WORKOUT INFO RX & MASTERS 35-39 MASTERS 40-44 MASTERS MEN 45-49 MASTERS WOMEN 45+ MASTERS MEN 50 SCALED & TEENS n/a f: 25 kgs WORKOUT DESCRIPTION www.cyprusthrowdown.eu CYPRUS THROWDOWN - QUALIFIER WORKOUT 17.1 inviting athletes from all over the world 9th - 14th of July 2017 Submission and Approval Deadline: EEST 23:59, 14th JULY 2017 WORKOUT 17.1 is splited in two parts: PART A has a 1 minute time cap to find: 1 rep max CLUSTER RUNNING CLOCK Part B starts on the 1-min mark PART B is: FRAN 21 - 15 - 9 thrusters pull ups SCORE: the highest weight successfully lifted. SCORE: total time to complete the workout. THRUSTERS m: 42.5 kgs f: 30 kgs m: 42.5 kgs m: 42.5 kgs n/a f: 30 kgs m: 42.5 kgs n/a m: 42.5 kgs f: 25 kgs NOTES This workout is splitted in two parts in a running clock. The athlete may preload two different barbells for Part A and Part B. Part A begins with the barbell on the floor loaded to the appropriate weight and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will have 1 minute to find the one rep max cluster. Athlete’s score for Part A will be the highest weight successfully lifted. As soon as the clock reaches the 1 minute mark, Part B begins with the barbell on the floor loaded to the appropriate weight and the athlete standing tall. The athlete will perform 21 thrusters and then 21 pull ups, then 15 thrusters and 15 pull ups and then 9 thrusters and 9 pull ups. Every second counts in this workout. Athlete’s score for Part B, will be the time it takes to complete all the repetitions. There is no time cap for Part B. DEADLINE FOR SCORE SUBMISSION AND COACH APPROVAL Deadline for score submission and judge approval for Workout 17.1A and 17.1B is the 14th 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 and approved as above, they will not be valid and the athlete will not be ranked. VIDEO SUBMISSION STANDARDS A 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 and barbell to be used so the loads c an be clearly seen. A clock or timer, with the running workout time clearly visible, should be in the frame throughout the entire workout. 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 world www.cyprusthrowdown.eu EQUIPMENT To complete this workout you will need: ● A barbell that is loaded to the appropriate weight for Part A and another barbell that is loaded to the appropriate weight for Part B. WEIGHTS *The official weight is in kgs. For your convenience, the minimum acceptable weights in lbs are: 42.5 kgs - 95 lbs 30 kgs - 65 lbs 25 kgs - 55 lbs
Transcript
WORKOUT INFO
RX & MASTERS 35-39
MASTERS 40-44
MASTERS MEN 45-49
MASTERS WOMEN 45+
MASTERS MEN 50
SCALED & TEENS
n/a f: 25 kgs
WORKOUT DESCRIPTION
www.cyprusthrowdown.eu
CYPRUS THROWDOWN - QUALIFIER WORKOUT 17.1 inviting athletes from all over the world 9th - 14th of July 2017
Submission and Approval Deadline: EEST 23:59, 14th JULY 2017
WORKOUT 17.1 is splited in two parts:
PART A has a 1 minute time cap to find:
1 rep max CLUSTER
RUNNING
CLOCK
Part B
starts on
the 1-min
mark
PART B is:
FRAN
21 - 15 - 9
thrusters
pull ups
SCORE: the highest weight successfully lifted. SCORE: total time to complete the workout.
THRUSTERS
m: 42.5 kgs f: 30 kgs
m: 42.5 kgs
m: 42.5 kgs n/a
f: 30 kgs
m: 42.5 kgs n/a
m: 42.5 kgs f: 25 kgs
NOTESThis workout is splitted in two parts in a running clock. The athlete may preload two different barbells for Part A and Part B.Part A begins with the barbell on the floor loaded to the appropriate weight and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will have 1 minute to find the one rep max cluster. Athlete’s score for Part A will be the highest weight successfully lifted.As soon as the clock reaches the 1 minute mark, Part B begins with the barbell on the floor loaded to the appropriate weight and the athlete standing tall. The athlete will perform 21 thrusters and then 21 pull ups, then 15 thrusters and 15 pull ups andthen 9 thrusters and 9 pull ups. Every second counts in this workout. Athlete’s score for Part B, will be the time it takes to complete all the repetitions. There is no time cap for Part B.
DEADLINE FOR SCORE SUBMISSION AND COACH APPROVALDeadline for score submission and judge approval for Workout 17.1A and 17.1B is the 14th 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 and approved 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 thatvideo has to be provided when you submit your score. Prior to starting, film the plates and barbell to be used so the loads can be clearly seen. A clock or timer, with the running workout time clearly visible, should be in the frame throughout the entire workout. 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 that is loaded to the appropriate weight for Part A and another barbell that is loaded to the appropriate weight for Part B.
WEIGHTS*The official weight is in kgs. For your convenience, the minimum acceptable weights in lbs are:42.5 kgs - 95 lbs 30 kgs - 65 lbs 25 kgs - 55 lbs
WORKOUT 17.1 is splited in two parts:
PART A has a 1 minute time cap to find:
1 rep max CLUSTER
PART B is:
FRAN
21 - 15 - 9
thrusters
pull ups
www.cyprusthrowdown.eu
CYPRUS THROWDOWN - QUALIFIER WORKOUT 17.1 inviting athletes from all over the world 9th - 14th of July 2017
Submission and Approval Deadline: EEST 23:59, 14th JULY 2017
WORKOUT MOVEMENT STANDARDS
RUNNING
CLOCK
Part B starts
on the
1-min mark
SCORE: the highest weight successfully lifted. SCORE: total time to complete the workout.
Cyprus Throwdown ⁞ Inviting athletes from all over the worldwww.cyprusthrowdown.eu
THRUSTERThis 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. Using a ball, box or other object to check for proper depth is not allowed. The barbell must come to a full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body.
CLUSTERThis is a standard barbell cluster in which the barbell moves from the bottom of a full squat clean to full lockout overhead. The bar starts on the ground. The hip crease must clearly pass below the top of the knees in the bottom position. Using a ball, box or other object to check for proper depth is not allowed. The barbell must come to a full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body.
THRUSTERS and CLUSTER PULL UPS
At the top, the chin must break the horizontal plane of the bar.
This is a standard chinover the bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed as long as all the requirements are met. The arms must be fully extended at the bottom, with the feet off the ground.
