CYPRUS THROWDOWN - QUALIFIER WORKOUT 16...2016/07/16 · 5 squat clean 10 toes to bar (knee raisers...

WORKOUT INFO

RX

MASTER 35-39

MASTER MEN 40-44

MASTER MEN 45+

MASTER WOMEN 40+

SCALED & TEENS

n/af: 50 kgs m: 70 kgs f: 24 kgs m: 32 kgs n/a

WORKOUT DESCRIPTION

PART A is a 7 minute AMRAP of:

5 squat clean

10 toes to bar (knee raisers scaled/teens)

15 kettlebell swings

20 double unders (40 single unders for scaled/teens)

SCORE: total amount of reps completed

RUNNING

CLOCK

there is a

2 mins

transition

time from

PART A

to

PART B

www.cyprusthrowdown.eu

CYPRUS THROWDOWN - QUALIFIER WORKOUT 16.2 inviting athletes from all over the world 17th - 22th of July 2016

Submission and Approval Deadline: EEST 23:59, 22th JULY 2016

WORKOUT 16.2 is splited in two parts:

PART B is a 3 minute AMRAP of:

ring muscle up

(RX, MASTERS 35-39, MASTER MEN 40-44)

bar muscle up

(MASTER MEN 45+, MASTER WOMEN 40+)

thrusters

(SCALED, TEENS)


SQUAT CLEAN WEIGHT KETTLEBELL WEIGHT THRUSTERS WEIGHT

f: 60 kgs m: 80 kgs f: 24 kgs m: 32 kgs n/a n/a

n/a

n/a m: 70 kgs n/a m: 32 kgs n/a n/a

n/a m: 60 kgs n/a m: 24 kgs n/a

m: 30 kgs

f: 40 kgs n/a f: 20 kgs n/a n/a n/a

f: 25 kgs m: 40 kgs f: 16 kgs m: 20 kgs f: 20 kgs

NOTESThis workout is splitted in 2 parts in a running clock. Part A begins from a standing position and with the barbell on the ground loaded to the appropriate weight. At the call of “3, 2, 1 … go,” the athlete will perform 5 squat cleans, then 10 toes to bar (10 knee raisers for scaled/teens), then 15 kettlebell swings and then 20 double unders (40 single unders for scaled/teens). The athlete then will head back to the barbell to begin the next round. The athlete will continue on the same fashion until the 7 minute time cap is completed. The score of the athlete is the total number of repetitions completed within the 7 minute time cap.After Part A and with the clock running, the athletes will have 2 minute transition time to Part B. For the scaled and teens division the athletes must load a barbell with the required weight. On the 9th minute, the athlete may start Part B. The athlete will have a 3 minute to perform as many reps as possible of the required exercise.

DEADLINE FOR SCORE SUBMISSION AND COACH APPROVALDeadline for score submission and coach approval for Workout 16.2 is the 22th of July @ 23:59 Eastern European Summer Time. The athletes are allowed to submit their scores earlier but no later than the deadline. If scores are not submitted andapproved as above, they will not be valid and the athlete will not be ranked.VIDEO SUBMISSION STANDARDSA public link of your video must be submitted. The video should be loaded to a video hosting site and the public link to that video has to be provided when you submit your score. Prior to starting, film the plates, the barbell and the kettlebell to be used so the loads can be clearly seen. All video submissions should be uncut and unedited in order to accurately display the performance. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards.

Cyprus Throwdown ⁞ Inviting athletes from all over the worldwww.cyprusthrowdown.eu

EQUIPMENTTo complete this workout you will need:● A barbell loaded to the appropriate division weight.● Pull-up Bar.● A kettlebell on the appropriate division weight.

● Jump rope.

WEIGHTS*The official weight is in kgs. For your convenience, the minimum acceptable weights in lbs are:80 kgs - 175 lbs 70 kgs - 155 lbs 60 kgs - 135 lbs 50 kgs - 110 lbs 40 kgs - 90 lbs 25 kgs - 55 lbs32 kgs - 70 lbs 24 kgs - 53 lbs20 kgs - 45 lbs 16 kgs - 35 lbs



5 squat clean




RUNNING CLOCK

there is a

2 mins

transition time

from

PART A

to

PART B


ring muscle up


bar muscle up


thrusters

(SCALED, TEENS)SCORE: total amount of reps completed SCORE: total amount of reps completed

WORKOUT MOVEMENT STANDARDS




Cyprus Throwdown ⁞ Inviting athletes from all over the world

The barbell begins on the ground. Touch and go is permitted. No bouncing or dropping and catching the barbell on the rebound. Once dropped, the barbell must settle on the ground before beginning the next repetition.

SQUAT CLEAN

The rep is complete when the athlete’s hips and knees are fully extended, and the bar is resting on the shoulders in the front rack position with the elbows in front of the bar.

