“The DE2CENT”
11 Minutes Total Time, 2 Parts
PART 1
FOR TIME
(7 Minute Timecap)
30 Deadlifts
15 Bar Facing Burpees
20 Power Cleans
10 Bar Facing Burpees
10 Power Snatches
5 Bar Facing Burpees
1 Minute Break
PART 2
AMRAP in 3 Minutes
100 Double Unders
AMRAP Overhead Squats in remaining time
Weights For Each Division:
Deadlifts/Power Cleans/Power Snatches/OH Squats
Rx: 175/115/95/85
Intermediate/Masters 35+: 155/105/85/75
Masters 40+/Scaled: 135/95/75/65
Teen 16-17: 115/85/65/55
Teen 10-11: 45/35/PVC/PVC + SINGLE UNDERS
*FEMALES WILL USE 35lb FEMALE BARBELLS
CLICK HERE FOR OFFICIAL BARBELL LOADING
Description of Event:
On 3,2,1, GO, the athlete will complete the deadlifts and then the burpees. They will then strip the weights and complete the cleans and burpees. They will then strip the weights and complete the snatches and burpees. Their time is noted when they complete the final burpee. Collars must be used for all lifts. If the athlete does not complete the entire workout, the remaining reps will be added to the 7 minute timecap.
After the 7 minutes, all athletes will have a 1 minute break to strip their weights once more. Another 3,2,1,GO will take place and they will complete the double unders and OH Squats. Their score will be the number of Double Unders plus OH Squats they complete. If they completed all the Double Unders and 15 OH Squats, their score is 115 reps. If they only complete 77 Double Unders, their score is 77 reps.
MOVEMENT STANDARDS
Deadlifts
This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout. The athlete must deadlift with both feet on the correct white numbers in order for the reps to count.
Deliberate bouncing of the barbell is not allowed. Dropping the barbell after the completion of the repetition is permitted. Hitching is permitted, as long as full extension of the knees and hips is eventually reached.
Power Cleans
Each repetition starts from the ground. The bar must be cleaned from the ground to the shoulders in one motion. Each repetition finishes with the bar racked on the shoulders and the elbows clearly in front of the bar with the hips and knees fully extended. Full (squat) cleans are permitted.
Power Snatches
The power snatch begins on the ground, and the barbell is brought overhead in one smooth motion. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body. Touch-and-go is permitted. No bouncing. Split snatches and muscle snatches are permitted as long as they meet the movement requirements. Full (squat) snatches are permitted.
Bar Facing Burpees
Each burpee must be performed perpendicular to and facing the barbell. The athletes’ heads cannot be over the barbell. The athletes’ bottom position has their chests and thighs touching the ground. They must then jump over the barbell from both feet and land on two feet. One-footed jumping, landing or stepping over is not permitted.
Double Under
This is the standard double-under in which the rope passes under the feet twice for each jump. The rope must spin forward for the rep to count.
Overhead Squat
At the bottom, the hip crease must be below the top of the knee. At the top, the barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. Athletes may get the barbell overhead any way they choose. A full squat snatch is permitted, but not required, to start the movement if standard depth is achieved.
“Gym-Nasty”
Female Rx
12 Minutes Total Time
PART 1: 7 Minute AMRAP:
2 Rope Climbs to 15’
2 Bar Muscle Ups
30 Foot Weighted OH Lunge Walk
10 Shoulder to OH
30 Foot Weighted OH Lunge Walk
10 Shoulder to OH
(40lb Rogue Stubby Axle Bar for entire event)
1 Rep = 10 Feet for Walking Lunge
<1 Minute Break>
PART II: For Time with a 4 Minute Timecap
30 Toes to Bar
30 Chest to Bar Pullups
<RUN TO MAT>
Female Intermediate/35+
12 Minutes
PART I: 7 Minute AMRAP:
1 Rope Climb to 15′
8 Chest to Bar Pullups
30 Foot Weighted Front Rack Lunge Walk
10 Shoulder to OH
30 Foot Weighted Front Rack Lunge Walk
10 Shoulder to OH
(40lb Rogue Stubby Axle Bar for entire event)
1 Rep = 10 Feet for Walking Lunge
<1 Minute Break>
For Time: 4 Minute Timecap
30 Toes to Bar
30 Pullups
<RUN TO MAT>
Female Scaled, Female 40+, and Female Teen
12 Minutes
PART I: 7 Minute AMRAP:
1 Rope Climb to 15′
Then 2 Rounds of
30 Foot Weighted Back Rack Lunge Walk
10 Shoulder to OH
30 Foot Weighted Back Rack Lunge Walk
10 Shoulder to OH
(40lb Rogue Stubby Axle Bar for entire event)
(Female Teens 13-15 will use 20lb Rogue Stubby Axle Bar for entire event)
1 Rep = 10 Feet for Walking Lunge
<1 Minute Break>
For Time: 4 Minute Timecap
25 Toes to Bar
25 Pullups
<RUN TO MAT>
DESCRIPTION OF EVENT
There are 2 parts to this workout with a separate score for each part.
