MASTERS & ADAPTIVE WORKOUTS

 

TH-BFB-TTB
21-15-9

 

MASTERS (ALL AGES)

TH-BFB-TTB
21-15-9

Thrusters
Bar Facing Burpees
Toes to Bar
35-49 =115/75#
50+ = 95/65#
60+ = 85/55#

10 Minute Cap

Click on + to expand info below.

+ From 3, 2, 1 Go...

Athletes will approach their bar to complete 21 Thrusters, they will then go directly into their Bar facing burpees for 21 reps and then 21 toes to bar. Once all reps in the round of 21 are complete, they repeat the triplet for 15 and 9. As soon as the athlete finishes 9 toes to bar their time stops.

There is a 10 minute time cap on this workout, in the case of a tie, the tiebreak will be when the athlete finishes their round of 21 of all three movements.

For athletes that time cap, your score will be 10:00 plus any remaining reps.

+ Movement Standards

Thruster: Bar can be power cleaned or squat cleaned to start as long as the athletes hips break below parallel on their rep. Judges are looking for the hips to reach below parallel and the bar to be stacked overhead in line with the ears with fully locked out arms to finish.

If an athlete does not break parallel, lock out arms, have the bar over the middle of their body, or jerks under the bar, they will receive a NO REP and must repeat that rep again.

Athletes are not allowed to drop the bar from overhead, it must be controlled down below the eyes before being dropped. If it is dropped overhead, the athlete will receive a no rep and the previous rep must be repeated.

Burpee: Standard burpees are expected. Chest and hips must touch the floor with the head perpendicular and behind the bar. If an athlete is only touching their hips and not getting their chest to the floor or their head is over the bar, that rep will not count. Athletes may step up and back for the burpee but a 2 foot takeoff over the bar is required.

Toes to Bar: A standard Toes to bar is required. This means the feet must start behind the pull up bar and both toes must touch at the same time in between the hands. The toes can't go under the bar for contact, they must touch in front of the bar.

ADAPTIVE STANDING
TH-BFB-TTB

21-15-9
Push Press or Thruster
Burpees
Toes to Bar/Ring (SAA)
Thruster = 65/45
Push Press = 75/45

10 Minute Time Cap
**Single Leg Athletes can use a box to squat to.

ADAPTIVE SEATED

21-15-9
Wall Balls 14/10
Slam Balls 14/10
Russian Twists 14/10

10 Minute Cap

Click on + to expand info below.

+ From 3,2,1 Go...

Athletes will approach their bar to complete 21 Thrusters, they will then go directly into their Bar facing burpees for 21 reps and then 21 toes to Ring. Once all 21 are complete, they repeat the triplet for 15 and 9. As soon as the athlete finishes 9 toes to ring their time stops.

There is a 10 minute time cap on this workout, in the case of a tie, the tiebreak will be when the athlete finishes their round of 21 of all three movements.

For athletes that time cap, your score will be 10:00 plus any remaining reps.

+ Movement Standards

Thruster: Bar can be power cleaned or squat cleaned to start as long as the athletes hips break below parallel on their rep. If a SLA athlete has a box to squat to, they must make contact with the box before coming up and finishing with the bar overhead. Judges are looking for the hips to reach below parallel or make contact with their box and the bar finish overhead in a locked out position.

If an athlete does not reach their standard of movement, they will receive a NO REP and must repeat the movement again.

Athletes are not allowed to drop the bar from overhead, it must be controlled down below the eyes before being dropped. If it is dropped overhead, the athlete will receive a no rep and the previous rep must be repeated.

Wallball: Athlete will have a designated target where they must hit above for their wallball to count

7/6ft. Seated athlete may have assistance to hold their chair in place during wall balls, but they may not use them to move from station to station.

Burpee: Standard burpees are expected. Chest and hips must touch the floor with the head perpendicular and behind the bar. If an athlete is only touching their hips and not getting their chest to the floor or their head is over the bar, that rep will not count. The Athlete will then stand-up and clap 2 hands together above the head, ( single arm athletes will extend 1 arm above head in sub for clap.

