Release 2 – 3 Test in 90 minutes

 

Test 4 – Skill

Test 4: 0:00-7:00

AMRAP in 7mins of:

20 Double Unders

2 Bear Complex reps

1 Bear Complex Rep= 1 Clean + 1 Front Squat + 1 Shoulder to Overhead + 1 Back Squat + 1 Back Rack Shoulder to Overhead

Weight:

Open/ Teams/ Youth 19-20/ Masters 30-39

70kg/ 50kg

Masters 40-59

60kg/ 40kg

Masters 60+

50kg/ 32.5kg

Rest: 7:00-30:00

Notes:

This test starts with the athlete standing tall with a skipping rope in hand. On the call of go the athlete may begin their 20 double unders. Once they complete their double unders they will move to the barbell and complete 2 bear complex reps (1 Clean + 1 Front Squat + 1 Shoulder to Overhead + 1 Back Squat + 1 Back Rack Shoulder to Overhead) before commencing the next round. Refer to the movement standards for more clarity on what is allowed for the bear complex reps. 

Score:

The athlete’s score is the total amount of reps completed in 7-minutes.

Movement Standards:

Double Unders

This is a standard double under in which the rope passes completely under the feet twice for each jump. The rope must spin forward for the rep to count.

Bear Complex

1 Rep= 1 Clean + 1 Front Squat + 1 Shoulder to Overhead + 1 Back Squat + 1 Back Rack Shoulder to Overhead

You may squat clean and thruster.

You may also back squat and thruster to finish the rep.

The full sequence (of 1 rep) must be completed unbroken, if at any stage during the rep the barbell touches the floor you have to start the rep again from the clean. 

Clean portion: The barbell must start on the floor and finish in the front rack position.

Front Squat portion: The barbell must be in the front rack position and the crease of the hip must pass below the top of the knee at the bottom. It is NOT necessary to lock out the hips and legs to complete the front squat before lifting the barbell overhead. 

Shoulder to Overhead portion: The barbell must start in the front rack position. To complete the rep, the athlete’s hips, knees and arms must be extended, and the bar directly over the middle of the body.

Back Squat portion: The barbell must be in the back rack position and the crease of the hip must pass below the top of the knee at the bottom. It is NOT necessary to lock out the hips and legs to complete the back squat before lifting the barbell overhead. 

Back Rack Shoulder to Overhead portion: The barbell must start in the back rack position. To complete the rep, the athlete’s hips, knees and arms must be extended, and the bar directly over the middle of the body.

WeTime

Test 5 – Mixed

Test 5: 30:00-47:00

For time: (17min CAP)

50 Dumbbell Shoulder to Overhead

50 Toes to Bar

50 Dumbbell Deadlifts

50 Handstand Push-ups

Open/ Teams/ Youth 19-20/ Masters 30-54

2x 22.5kg/ 2x 15kg Dumbbells

Masters 55 +

2x 15kg/ 2x 10kg Dumbbells & Abmat Handstand Push-ups

Rest: 47:00-84:00

Notes:

This test starts with the dumbbells on the floor and the athlete standing tall. On the call of go the athlete may begin their 50 dumbbell shoulder to overhead. They will then complete 50 toes to bar, dumbbell deadlifts and handstand push-ups. 

Score:

The athlete’s score will be the total time it takes to complete the test or the total number of repetitions completed at the time cap.
If cap is reached, score is CAP plus reps completed

Movement Standards:

Dumbbell Shoulder to Overhead

The dumbbells must be at the shoulders to begin the shoulder to overhead. A press, push press, push jerk, or split jerk are all allowed as long as the finish position is achieved. The rep is completed when the dumbbells are locked out overhead with the arms, hips, and legs extended. Both dumbbells must be over or slightly behind the centre of the athlete’s body, with the feet in line.

Toes to Bar

At the start of each rep, the arms must be extended and the heels must be brought back behind the bar with the feet off the ground. Overhand, underhand, or mixed grip are all permitted. The rep is completed when both feet come in contact with the bar at the same time, between the hands. Any part of the feet may make contact with the bar.

Dumbbell Deadlifts

The athlete must hold the dumbbells by the handles, outside the legs, sumo deadlifts are not allowed. Each rep begins with at least the front head of both dumbbells touching the ground at the same time. The rep is completed when the athlete’s hips and knees are at full extension, and the athlete’s head and shoulders are in line vertically over the hips.

Handstand Push-ups

The inside of the box for the handstand push-up must measure 102cm wide and 61cm deep. The arms must be extended before the athlete can descend. Each rep begins and ends with the athlete in the lockout position with the heels against the wall and arms extended. The hands must remain inside the 102x61cm box, if any part of the hand, including the fingers, touches the tape line at any time, the rep will not count. The athlete will need to start again from the lockout position. At the bottom, the head must make contact with the ground. The feet do not need to remain in contact with the wall for the duration of the movement, but the feet must return to the wall at the beginning and end of each rep. Kipping is allowed. The rep is completed when the athlete returns to the lockout position with the heels on the wall and has their arms, hips and legs extended.

Test 6 – Power

Test 6: 84:00-90:00

For time: (6min CAP)

6 Burpee Box Jump Overs

10 Snatches

12 Burpee Box Jump Overs

10 Snatches

6 Burpee Box Jump Overs

 

Open/ Teams/ Youth 19-20/ Masters 30-39

70kg/ 50kg & 24”/ 20”

Masters 40-54

60kg/ 40kg & 24”/ 20”

Masters 55 +

45kg/ 30kg & 24”/ 20” (Step-ups Allowed)

Notes:

This test starts with the athlete standing tall behind the box. On the call of go, the athlete may begin their burpee box jump overs. After completing 6 burpee box jump overs, the athlete will move to the barbell and complete 10 snatches. Then, the athlete will move back to the box. After completing 12 burpee box jump overs, 10 snatches and 6 burpee box jump overs, time will be recorded when the feet land on the opposite side of the box. 

Score:

The athlete’s score will be the total time it takes to complete the workout or the total number of reps completed before the 6-minute time CAP. 

If cap is reached, score is CAP plus reps completed

Movement Standards:

Burpee Box Jump Overs

The burpee box jump-over starts with the athlete perpendicular to the box while touching their chest and thighs on the ground, and finishes with the athlete jumping over the box. Setting the box at an angle is not allowed. A two foot takeoff is required (unless your division says otherwise), and only the athlete’s feet may touch the box. After landing on the box, the athlete may jump or step off to the other side. If the athlete lands on the box or completes step-ups, both feet must touch the top of the box before stepping or jumping off. Alternatively, the athlete may jump completely over the box. If jumping over the box, the feet must pass over the box, not around it, and the athlete must use a two foot landing. There is no requirement to stand tall while on top of the box. Each rep is completed when both feet are on the ground on the opposite side of the box. From there, the athlete may begin their next rep. 

Snatch

The barbell begins on the ground and must be lifted overhead in one motion. 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 the athlete begins the next rep. The barbell must come to full lockout overhead, with the hips, knees and arms extended, and the bar directly over or slightly behind the middle of the body. Power, squat, and split snatches are allowed. Hang snatches are NOT allowed.

WeTime

Athletes have until 10am may 11th to submit scores

Programmed by @weareunifyd

#afff #onlinequalifier22 #functionalfitness #chasingbetter #weareunifyd #bulknutrients #livesore #wetime

Categories: blog

Leave a Reply

Your email address will not be published.