Release 2 Test 3: Gymnastic Skill / Test 4: Mixed Modal
Test 3 - Gymnastic Skill
3 x 3min AMRAP 3min on 1min rest - 3 sets (11mins)
60 double unders 20 handstand pushups 10 bottom to top pistols (5 each leg, must be alternating)
RX, INTERMEDIATE & MASTERS As Prescribed SCALED 60 single unders 3 wall walks 10 candlestick squats
SCORE: Score is for reps. Athletes must combine total reps from all 3 AMRAPS and enter score.
NOTE: Each 3 minutes is an AMRAP Begin each 3 min AMRAP back at the beginning of the skipping
DOUBLE UNDER: The rope must pass twice around the body in a forward motion with one jump. Swinging the rope backward is not permitted. For the rep to count, the rope must clear the feet twice. Attempts where the rope catches before clearing the feet twice do not count.
SINGLE UNDER: The rope must pass once around the body in a forward motion with one jump Attempts where the rope catches before clearing the feet do not count. Swinging the rope backward is not permitted. For the rep to count, the rope must clear the feet once. Both feet must leave the ground together
HANDSTAND PUSH UP: Hands must be within a box marked out on the floor that measures 36 inches wide and 24 inches deep. The movement begins at the top of a handstand with the arms fully locked out, the heels on the wall. At the bottom of each rep, the head touches the ground. At the top of each rep, the arms return to fully locked out with the heels on the wall. Kipping is allowed.
WALL WALK: Movement starts with athlete lying on the ground in a prone position, chest and thighs touching the ground and feet touching the wall. Chest and thighs must return to the ground between each rep Feet and hands walk up the wall together. BOTH hands and fingers must completely come behind a lined marker set at 50cm from wall for the rep to count Control must be shown on the entire way down the wall until reaching the start position again where chest and thighs must touch the ground before the next rep can begin.
CANDLESTICK PISTOL: Rep starts lying on back with heels off the ground. The arms MUST contact the ground OVERHEAD and can assist in a push off. When the ROLL TO PISTOL is performed, no part of the body can touch the ground other than the working leg. During this stage the arms MUST NOT contact the ground. Legs must be alternating. Rep is complete when the athlete is standing tall shoulders over hips and knees. Other leg and foot not touching the ground. After the rep is complete the athlete may return to the ground anyway they, like this includes using the hands before the next rep begins.
CANDLESTICK SQUAT: Rep starts lying on back with heels off the ground. The arms MUST contact the ground OVERHEAD and can assist in a push off. When the ROLL TO SQUAT is performed no part of the body can touch the ground other than the legs. During this stage the arms MUST NOT contact the ground When the roll to squat is performed no part of the body can touch the ground other than the legs. Rep is complete when the athlete is standing tall shoulders over hips and knees. After the rep is complete the athlete may return to the ground anyway they like, this includes using the hands before the next rep starts.
Test 4 - Mixed Modal For time - 10min cap 50 HANG power clean 40 wall ball 30 power snatch 20 stationary front rack/rear stepping lunge 10 ring muscle ups
RX, INTERMEDIATE & MASTERS Barbell 35/50kg wall ball 6/9kg @ 9/10ft
SCALED Barbell 25/35kg Wall ball 6/9kg @ 9/10ft No muscle ups!!
*SCALED, the test is complete after the lunges! *INTERMEDIATE & MASTERS, DO NOT STRESS if you can no do muscle ups...It's programmed in a way that most (almost all) of you will not get to this point (If you do, that is an exceptional effort!) TIE BREAK: RX, Intermediate & MastersAthletes must take a tie break time after the 20 lunges are complete!
*TEST 3 - GYMNASTIC SKILL & TEST 4 - MIXED MODAL may be completed separately (different days is fine) and submitted any time before March 18th @10am AEST
SCORE: Score is for time. If athlete does not complete the test within the set time, then score is CAP plus reps COMPLETED
NOTE: SCALED do not attempt muscle ups. The test is complete after the 20 lunges. HANG POWER CLEAN Bar must start from the hang. Any repetitions starting from the ground must achieve a deadlift lockout (hips and knees fully extended, shoulders behind the bar) before re-dipping to initiate the hang power clean. Bar can not pass below the top of knee for it to be classed as a hang clean. The barbell must travel from hang (anywhere between the knees and the hips) to the shoulders with the athlete receiving the bar above a parallel squat position. Each rep finishes with bar racked on shoulders and elbows clearly in front of the bar with the hips and knees fully extended. Cleaning the barbell from the ground in one continuous motion is not permitted.
WALL BALL 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 centre of the ball must hit the target at or above the specified target height. If the ball hits lower or does not hit the wall, the rep does not count! Athlete must squat below parallel for the rep to count.
POWER SNATCH The Barbell must go directly from the ground to overhead in one motion, without stopping at the shoulders or touching the body anywhere above the hips. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, the bar directly over the heels, and the feet together. A clean and jerk is not permitted.
FRONT RACK/REAR STEPPING LUNGE The barbell is supported by the top of the shoulder, or at shoulder height. Elbows must be clearly in front of the barbell. Athlete steps backwards with one leg while bending the front leg until the back knee touches the ground and then rise until both knees and hips are brought back together and locked out before proceeding with the next lunge. A pause at the top of each repetition is not required. The athlete must alternate legs successively.
RING MUSCLE-UPS The movement begins in a dead hang on the rings and arms fully extended. (It is not strict, you can swing from here) Feet must be off the ground at the bottom of each repetition. At the top, athletes must have elbows fully locked out while supporting themselves above the rings. Heels must not rise above the bottom of the rings during the kip.