The athlete must pass through a full squat with the hips clearly below the top of the knees. A power clean or split clean followed by a front squat will be permitted.

In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must be in contact with the bar at the same time, inside the hands.

The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body.

TOES TO BAR / KNEE RAISERS

For scaled and teens, the hanging knee raise begins just like the toes-to-bar but ends when the athlete has raised their knees above the height of their hip.



5 squat clean





ring muscle up


bar muscle up


thrusters

(SCALED, TEENS)


RUNNING CLOCK

there is a

2 mins

transition time

from

PART A

to

PART BSCORE: total amount of reps completed






At the bottom, the wrists must touch the thighs and the bell must pass behind the heels. There is no requirement for flexing the knees.

KETTLEBELL SWING

At the top of the swing, the kettlebell must be fully inverted (bell over the handle), centered over the feet with the hips and knees fully extended and the arms straight.

This is the standard double-under in which the rope passes under the feet twice for each jump. For Scaled andteens divisions, this is the standard single-under in which the rope passes under the feet once for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts.

THRUSTERS

This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. The bar starts on the ground. No racks allowed. The hip crease must clearly pass below the top of the knees in the bottom position. A full squat clean into the thruster is allowed if the bar is on the ground.

DOUBLE / SINGLE UNDERS

The barbell must come to a full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body.







5 squat clean




RUNNING CLOCK

there is a

2 mins

transition time

from

PART A

to

PART B


ring muscle up


bar muscle up


thrusters

(SCALED, TEENS)SCORE: total amount of reps completed SCORE: total amount of reps completed


In the muscle-up, you must begin with, or pass through, a hang below the rings with arms fully extended (with or without a ‘false grip’) and the feet off the ground.

RING MUSCLE UP

The elbows must be fully locked out while supporting yourself above the rings. Kipping the muscle-up is acceptable, but swings or rolls to support are not permitted. If consecutive kipping muscle-ups are performed, a change of direction below the rings is required.

BAR MUSCLE UP

For the bar muscle-up, you must begin with, or pass through, a hang below the bar with arms fully extended and the feet off the ground. Kipping the muscle-up is acceptable, but pullovers, rolls to support or glide kips are not permitted. The heels may not rise above the height of the bar during the

At the top, the elbows must be fully locked out while the athlete supports himself or herself above the bar with the shoulders over or in front of the bar. Athletes must pass through some portion of a dip to lockout over the bar.

MOVEMENT

RO

UN

D 1

RO

UN

D 2

RO

UN

D 3

RO

UN

D 4

RO

UN

D 5

RO

UN

D 6

RO

UN

D 7

RO

UN

D 8

5

SQUAT CLEANS

10 TOES TO BAR

(10 KNEE RAISERS)

15

KETTLEBELL SWINGS

20 DOUBLE UNDERS

(40 SINGLE UNDERS)

REPS AFTER

ROUND

50

(70)

100

(140)

150

(210)

200

(280)

250

(350)

300

(420)

350

(490)

400

(560)

WORKOUT INFO

RX

MASTER 35-39

MASTER MEN 40-44

MASTER MEN 45+

MASTER WOMEN 40+

SCALED & TEENS

n/a n/a

PART B

SCORECARD




n/a

NAME: GENDER: MALE □ FEMALE □

DIVISION: RX □ MASTER 35 - 39 □ SCALED □ TEENS □

MASTER MEN 40 - 44 □ MASTER MEN 45+ □ MASTER WOMEN 40+ □

THE TOTAL NUMBER OF REPS COMPLETED IS

SQUAT CLEAN WEIGHT KETTLEBELL WEIGHT THRUSTERS WEIGHT


ring muscle up


bar muscle up


thrusters

(SCALED, TEENS)



5 squat clean




SCORE: total amount of reps completed SCORE: total amount of reps completed

RUNNING CLOCK

there is a

2 mins

transition time

from

PART A

to

PART B

PART A

n/a

f: 60 kgs m: 80 kgs f: 24 kgs m: 32 kgs n/a n/a

n/a m: 70 kgs n/a m: 32 kgs n/a

f: 50 kgs m: 70 kgs f: 24 kgs m: 32 kgs

m: 60 kgs n/a m: 24 kgs n/a n/a

I confirm the information above accurately represents my performance for the workout

JUDGES'S NAME ATHLETE'S SIGNATURE

_______________________________ _______________________________

m: 30 kgs

f: 40 kgs n/a f: 20 kgs n/a n/a n/a

f: 25 kgs m: 40 kgs f: 16 kgs m: 20 kgs f: 20 kgs

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CYPRUS THROWDOWN - QUALIFIER WORKOUT 16...2016/07/16 · 5 squat clean 10 toes to bar (knee raisers...

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