Individual Workout- Deadlift/ Box jump
5 rounds for time of:
Deadlift 185lbs (135lbs- women’s scaling), 10 reps
20 inch box jump, 15 reps
The individual workout will be open enrollment. Anyone and everyone are encouraged to participate. Scaling will be available in multiple heats. Places will only be awarded for “as prescribed” weights/heights. Below are the standards for the movements.
Deadlift- Each rep of the deadlift will only count when full range of motion is achieved. Each rep starts on the ground. The bottom limit is when the barbell touches the ground with the athlete’s hands in contact with the bar. The rep will not count if the barbell is dropped from any height. The top limit is when the athlete’s hips and legs are fully extended with the front of your shoulder behind the barbell. Any stance is acceptable as long as the athlete’s hands are outside the knees.
Box jump- Each rep of the box jump will only count when full range of motion is achieved. Box jumps begin on the ground; the athlete jumps onto the box. Step-ups are ok but are considered scaling. More than half of the athlete’s feet must land on top of the box. The hip and knees must be fully extended at some point in the rep, either standing on the box, or jumping back in the air.
Affiliate Team Workout- Pull-ups/ Push-ups/ Squats
As a team of 4, complete as many rounds as possible in 20 minutes:
10 pull-ups
20 push-ups
30 squats
Each team member is assigned one exercise per round, while the fourth member rests. Each person must complete his or her exercise for the round before the team can rotate. The athlete on pull-ups rotates to push-ups; the athlete on push-ups rotates to squats, the athlete on squats rotates to rest.
The team workout will be open to 4 members from each affiliate. No scaling will be available. Below is a description of the standards for the movements.
Pull-ups- Each rep of the pull-up will count only when full range of motion is achieved. The bottom limit is when the athlete’s arms are fully extended. The top limit will be when the athlete’s chin rises above the bar. ‘Close’ reps will not count. Each rep should clearly and obviously end with the chin above the bar.
Push-ups- Each rep of the push-up will count only when full range of motion is achieved. The top of the movement begins with the arms fully extended. The bottom of the movement is when the chest touches the ground. The athlete must return to the starting position with the arms fully extended to complete a rep.
Squats- Each rep of the squat will count only when full range of motion is achieved. The squat begins with the hips and knees fully extended. The bottom limit is when the athlete’s hip crease obviously falls below the top of the kneecap. The movement is completed with the hips and knees fully extended again.
Judging
Best efforts will be made to have a judge from each affiliate for the workouts. It is preferable that judging representatives are at least CF Level 1 certified.
Please note that the movement standards are for full range of motion and have nothing to do with proper form.
Any rep in question will not be counted. Movements should be obviously completed.
4-1-7-9 Results
The Keystone Affiliate Challenge II
