouts are the same unless specified otherwise by the ”Mast: xxx” regarding either weights or type of movement.

Day 1

******

#1 “Smells like Grace”- Time cap, 8 min

For time:
10 Clean & Jerk (60/40kg. Mast: 50/30kg), 30 lateral jumps over the bar, move xx meters
10 C&J (70/50. Mast: 60/40), 30 lateral jumps, move xx meters
10 C&J (80/55. Mast: 70/45), 30 lateral jumps

Scoring
This is a timed event. The fastest time wins. Times will be separated by seconds. If all reps are not completed before the time cap, every rep left of the workout at the stop signal will be added to that  time as 1 second. Every completed clean and jerk is a rep. Every lateral jump is a rep. Moving the bar does Not count as a rep.

Rules
Clean and jerk: Bottom position, both sides of the bar touches the ground. The bar can be taken in any manner from the ground to the overhead position, as long as it makes contact with the front of the shoulders before it continues overhead. In the top position you must have fully extended knees, hips and elbows, with your feet beside each other. The ears must be visible in front of the arms, seen from the side.

Lateral jumps: the movement must start and end with both feet on the ground, beside the bar. The jump over the bar must be done sideways, with the feet beside each other. This means the feet must leave the ground at the same time and land together at the same time.
Move: moving the bar (and changing weights) must be done without changing the direction of the bar. The bar can be carried in any fashion as long as it doesn’t change angle. It must be moved past the markings before anything else is done. The weight change is done with weights that lies ready at the next station. You must also replace/put back the collars on the bar before lifting.

#2 “Snatch Fran”- Time cap, 7 min

For time, 21-15-9 reps of: Squat Snatch (50/35kg. Mast: 40/30kg),  CTB pull ups/Pull-ups (Mast: Pull-ups)

Scoring
This is a timed event. The fastest time wins. Times will be separated by seconds. If all reps are not completed before the time cap, every rep left of the workout at the stop signal will be added to that time as 1 second.

Rules
Snatch: Bottom position is with both sides of the bar touching the ground. The hands must grab the bar outside the legs. In the upward lift, the bar can not pause in its way up to above the head and it can not touch your body above the chest. The middle position is achieved by reaching a sitting depth with the crease of the hip below the height of the knee. The bar can not touch any part of the head or shoulders. The top position is achieved when you reach fully extended knees, hips and elbows, with the feet beside each other. The ears must be visible in front of the arms, seen from the side. You are allowed to perform a power snatch with a following overhead squat to achieve the snatch. (Scaling = 30/20kg).

CTB pull-ups / Pull-ups: For both type of pull-ups, the bottom position and grip rules are the same. Any type of grip is allowed. The bottom position is when the arms/elbows are fully extended. In CTB, the top position is when the bar physically touches the chest below the collar bones. In regular Pull-ups, the top position is when the chin is above the height of the bar. (Scaling = jumping CTB pull-ups/jumping pull-ups. From where bar is at the middle of the forearms when standing under the bar with both arms overhead)

#3 “Strong Moves”

50 seconds to lift. 10 seconds to rotate to next station. Complete the heaviest deadlift possible within the following ladder:
Men:       130-150-165-180-190-200-210-220-230-240 kilograms
Women:        70-80-90-100-110-120-125-130-135-140 kilograms

Separating factor: Burpees. If there is time left to the 50 second cap after a failed lift, you are allowed to perform maximum amount of burpees to earn additional tenth of points.

Scoring
The heaviest achieved weight in kilograms is your score. Additional burpees add on to that as tenth of points. For example, if you were successful on 130 kilograms, failed on 135 but managed to get 15 more burpees in, your score is 131,5.

Rules
Event rules: Complete as many of the ladder steps as possible to get the highest amount of points. On each step you begin at the call “Rotate” and then have 50 seconds to get the weight up. You are allowed as many attempts as possible on each bar. After 50 seconds you have 10 seconds to rotate to the next station. If you are not able to complete a lift within the 50 second window, you are allowed to earn additional tenth of points by performing as many burpees as possible until that time runs out. When you hear “50!” time is up. After doing burpees, your event is over – no more lifts. You do not have to make a deadlift attempt before you begin doing burpees. Every burpee gives you 0,1 point.
Deadlift: Bottom position is with both sides of the bar touching the ground (obviously). The hands are outside the legs. In the top position, the knees and the hips are fully extended and the shoulders are behind the bar, seen from the side.

Burpees: In the bottom position your chest is touching the ground (the chest is the sternum and above). In the top position you have extended knees, hips and is upright, in the air with the hands touching behind the head.

Day 2

#4 “Stabilize-Midline-Snatch”- “Time cap”, 8 min

2 min: Handstand for max time, within circle. 5 attempts to accumulate max time.
2 min: Toes to bar, max reps. 1 attempt
4 min: Establish 1 rep max in Snatch.

Scoring
Every second you manage to accumulate in Handstand is compared to all other athletes and gives you a placement in relation to them. Every repetition you manage to accumulate in Toes to Bar is compared to all other athletes and gives you a placement in relation to them. Every kilogram and half kilogram (collars are not included) you manage to snatch in one lift is compared to all other athletes and gives you a placement in relation to them.
At the end all of your “sub placements” will be summed up and compared as a total placement in relation to the others. For example, Athlete A got 56 seconds, 35 reps and 75 kilos. Athlete B got 68 seconds, 30 reps and 71 kilos. Athlete A scores 4 (2+1+1) and places 1st. Athlete B scores 5 (1+2+2) and places 2nd.
If there are athletes who score the exact same, the separating factor will be the highest placing(s). If we use the example above, Athlete A would win since that person has achieved two first place finishes, compared to Athlete B’s single first placement.

