30 snatches 115#/75#. SCORE = Best 10-Rep attempt in Pounds. *Masters 45+ division 95#/65#. There are 2 SCORES to record
19:00 Tues Nov 29 through 19:00 Sun, Dec 4
Workout 1
Workout 1A
Workout 1B & 1C
Find a 10 Rep max Overhead Squat 5 Minute Time Cap
For time (7:00 TIME CAP) Row 1,000m (Men) / 800m (Women) 30 snatches 115#/75# *Masters 45+ division 95#/65# There are 2 SCORES to record: SCORE 5.1B = your row time
SCORE = Best 10-Rep attempt in Pounds
AND
SCORE 5.1C = total time for row + 30 snatches Notes and Standards: Workout 1A is a completely separate workout and can be before or after 1B/C. For 1B/C, it is one workout but 2 scores so don’t forget to note your row time along with total time to complete. Teams: Each of your 4 members will complete both workouts, and submit their individual scores. Those scores will be added together to reflect your total team scores for 1A, 1B, and 1C. Overhead Squat: •Firstly, the OHS can be taken from a rack. For athlete’s reps to count, the barbell must start, and be kept overhead with the arms locked out. At the bottom, the crease of the hips must pass below the height of the kneecap. At the top, the knees and hips must be completely extended/locked out with the barbell in control and over the heels. •For your score to count as a 10-rep max, ALL 10 reps must be performed together, and once bar is OH, it cannot touch any part of your head/shoulders/body, if it does, you must start your attempt over. •A snatch balance or snatch drop will not count as a rep . All reps start and finish in the standing/fully extended position. •Fractional plates down to 1/2 pound are allowed. Snatch: •The 30 reps can be done as a power snatch or squat snatch. •For reps to count, the bar must move from the ground to overhead in one motion without stopping at shoulders or touching the body anywhere above the hips. The athlete’s hips, knees, arms and shoulders must be fully extended, with bar over heels and feet within hips. Control of the bar in this position overhead must be shown for each rep. •Athlete can split feet or widen feet to receive bar, but feet must be returned to within hips while bar is still overhead and CONTROL SHOWN in order for the rep to count. Video Guidelines: •Firstly, videoing is not required. Only if you wish to be considered for the cash prize for taking the top spot do you need to video your workout. •If you do choose to video your workout, please ensure the video angle allows our judges to clearly see you meeting all performance standards for all movements, ie, hitting required depth for squats, or showing full extension and control for snatches. •For the rowing component this week, you must have your video zoom in to your rowing monitor after you complete your row to verify your row time. •At the beginning of video, please state your name and division, along with weights you have loaded on your barbell.
Workout 1 Variations
Open Division (includes Masters up to 44 Years of age) Workout 1A Find a 10 Rep max Overhead Squat 5 Minute Time Cap
Workout 1B & 1C AND
For time (7:00 TIME CAP) Row 1,000m (Men) / 800m (Women) 30 snatches 115#/75#
Masters 45+ Division Workout 1A
Workout 1B & 1C
Find a 10 Rep max Overhead Squat 5 Minute Time Cap
For time (7:00 TIME CAP) Row 1,000m (Men) / 800m (Women) 30 snatches 95#/65#
AND
Super Scaled Division Workout 1A Find a 10 Rep max Front Squat 5 Minute Time Cap
Workout 1B & 1C AND
For time (7:00 TIME CAP) Row 750m (Men) / 600m (Women) 30 Ground to Overhead 95#/65# *G2OH can be any varition of snatch or Clean and Shoulder to Overhead
Workout 1 Score Card - Open Division
Workout 1A Find a 10 Rep max Overhead Squat 5 Minute Time Cap
Attempts Heaviest
#
Workout 1B & 1C For time (7:00 TIME CAP) Row 1,000m (Men) / 800m (Women) 30 snatches 115#/75#
Row Time
:
Total Time
: *Add one second to time cap for each rep not completed under the time cap. For example if 28 of the 30 snatches were complete your time would be 7:02
Athlete Name_________________________________
1A Weight________________________# 1B Time_____________:_______________ 1C Time_____________:_______________
Workout 1 Score Card - Masters 45+ Division
Workout 1A Find a 10 Rep max Overhead Squat 5 Minute Time Cap
Attempts Heaviest
#
Workout 1B & 1C For time (7:00 TIME CAP) Row 1,000m (Men) / 800m (Women) 30 snatches 95#/75#
Row Time
:
Total Time
: *Add one second to time cap for each rep not completed under the time cap. For example if 28 of the 30 snatches were complete your time would be 7:02
Athlete Name_________________________________
1A Weight________________________# 1B Time_____________:_______________ 1C Time_____________:_______________
Workout 1 Score Card - Super Scaled Division
Workout 1A Find a 10 Rep max Front Squat 5 Minute Time Cap
Attempts Heaviest
#
Workout 1B & 1C For time (7:00 TIME CAP) Row 750m (Men) / 600m (Women) 30 ground to overhead 95#/75#
Row Time
:
Total Time
: *Add one second to time cap for each rep not completed under the time cap. For example if 28 of the 30 G2OH were complete your time would be 7:02
Athlete Name_________________________________
1A Weight________________________# 1B Time_____________:_______________ 1C Time_____________:_______________
