03/11/2023
⚠️MOVEMENT STANDARDS CLARIFICATION ⚠️
Clarification on a few movements after tonight's judges brief.
WORKOUT 1 - Grip & Rip
* Beginners - Ring Row Standard, Bear Crawls in place of Wall Walks.
* Scaled - Toes to Air Standard, Wall walk Standard, Pull Ups - Chin Over Bar
* Intermediate- Wall Walk standard, Pull Up standard - Chest to Bar, No Burpee penalties allowed - all movements to be completed to best of ability.
WORKOUT 2 - Catch Your Breath
Swim completed before KB movements commence. Swim starts each round with both hands on the starting wall.
For safety reasons, NO DIVING ALLOWED!
WORKOUT 3 - Burn & Sqworm
Beginners - female athletes will use 6kg wall balls and perform synch squats in place of thrusters, synch lunges, and synch lateral burpee over worm. Step up/down burpees and stepping over the worm is permitted. Lunges must be forward in case we have to them on the spot. No reverse lunges.
Beginner Males will use the worm as prescribed.
Scaled athletes will complete 35/25 (male/female) worm thrusters.
Intermediate athletes will complete 40/30 worm thrusters.
WORKOUT 4 - Breath & Heave
The heat starts with athlete 1 on the rower, hands behind their back. The barbell will be empty, but athlete 2 can set the bar up once the row commences. There will be a 20 second transition between the rower and barbell.
Only the heaviest complex will be counted each round.
The hang clean must be stood up fully before the front squats can begin.
No bouncing the barbell off the thighs during the hang clean.