Rules
Event rules: You have 2 minutes, to complete the handstand part, 2 minutes to complete the toes to bar part and 4 minutes to complete the snatch part. You will get a signal when to move on, but chose when you start attempting.

Handstand: The handstand time begins when the only thing in contact with the ground is one or two hands, with hips above shoulders, knees above hips and feet above knees. In other words, no frog stands or planches count. Handstand ends and time pauses/stops when anything other than the hands touches the ground again, or you move body parts below points described above. During the handstand you can shift balance and move hands around but must remain within the marked circle (1,5 meters in diameter) with any part of your hands. As soon as any part of your body other than your hands touches the ground or any part of your hands touches outside the marking, time pauses/stops. You have 5 attempts to accumulate maximum time i handstand, within 2 minutes.

Toes to bar: You remain on the ground until the signal is given. The bottom position is when both arms are fully extended, the knees are at least below the hips and the feet are at least below the knees. The top position is when both feet, at the same time, physically touch the bar. You have one attempt at doing maximum reps and that goes on for as long as you can hold on to the bar.

Snatch: You can not touch the bar or the weights until signal is given. Start position is quite obvious – the bar lies there, waiting for you. The hands must grab the bar outside the legs. In the upward lift and until the top position is achieved, the bar can not touch your body above the chest. The bottom position is achieved when you reach a sitting depth with the crease of the hip below the top of the knee, seen from the side. And the bar must be above the head. The top position is achieved when you reach fully extended knees, hips and elbows, with the feet beside each other. The ears must be visible in front of the arms, seen from the side. As long as you hit these positions during the lift, any technique is allowed to achieve the “snatch”. You are allowed as many attempts as you wish to achieve maximum weight in 1 repetition. You will have access to 127,5 kilograms if you do not request additional weights before the start of the event.

After event 4, the following number of athletes move on to the final event..

4 Female masters 40-49 and 4 Male masters +50
8 Male masters 40-49
16 Females
16 Males

 #5 “Standardized Madness”- Time cap, 19 min

For time:
1000m run
25 Burpee-box jumps (60/45cm)
25 Goblet Squats (32/24kg. Mast: 24/16kg)
25/15 CBV Pull-ups (Chin Breaking Vertical)
25/15 Ringdips
25 Knees to Elbows
2 X 20m Overhead Walking Lunge (20/10kg)
2 X 20m Shuttle runs with weight (20/10kg)
3 X 20m Shuttle runs

Scoring
This is a timed event. The fastest time wins. Times will be separated by seconds. If all reps are not completed before the time cap, every rep left of the workout at the stop signal will be added to that time as 1 second. The 20m lunge walk counts as 1 rep. Every 20m weighted shuttle run counts as 1 rep. Every 20m shuttle run counts as 1 rep.

Rules
Run: In the run you must have both feet behind the marking until the signal for start is given. During the run, you can not in any way distract, interfere or hinder any other athlete. To pass another athlete, you must run passed that person to the side, without interfering.

Burpee-box jumps: In the bottom position the chest is touching the ground (the chest is the sternum and above). In the top position you STAND on the box with fully extended knees and hips.

Goblet Squat: Start position is with the knees and hips fully extended. The weight is, at all times, held in front of the chest with any type of grip. The bottom position is achieved when you reach a sitting depth with the crease of the hip below the top of the knee, seen from the side. The movement is finished when you reach the start position again. Neither weight, nor arms can not touch the top of your legs at any time during the movement. In other words, no support between them.

CBV Pull-ups: Any type of grip is allowed. The bottom position is when the arms/elbows are fully extended. The top position is when the chin is directly above, or physically touching, the Top of the bar. That means breaking the vertical line of the bar, not the horizontal line.
Ring dips: In the bottom position your shoulders are below the height of the elbows and the hips has moved the same distance as the shoulders, from the top position. In the top position you have Completely extended elbows and the hands are no wider than shoulder width apart. You will be required to show how much elbow extension you can achieve before the event and are required to reach the same elbow extension on each rep.

Knees to Elbows: The bottom position is when both arms are fully extended, the knees are at least below the hips and the feet are at least below the knees. The top position is when both knees, at the same time, physically touch the elbows or any point higher up on the forearms.

Overhead Walking Lunge: You must start a lunge step from behind the start marking. The weight must be kept above your head, without touching the head. In each step, the back knee must touch the ground. In the top position, the knees and hips must be open (no duck-walking). You must finish the walk by standing up from a lunge step, and placing both feet, beyond the finish marking. You restart any pauses from where the foot of the last extended leg was.

Shuttle runs with weight: in the start, both feet must be behind the starting line. The weight can be held anyway you prefer, as long as it is only held by your body, and not equipment. To complete one length you must have both feet on the ground beyond the line. On the return the weight can not be set down before both feet are beyond the line.

Shuttle run: in the start, both feet must be behind the starting line. To complete one length you must have both feet on the ground beyond the line. On the finish, time stops when you have both feet beyond the line. After that, you can enjoy any choice of beverage. Cheers.