WORKOUT 16.4
RX DIVISION – 13 MIN AMRAP
Complete as many rounds and reps as possible in 13 minutes of:
55 KB deadlifts 70 lb. / 44 lb. (32kg/20kg)
55 wall-ball shots – Male 14 lb. @9ft Female 10 lb. @8ft
35-calorie row
55 DB Shoulder to Over Head 35 lb. / 20lb.
Men deadlift 2×70 lb. Kettle Bells and throw 14-lb. ball to 9-ft. target
Women deadlift 2×44 lb. Kettle Bell and throw 10-lb. ball to 8-ft. target
WORKOUT 16.4
SCALED DIVISION – 13 MIN AMRAP
Complete as many rounds and reps as possible in 13 minutes of:
55 KB deadlifts lb. 26/ 13 lb. (12kg/6kg)
55 wall-ball shots – Male 14 lb. @7ft Female 10 lb. @6ft
25-calorie row
55 DB Shoulder to Over Head 20 lb. / 10lb.
Men deadlift 2×26 lb. Kettle Bells and throw 14-lb. ball to 7-ft. target
Women deadlift 2×13 lb. Kettle Bell and throw 10-lb. ball to 6-ft. target
Tiebreak
The scoring for this workout includes a tiebreak. At the end of the row, time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at which you completed the 55-calorie row. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher.
Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.
NO REPS & VIOLATIONS
- If you think something on your video is not clear then we probably don’t either.
- Educate your judge with the movement standard so they can call no rep.. because if they don’t we will and you could be asked to resubmit.
To qualify for submission All Workouts must be recorded and submitted with score. You tube or Vimeo Links work.
RX DIVISION
Prior to starting this workout each athlete will need to go to the wall and measure and mark their foot line for the wall ball (details in Movement Standards section). This workout begins with the KB on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 55 kb deadlifts, then move to the wall and complete 55 wall-ball shots, then to the rower to pull 35 calories, then to the Dumbbell for DB Sh. Press. If 55 DB Sh. Press are completed, the athlete will move back to the KB’s and begin another round.Your score will be the total number of repetitions completed within the 13-minute time cap.
Tiebreak
The scoring for this workout includes a tiebreak. At the end of the row, time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at which you completed the 35-calorie row. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher.
Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.
Equipment Needed
• A medicine ball of the appropriate weight for your division
• A wall mark or target set at specified height for wall-ball shots• Dumbbells of the appropriate weight for your division
• Rower that counts calories, similar in type and calibration to a Concept 2For each workout,
Video Submission Standards
Movement standards:
- KB must start on the floor
- Must pull to a finish position at full seated extension
- KB must return to floor to start next rep
- Wall Ball start is athletes hands
- Wall ball must clear 9/8 ft
- Ball must be full over the identified marker
- Seat Arm must be removed from Rower
- Calories must be completed
- Legs can not be used
- Athlete must pick up DB’s them selves from floor
- Db must touch shoulder at bottom
- Db must reach full lock out
- Db must start and finish above body midline
- Must touch shoulder bottom of rep before starting next rep
- Reps are counted at lock out
NO REPS & VIOLATIONS
- If you think something on your video is not clear then we probably don’t either.
- Educate your judge with the movement standard so they can call no rep.. because if they don’t we will and you could be asked to resubmit.
All scores must be submitted by March 21st 2016 @ 11:00pm EST
SCALED DIVISION
Notes
The scoring for this workout includes a tiebreak. At the end of the row, time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at which you completed the 25-calorie row. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher.
Equipment Needed
• Kettle Bells of the appropriate weight for your division and plat form measuring 4 inches• A medicine ball of the appropriate weight for your division
• A wall mark or target set at specified height for wall-ball shots• Dumbbells of the appropriate weight for your division
• Rower that counts calories, similar in type and calibration to a Concept 2For each workout,
be sure the athlete has adequate space to safely complete the workout. Clear the area of all extra equipment, people or other obstructions.Any athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified from the competition.
*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are , 12 kg (26 lb.) 9kg (20 lb.) 6-kg ball (14 lb.), 4-kg ball/db (10 lb.).
Video Submission Standards
Prior to starting, film the KB and DB to be used so the loads can be seen clearly. Also film the measuring of the height of the wall-ball target, as well as the weight of the ball, so the loads and height can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch or clock visible should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards. Scaled Show Height of platform for dead lift.
Movement standards:
Scaled Division
- KB must start on the floor
- Must pull to a finish position at full seated extension
- KB must return to floor to start next rep
- Weights Male 12kg(26 lb.) Female 6kg (14lb.)
- Wall Ball start is athletes hands
- Wall ball must clear 9/8 ft
- Ball must be full over the identified marker
- Weights Male 14 lb. Female 10 lb.
- Seat Arm must be removed from Rower
- Calories must be completed
- Legs can not be used
- Athlete must pick up DB’s them selves from floor
- Db must touch shoulder at bottom
- Db must reach full lock out
- Db must start and finish above body midline
- Must touch shoulder bottom of rep before starting next rep
- Reps are counted at lock out
- Weights are 14 lb. / 10 lb.
NO REPS & VIOLATIONS
- If you think something on your video is not clear then we probably don’t either.
- Educate your judge with the movement standard so they can call no rep.. because if they don’t we will and you could be asked to resubmit.
All scores must be submitted by March 21st 2016 @ 11:00pm EST
