Test 3 – Skill
Test 3 – 00:00 – 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
U18: 50kg/ 32.5kg
U16: 35kg/ 22.5kg
U14: 20kg/ 15kg
7:00 – 30:00 Rest
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.
The athlete’s score is the total amount of reps completed in 7-minutes.
If cap is reached, score is CAP plus reps completed.
This workout has 2 scores.
Score 1 is for reps
Score 2 is a technical score which must be entered under Test 3 – Skill (technical points)
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.
1 Rep= 1 Clean + 1 Front Squat + 1 Shoulder to Overhead + 1 Back Squat + 1 Back Rack Shoulder to Overhead
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.
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.
Athletes start with a Technique Score of 6.
The athletes’ Technical Official will deduct 1 point from the athletes’ Technique Score for each fault listed below that is committed by the athlete:
1 point is deducted if the athlete fails to jump with straight legs. A soft bend in the knees during the rebound phase is allowed. A donkey kick or any significant bend of the knees will result in a deduction.
1 point is deducted if the athlete pikes at the hips during the jump. A forward incline of the torso or a forward lifting of the legs in the jump will result in a deduction. Athletes must maintain vertical alignment of the shoulders, hips, knees, and ankles in order to avoid a deduction.
1 point is deducted if the athletes’ travels forward or backward in their jump. To assist in judging forward or backward travel it is suggested that technical officials mark an X on the floor and instruct athletes to perform double unders on the X. Moving off of the X in any direction during the jump would result in a deduction.
1 point is deducted if the athlete rounds their back and shows flexion of the spine throughout any phase of their lift. This means a deduction is incurred if there is rounding of the back coming off the floor or coming out of the bottom of the squat.
1 point is deducted if the athletes’ knees do not track in line over the toes for the duration of any squat. This deduction is incurred if the inside of the patella travels medially past the big toe (i.e. inside of the big toe).
1 point is deducted if the athlete does not maintain a neutral spine during the overhead phase of the lift. This deduction is incurred if there is excessive arching (overextension) on the press or lockout phase of the lift.
Test 4 – Mixed: Youth
Test 4: 30:00 – 47:00
For time: (17min CAP)
50 Dumbbell Shoulder to Overhead
50 Toes to Bar
50 Dumbbell Deadlifts
50 Handstand Push-ups
2x 10kg/ 2x 5kg Dumbbells & Abmat Handstand Push-ups
2x 15kg/ 2x 10kg Dumbbells & Abmat Handstand Push-ups
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. 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.
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.
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.
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.
Athletes have until 10am on May 16th to submit scores
Programmed by @weareunifyd
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