ACT2015-61

Event 1: “Ring Of Fire” + “Axle F”

12 Minutes

Score 1: 

Score 1: 90 Secs Max Unbroken Toes Through Rings +  Ring Muscle Up Complex (Intermediate/Sub-Masters)

Score 1: 90 Secs Max Unbroken Ring Muscle Ups (40+ through 45+)

Score 1: 90 Secs Max Ring Muscle Ups (50+)

30 Seconds Rest

*Score 2: 

10 Min AMRAP:

10 Axle Bar Thrusters 

30 Toes to Bar

10 Axle Bar Thrusters

10 Power Cleans

30 Bar Facing Burpees

10 Power Cleans

10 Shoulder to OH

30 Pull-Ups

10 Shoulder to OH

Max Distance Front Rack Walking Lunges in remaining time

*Intermediate and Sub-Masters- 120lb axle bar

Masters 40+ and 45+- 100lb axle bar

Masters 50+ use 80lb axle bar and only 20 reps of Toes to Bar, Burpees, and Pullups

DESCRIPTION OF EVENT

There are 2 Scores for this event.

Score 1:

On 3,2,1, GO, the athlete will move from the starting mat to the rings. They will complete as many reps as stated above in 90 seconds. For those doing Unbroken sets (Intermediate, Sub-Masters, 40+, 45+), their score will begin once they hold on to the rings and end once they let go of the rings and land on the ground. For Masters 50+, they may let go of rings as many times as needed within the 90 seconds.

The Unbroken Toes through Rings + Ring Muscle Up complex is 2 movements together. Movement 1 is Toes Through Rings. Movement 2 is a Ring Muscle Up. Scoring will be .5 reps per movement and the reps must be done consecutively. Movement 1 must be done before Movement 2. Once both are complete, the athlete has 1 Rep and can then start over on Movement 1. The athlete cannot repeat a movement over and over for a half a rep, both movements must be done consecutively to advance. Once the athlete drops from the rings, the score is recorded.

Unbroken Ring Muscle Ups are as many Ring Muscle Ups an athlete can do before dropping to the ground after letting go of the rings.

Score 2:

On 3,2,1, GO, the athletes will move from the starting mat to the axle bar and start the workout. Once they complete the Thrusters/Toes to Bar/Thrusters, they will move the barbell down the lane and start their Power Cleans/Burpees/Power Cleans. Once they finish that, they will move their barbell down the lane and start the Shoulder to OH/Pullups/Shoulder to OH. After that, they will begin their front rack walking lunges. For the Walking Lunges, every 10 feet is 1 rep.

EQUIPMENT USED:

Rogue Stubby Axle Bar (20lbs)

Rings for Muscle Ups

Pullup Bar

CLICK HERE FOR ALL MOVEMENT STANDARDS


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Event 2: “The Old Ball and Chain”

10 Minutes Total Time

Score 1: 500M Row TT (4 Mins)

Score 2:

6 Min AMRAP

(Intermediate, 35+, 40+, 45+)

5 Over The Shoulder Throws @100lbs

30 Double Unders

(Masters 50+)

3 Over The Shoulder Throws@100lbs

15 Heavy Rope Skips

DESCRIPTION OF EVENT

Score 1

Athletes will complete a 500M Row for time. Score is their time in the countdown function of the C2 Rower. They have 4 minutes to complete this before Score 2 begins.

Score 2

On 3,2,1, Go, the athlete will complete the AMRAP of 5 Over the Shoulder Throws and 30 Double Unders or 3 Over the Shoulder Throws  and 15 Heavy Rope Skips for 6 Minutes. Score 2 is the total amount of reps completed.

Please refer to our MOVEMENT STANDARDS page for details on each movement.

EQUIPMENT USED

Concept 2 Rower

60lb Slam Ball (Females)

100lb Slam Ball (Males)

Rogue Outlaw 120 Heavy Rope (1.5″ Diameter, 5lbs)

Jumprope (athletes bring their own)


20150711South Central Invitational Comp-20

Event 3: THreSHˌ(h)ōld

For Time, 5 Minute Timecap

INTERMEDIATE/SUB-MASTERS EVENT

21 Wall Balls (25) to 10 Feet

15 Deadlifts (205)

4 Rope Climbs to 15′

15 Deadlifts

21 Wall Balls

4 Bar Muscle Ups

Run to Finish Mat

40+ & 45+ MASTERS EVENT

21 Wall Balls (25) to 10 Feet

15 Deadlifts (185)

3 Rope Climbs to 15′

15 Deadlifts

21 Wall Balls

3 Bar Muscle Ups

Run to Finish Mat

50+ MASTERS EVENT

5 Chest to Bar Pullups

15 Wall Balls (25) to 10 Feet

15 Deadlifts (155)

2 Rope Climbs to 15’

15 Deadlifts

15 Wall Balls

5 Chest to Bar Pullups

Run to Finish Mat

EQUIPMENT USED

25lb Slam Ball

Men’s Barbell

Pullup Bar

15′ Rope

DESCRIPTION OF EVENT

ON 3,2,1 GO, the athletes will move from the starting mat and complete the work above. Once completed, they will run to the finish mat for their time.

Their score is their time. If they do not finish, they will score 5:00 and any remaining reps will be added to their score.

Please refer to our MOVEMENT STANDARDS page for details on each movement.