Part I, the athlete will begin in the starting area behind the rig. They will proceed and complete their movements listed above. The axle bar will be placed in front of the rig and the athlete will lunge walk away from the rig for 30 feet and then lunge walk back toward the rig for the returning 30 feet. Every 10 feet will be a rep.
Part II, the athlete will begin in the starting area behind the rig and make their way to the pull up bar. Once they are finished with their reps, they will run away from the starting area to a finish area where their time will be noted. Any unfinished reps will be added to the time.
MOVEMENT STANDARDS
Rope Climb to 15′
In the rope climb, the athlete ascends the rope to touch the cross beam at the top. Jumping up to begin each ascent is permitted. On the descent, the athlete does not have to show control but it is highly recommended to be under control here.
Pull Ups/Chest to Bar Pullups
This is a standard 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. At the top, the chin must break the horizontal plane of the bar.
This is a standard chest-to-bar pull-up. Any style of pull-up is permitted, as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chest (any point below the clavicle) must clearly come into contact with the bar.
Bar Muscle Ups
Each athlete 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 glidekips are not permitted. The heels may not rise above the height of the bar during the kip.
At the top, the elbows must be fully locked out while the athlete supports themselves 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.
Weighted Walking Lunge (Back Rack/Front Rack/Overhead)
Forward motion will only be allowed while the load is being supported in the back rack, front rack, or overhead position. In the Overhead position, the elbows may be bent but the bar may not touch or drop lower than the top of the athletes head. On each lunge, the trailing knee must make contact with the ground at the bottom. At the top of each step, the athlete must stand with the hips and knees fully extended. If the knee does not touch the ground, or if the next step is initiated (or the weight is dropped) before fully standing up, the barbell will need to be brought backward to where the previous rep began. The feet DO NOT have to come together at the top of the lunge.
Shoulder to Overhead
Each rep begins with the axle on the shoulders. The rep finishes with the weight fully locked out overhead centered over the middle of the body. A shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees are fully extended, and the axle finishes directly over the body with the feet in line, both clearly touching the correct white number. The bar will begin on the ground and there will be no racks.
Toes to Bar
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.
Event 3 (Partial Event Release)
“________ and _________”
FEMALE RX
AMRAP in 4 Minutes
___ reps on the ________
6 Alternating Pistols
8 Weighted Squats @35 pounds
ALL OTHER FEMALE DIVISIONS
AMRAP in 4 Minutes
___ reps on the ________
10 Weighted Squats @35 pounds
MOVEMENT STANDARDS
One-legged squats (pistols)
Athletes must alternate legs after each repetition. If at any point they cannot complete a repetition on a leg, they cannot alternate legs until a repetition has been completed on that leg. The one-legged squat begins and ends with the athlete standing and the hip fully open, knee fully locked out on the squatting leg, and foot on the white number. The hip must pass below parallel at the bottom of the repetition, and the opposite foot (non-supporting leg) cannot touch the ground until the repetition is completed. The non-supporting foot must be in front of the supporting foot during the entire repetition. You may hold the foot of the opposite (non-supporting) leg with your hand while performing the one-legged squat. If the athlete hops off the white number at any point during the rep, they may hop back onto the number as long as all the other requirements are met.
Weighted Squats
Each rep starts and ends with the hips and knees fully extended. The hands may not touch the legs during the repetition. This is a standard Air Squat in which the athlete moves to the bottom of a squat then back to standing at full extension. At the bottom, the hip crease must clearly pass below the top of the knees in the bottom position. The athlete must hold the slam ball above the shoulder. It can be touching the shoulder or head while holding.
