Tuesday, April 27th
MAX HSPU in 30 Second Cap
STRENGTH + AGILITY TEST
8 burpee over bar 16 DL 315/200 For Time No bouncing is allowed. Arms slightly bent is ok, but any intentional acceleration of the bar on the way down will result in a penalty. Burpee over bar may be parallel (does not have to be facing) and must use the deadlift bar. Must be able to view chest contact and DL standards (shoulder behind bar at extension) in video submission.
10 DB BURPEE OVER BOX
50/35LB - EACH HAND 24/20" FOR TIME MUST VERIFY WEIGHTS AND BOX HEIGHT IN CONTINUOUS FRAME Chest contact and traveling directly over box must all be visible in a continuous frame.
4 TRIPLE TOUCH
20lb ball to a 10' target for males 14lb ball to an 9' target for females Viewing camera angle must include: Clear visibility to: - Chest contact - Toe Contact - Arm extension above the pull-up bar with forehead CLEARLY breaking the plane of the pull-up bar.
FOR TIME 185/125
50 DOUBLE UNDER 10/8 RING MUSCLE UP 10 GROUND TO OVERHEAD 165/110lb Make sure to reach extension with shoulders over wrist at the top of the muscleup. No bouncing is allowed. Arms slightly bent is ok, but any intentional acceleration of the bar on the way down will result in a penalty. Make sure the knees and hips are completely locked out at the end of each movement prior to beginning the next.
40 SECOND CAP 12/10 Bar Facing Burpee buy-in Max pistols in the remaining time The bar will be placed perpendicular over a line extending past the feet of the athlete while at the bottom of the burpee. At the beginning of each rep (while chest is on the ground) one foot must be on either side of the line. MAKE SURE THE LINE IS VISIBLE IN THE VIDEO, OR WE CANNOT ACCEPT IT Chest contact with the ground is defined as the nipple region. Pistols may be performed anywhere in proximity to the bar as long as all standards are visible in the camera angle. THE HIP MUST BE FULLY OPEN AT THE TOP OF THE PISTOL WITH THE TORSO VERTICAL. HUNCHED OVER REPS WILL NOT COUNT.
FATIGUE STRENGTH TEST
75 wall balls 20/14, 10'/9' 3 Clean and Jerks 225/150lb For Time The camera view must clearly see wall ball target contact and hip depth for each wall ball AS WELL AS full extension on the Clean and Jerks
9 BURPEE TO RING TOUCH
9'9"/9' We must be able to tell the ring is touched so we recommend a high vantage point from the camera angle that also has visibility to the floor for the chest contact. Making the ring move is a great way to also confirm a touch. The height of the ring must be verified in a continuous frame of the video. The height is to the BOTTOM of the ring.
25 TOES TO BAR
For time Make sure both primary standards are clearly visible in the video ensuring it is possible to tell the heels break the plane.
MAX HANG CLEAN
25 SECOND CAP 3 SNATCH BUY-IN MAX HANG CLEANS IN THE REMAINING TIME 185/125 If the barbell is coming from the ground for the hang clean, please ensure a change in direction at the top of the deadlift before beginning the hang clean. PLEASE ENSURE COMPLETE LOCKOUT WITH WEIGHT OVERHEAD FOR THE SNATCH AND ELBOWS BREAKING THE PLANE OF THE BAR ON THE HANG CLEAN. IF THE ANGLE OF THE VIDEO DOES NOT CLEARLY SHOW THE ELBOWS BREAKING THE PLANE, WE CANNOT COUNT IT.
1 Deadlift (455/285) 2 Med Ball Ring Muscle Ups (20/14) 3 Double Dumbbell Squat Clean + OH Squat Complex (70/50) 4 Free Standing Handstand Push Ups Medball must be supported by the legs anyhow during the muscle up. The free standing hand stand pushups start in a tripod with the head on the ground and end with arm extended, supporting bodyweight, with hips stacked over shoulders.