December 18th, 2012

I. Skills Test for Max Reps:

60 seconds of “No-Touch” Deficit Handstand Push-Ups

Rest 30 seconds

60 seconds of Weighted Pull-Ups (24/16 kg kettlebell)

Rest 30 seconds

60 seconds of Double-Unders

Rules and Standards:

* You may break as many times as you would like during the 60 second periods, only the total number of reps completed will be scored.

* The “No Touch” Deficit Handstand Push-Up may be performed on either paralletes (preferred method) or on 6 inches of stacked plates. At the top position the athlete must demonstrate full extension of the elbow and an open shoulder – chin through the biceps. At the bottom position the athlete’s ears must reach or break the horizontal plane of the paralletes or plates. The athlete’s head may not touch or rest on any surface.

* Weighted pull-ups should be performed with a 24/16 kg kettlebell suspended from a dipping belt. If you do not have a dipping belt, you may hold a dumbbell between your feet or legs. Weighted vests are not approved for this test.

* Double-unders may be performed with the rope spinning either forward or backward (I never would have thought to say that before April 2011).

* These skills will be worth 25 points each for a total of 75 points.

II. Complete as many rounds and reps as possible in 4 minutes of:

500 meter row

10 Burpee Box Jump-Overs (24”/20”)

20 Toes-to-Bar

30 Shoulder to Overhead (115/75 lbs)

40 Kettlebell Swings (24/16 kg)

50 Double Unders

Rest exactly 3 minutes, and then . . .

Complete as many rounds and reps as possible in 6 minutes of:

500 meter row

10 Burpee Box Jump-Overs (24”/20”)

20 Toes-to-Bar

30 Shoulder to Overhead (115/75 lbs)

40 Kettlebell Swings (24/16 kg)

50 Double Unders

Rest exactly 3 minutes, and then . . .

Complete for time:

500 meter row

10 Burpee Box Jump-Overs (24”/20”)

20 Toes-to-Bar

30 Shoulder to Overhead (115/75 lbs)

40 Kettlebell Swings (24/16 kg)

50 Double Unders

Rules and Standards:

* Athletes may face any direction they would like for the burpee box jump-overs. All that is required is that you hit your chest to the deck on one side of the box, then get both feet over the top of the box to the other side. You may clear the box in one leap, or you may land on the box and jump off – either is fine.

* Toes to bar should be performed as required in competition – heels behind hands at the bottom, toes physically contact the bar at the top.

* Shoulder to overhead should be performed as required in competition. Athletes may use any method of their choosing, but at the top the barbell must be overhead directly over the athletes’ heels with fully extended knees, hips and elbows.

* At the top position of the kettlebell swing the athlete must show an open shoulder overhead with the handle of the kettlebell directly over the hips and ankles.

* 75 points are available for each portion of this event.

 Part I:

HSPU: 4

Pull-Ups: 8

DU: 40

Part II:

4min AMRAP: 5 STO

6min AMRAP: 24 STO

For Time: 11:58