Release 2 - aussie throwdown online qualifier 2021

Test 4, Test 5, Test 6

TEST 4 - Bodyweight Skill 11min clock (running up)

RX / MASTERS Accumulate a 2min L sit

Into AMRAP of:

1 Turkish Get-up each arm 16/24kg KB 50 Double unders INTERMEDIATE Accumulate a 90sec knee tuck with body supported between 2x 24" boxes Into AMRAP of: 1 Turkish Get-up each arm 12/16kg KB

50 Double unders SCALED Accumulate a 90sec knee tuck with body supported between 2x 24" boxes Into AMRAP of: 1 Turkish Get-up each arm 8/12kg KB 50 Single unders SCORE

For max reps FLOW

Please be sure to watch the demonstration video!

Set the clock to 11mins running up. Athletes must accumulate prescribed time in the position specific to their division. (L-Sit on dumbbells or knee tuck with body supported between 2x24" boxes Athletes may drop down at any time to rest, time during rest will not count towards accumulated time. Athletes must not move on to the next part of the workout until the accumulated prescribed time is met. Once the prescribed time is met, the athlete can then AMRAP through 1 kettlebell turkish get-up on each arm followed by 50 double unders (singles unders for scaled) for the remainder of the 11 minutes. If an intermediate athlete chooses to complete the workout using the scaled DB weight and/or perform single unders, they must mark the scaled box when submitting their score. If an athlete scales, they can not place higher than an athlete who performs the workout as prescribed Movement Standards:

L-SIT ON DUMBBELLS Athletes position dumbbells either side of hips with hands holding dumbbells. Athletes then support body weight on hands with hips bent and legs held horizontally creating the L-shape. Heels must be raised off the ground and knees must not bend more than 90 degrees KNEE TUCK ON 2x24” BOX Athletes position 2x24 inch boxes either side of hips. Athletes support body weight on hands with hips bent and knees HIGHER than belly button Athletes may drop down at any time to rest but rest time will not count towards accumulated time. TURKISH GET-UP Athletes begin movement laying flat on the ground with legs, glutes, back and head in contact with the ground Athletes must keep the kettlebell in contact with the back of the wrist/forearm but no

other part of the body as they move into a standing position Kettlebell must stay higher than the head at all times with minimal arm bend Overhead lockout position must be achieved at the top of the movement At the top position, the athlete must show hip, knee and elbow lock out with kettlebell overhead, Athletes may then return to the lying position on the ground with the kettlebell still only supported by one arm. Rep is complete when athlete is laying flat on the ground with legs, glutes, back and head in contact with the ground again Athletes must move through the up and down position in a controlled manner

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

TEST 5 - Mixed Modal RX / MASTERS For time - 20 min cap

15 power snatch 35/50kg

into

21, 15, 9

box jump

toes to bar

into

15 clean and jerk 35/50kg INTERMEDIATE For time - 20 min cap

15 power snatch 30/40kg

into

21, 15, 9

box jump

toes to bar

into

15 clean and jerk (same bar 30/40kg) SCALED For time - 20 min cap

15 power snatch 15/25kg Into 21, 15, 9

Box steps ups Knee raises into 15 clean and jerk 15/25kg SCORE For time If an athlete does not complete the workout, the score is CAP plus reps completed FLOW Clock is set to a 20 minute timer Once the timer begins, the athlete will perform 15 snatches Once all 15 snatches are complete, the athlete will move into 21 box jumps, then 21 toes to bar, 15 box jumps, 15 toes to bar, 9 box jumps then 9 toes to bar Athletes then begin their 15 clean and jerks using the same bar and weight. Movement Standards:

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. BOX JUMP This is a two-foot jump onto the box.

The hips and knees must open fully while in control on top of the box.

The athlete may jump down or step down. INTERMEDIATE may step up and down TOES TO BAR The athlete must go from a full hang to having the toes touch the pull-up bar.

Both feet must touch the bar together, inside the hands.

The arms and hips must be fully extended at the bottom and the feet must be brought back behind the line of the bar, not out front.

CLEAN AND JERK

In this movement, the barbell goes from the ground to the front rack position then to the overhead position.

Movement is completed when the athlete comes to a standing position with knees and hips fully extended with the barbell overhead and the arms fully extended at the elbows and shoulders.

This may be a full or power clean.

KNEE RAISES

Arms must go from a full hang to having the knees lifted higher than the line of the hip.

The arms and hips must be fully extended at the bottom and the feet must be brought back behind the vertical line of the bar, not out front. TEST 6 - Power

For weight moved 90sec cap 15/20 cal row buy in Into

Max thrusters (weight is athletes choice)

RX / MASTERS / INTERMEDIATE A prescribed SCALED 12/15 cal row buy in

Into

Max thrusters (weight is athletes choice)

SCORE Total amount of weight moved eg: 15 reps @ 45kg = 675 or 25 x 30kg = 750 This weight can be any weight you choose! FLOW Athletes select their thruster weight prior to beginning the workout. The weight selected can not be changed once the workout begins Clock is set to 90 seconds Athletes begin on the rower with hands behind their back. Once the time begins, athletes row their prescribed amount of calories. Once the prescribed calories are seen on the rower screen, the athlete may get off the rower and begin their thrusters. Workout is complete once the 90 second timer sounds.


ROW

Athletes start on the rower with hands behind their back until the clock begins.

Athletes cannot make an attempt to get off the rower until they see the required calories are met.

The damper setting and foot positions may be adjusted by the athlete at any time during the row. THRUSTER The barbell will start from the ground.

When taking the barbell from the ground, athletes can choose to either power clean the barbell to the shoulders and then go into a thruster, or you can do a full squat clean into the thruster.

On each repetition, at the bottom of the movement the hip crease must go below the top of the knee and at the top of the movement the knees, hips and arms must be fully extended, with the bar directly over mid-foot.

A front squat and push press is permitted, however a push jerk is not permitted and will be classed as a no rep. Athlete must select thruster weight before the workout begins

Weight can not be changed during the 90sec window.

SCORE SUBMISSION May 12th at 10am AEST

VIDEO SUBMISSION Athletes who expect to qualify for the Finals are required to record and submit videos into Competition corner


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