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