Slam Ball: Seated athletes will begin with the wall ball on the floor, they must pick it up, go overhead and slam it to the floor. The ball must come to a complete stop before picking it back up. The athlete may not use the rebound to pick it up (these are wall balls so they will bounce). Athlete may have an assistant hold their chair for them.

Toes to Bar/Ring: Each rep must begin with the athlete hanging from the pull-up bar at full shoulder and arm extension. ( single arm athletes may use and strap or device to replace a limb and/or use a Ring) To commence each rep, the athlete’s feet/ foot/ limb must break behind the perpendicular plane set by the pull-up rig and the floor. At the conclusion, the athlete must have both toes touch the pull-up bar simultaneously between the athlete’s hands. ( lower athletes with 1 limb are clear to just touch one. If the athlete is planning on performing consecutive repetitions, their feet must break the perpendicular plane of the rig and the floor, with arms extended, at the start of each repetition. If the athlete does not break the perpendicular plane or does not touch their toes to the bar at the same time, that will not be counted.

Russian Twists: Seated athletes will need to touch their ball on one side of their chair to the other, if they fail to make contact, they will receive a no rep.

Scoring: For time: Fastest time wins Timecap - 10 Minutes Tiebreak: When the athlete finishes their entire round of 21 Timecap scoring. If an athlete hits the timecap, their score is 10:00+ however many reps remaining in seconds.


BIKE ROW RUN

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MASTERS MEN (All Ages)

3 Mile Bike
2000m Row
1200m Run (Split into 3 x 400m shuttles)

Time is finished when the athlete crosses the finish line.

MASTERS WOMEN (All Ages)

2.5 Mile Bike
1500m Row
1200m Run (Split into 3 x 400m shuttles)

Time is finished when the athlete crosses the finish line.

+ From 3,2,1 Go...

Bike: Athlete will hop onto bike and bike required distance. As soon as they reach 3/2.5 miles on the bike, their judge will tell them to move onto the rower.

Rower: Athletes can set their damper and foot setting prior to the event. Once they get on the rower, they must be strapped and then they may begin their 2000/1500m row. As soon as the athlete reaches their required distance, the judge will then dismiss them for their run.

Run: Athletes will be running from their rower onto the straight path. The course is 200m out and back. Athletes will have to run around their cone at the 200m mark and again at the finish line x 3 until their final length in which they will just need to run past the cone to finish.

Time stops when the athlete crosses the finish line.

+ Scoring

Tiebreak: In the event of a tie, the tiebreak will be the athlete with the fastest time after the 2000m/1500m Row.

Timecap: There is a 30 minute time cap for this workout. If an athlete gets time capped the scoring goes as follows 30:00 + remaining reps Bike = every .1 Mile = 1 point Row = every 100m = 1 point Run = every 200m = 1 point

Example: Athlete X finished all the bike and row and 1 200m length. Score = 30:05. The Athlete has 5 full 200s remaining. If they tie, their tiebreak will be how fast they finished their row.


ADAPTIVE STANDING

Bike Row Run

2/1.5 Mile Bike
1500/1000m Row
300m Sprint (Split into 3 x 50m shuttles)

Time is finished when the athlete crosses the finish line.

ADAPTIVE SEATED

1.5/1.0 Mile Bike (seated = front facing handles only)
1500/1000m Row (seated = on the floor)
300m wheel Sprint (Split into 3 x 50m shuttles)

+ From 3,2,1 Go...

Bike: Athlete will hop onto bike or be stationed in front and bike required distance. As soon as they reach the required miles on the bike, their judge will tell them to move onto the rower. *Athlete will have a helper to keep their chair in place during the bike

Rower: Athletes can set their damper and foot setting and/or pad placement prior to the event. Once they get on the rower, they must be strapped and then they may begin their 1500/1000m row. Seated athletes can use assistance to get settled in for their rower. They will be disassembled and on the floor. SAA may use a strap or device to replace a limb.

As soon as the athlete reaches their required distance, the judge will then dismiss them for their run.

Run: Athletes will be running or wheeling from their rower onto their 150m Sprint course. The course is 50 m out and back x 3. Athletes will have to run/wheel around their cone at the 50m mark and again at the finish line x 3 until their final length in which they will just need to run past the cone to finish. Time stops when the final athlete crosses the finish line. *Athletes may use assistance getting in and out of their chairs

+ Scoring

Tiebreak: In the event of a tie, the tiebreak will be the athlete with the fastest time after the Row.

Timecap: There is a 30 minute time cap for this workout. If an athlete gets time capped the scoring goes as follows

30:00 + remaining reps Bike = every .1 Mile = 1 point Row = every 100m = 1 point Run = every 50m = 1 point

Example: Athlete X finished all the bike and row and 1 50m length.

Score = 30:05. The Athlete has 5 full 50s remaining. If they tie, their tiebreak will be how fast they finished their row.


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FOR LOAD

MASTERS (ALL AGES)

For Load

Snatch Complex
1 Snatch + 1 Hang Snatch + Overhead Squat

Time Cap: 6 Minutes

+ From 3,2,1 Go...

Athlete will begin their complex (they may have their bar pre-loaded but it can't be touched until time starts).

The athlete will complete 1 Snatch, 1 Hang Snatch and 1 Overhead Squat without allowing the bar to drop.

Score = Heaviest weight lifted

+ Movement Standards

This complex must be completed without letting go of the bar. If the athlete drops the bar at any point, the entire complex will not count.

Snatch: To begin the athlete will (Power, Split or Squat) Snatch from the floor. The athlete must start with the bar at a dead stop. Starting from the hip and lowering to the floor is not allowed. The snatch must be caught in the overhead position, if it touches the shoulders, chest or head on the way up, it will not count. If an athlete Split Snatches, they must return their feet underneath with their arms locked out before moving onto their Hang Snatch. The same goes for the power and the full, the athlete must stand up completely with arms overhead before moving onto the hang snatch.

Hang Snatch: Once the athlete has a successful snatch, while still holding onto the bar, they will then lower to the hip and begin their next movement the hang snatch. This hang can be done from any position as long as the bar never touches the floor. Athletes may Power, Split or Squat, but must reach the same standards as mentioned above.

Overhead Squat: After a successful hang snatch, the athlete will then perform 1 Overhead squat. In this movement the bar must remain in the overhead position. The athletes hips must break below parallel before standing up. Also, the athletes feet must stop moving with arms locked out with the bar over the center of the body, hips and knees open before the judge gives the "ok" on the lift. Once they get the "ok", the athlete will lower the bar below the eyes before dropping it to the floor.


If an athlete is unable to perform any of these movements, they will receive a score of 0 for their lift.

ADAPTIVE SEATED & STANDING ATHLETES

For Load

Max Ground (Lap) to Overhead:

6 Minute Cap

+ From 3,2,1 Go...

Athletes will begin finding their max ground to overhead.

+ Movement Standards

Ground to Overhead

For the Ground to Overhead, any style is permitted. Athletes can Power Snatch, Split Snatch, Squat Snatch, Clean and Press, Clean and Push Press or Clean and Jerk. The bar will begin on the floor and must be finished with the barbell locked out overhead with the athletes hips, knees, shoulders and arms at full extension with the BB over the athlete's center of mass.

For seated athletes, the bar will begin on the lap sitting on boxes that level the bar at no higher than 3” above lap height. Barbell curls are not allowed, a standard clean or snatch grip is required. You may also not use any type of bounce off the boxes to start the lift. Athletes may have 1 helper for this lift. The helper may only help with loading the bar, holding their chair, and stepping in for safe return of the barbell to the floor or lap after a successful lift.

 

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