2019 online qualifier

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EVENT 1 - “The 11.1 ladder” Presented by RPM

ELITE/RX/MASTERS:

10:00 AMRAP:

30 double unders

10 snatches

*Weight increases after each successful round.

RX: (75/55) (95/65) (135/95) (155/105) (185/125) (205/135)

55+: (45/35) (65/45) (75/55) (95/65) (115/75) (135/95)

SCALED:

10:00 AMRAP:

90 single unders

10 snatches

*Weight increases after each successful round.

(45/35) (65/45) (75/55) (95/65) (115/75) (135/95)

WORKOUT DESCRIPTION (INDIVIDUAL)

Athletes begin by performing 30 double unders and 10 snatches at the opening weight.  Bar may be pre-loaded to opening weight.  Any type of snatch is acceptable (power, squat, split, etc).  Once first round is complete, the athlete will change their weights and begin second round in same fashion as the first.  This pattern continues until the athlete reaches the final weight in the ladder or the clock reaches 10:00.  If the athlete has time on the clock after 10 reps of the final weight, they will continue to snatch the bar for as many reps as possible until time expires.  

WORKOUT DESCRIPTION (TEAMS)

For this workout teams will divide into same sex pairs and complete simultaneously with one bar per pair.  Bars may be pre-loaded, and partners may help each other change weights between rounds.  Any type of snatch is acceptable (power, squat, split, etc).  Each pair will designate athlete 1 to perform the odd rounds and athlete 2 to perform the even rounds.  If athlete 2 completes the 6th weight before the 10:00 time cap, athlete 1 will restart the workout with the first weight.  Score for this workout is total combined reps completed by the entire team. Tie break times will be after each set of double unders.

Score for the workout is total reps completed.  Tie break times will be after each set of double unders.

MOVEMENT STANDARDS

Single Under Standard:

A completed rep is when the rope passes once under a single jump. Athlete must jump with two feet.

Double Under Standard:

A completed rep is when the rope passes twice under a single jump.

Snatch Standard:

A completed rep begins on the floor and ends with the bar overhead in one fluid motion.  

EVENT 2 - “WILL & SKILL”

ELITE/RX/MASTERS:

Within 3:00, complete:

2 burpee over box (24"/20")

2 pull ups

2 burpee over box

2 chest to bar pull ups

2 burpee over box

2 bar muscle ups

SCALED:

Within 3:00, complete:

2 burpee over box (24"/20")

2 ring rows

2 burpee over box

2 jumping pull ups

2 burpee over box

2 pull ups

*If athletes successfully complete the work within 3:00, they immediately earn an additional 3:00 to complete 4 reps of the movements.  If this is done before 6:00, they earn an additional 3:00 to complete 6 reps of the movements.  This pattern continues until the athlete fails to finish the prescribed work before the allotted time expires.

WORKOUT DESCRIPTION (INDIVIDUAL)

The workout begins with the athletes doing 2 burpees over the box. They then complete 2 reps of the lowest skill gymnastic movement on their ladder. They go back to the box to perform 2 more burpees over the box, then return to compete 2 reps of the middle skill gymnastics movement.  Finally they return to do a third set of 2 burpees over the box before returning to the bar to complete 2 reps of the highest skill gymnastics movement on their ladder.  if this is done in less than 3:00, the athlete will immediately begin a new round of 4 reps per exercise.  They have until 6:00 to finish the round of 4's.  The workout continues to extend by 3:00 every time the athlete successfully completes a full rung of the ladder.  

The score for the workout is total reps completed.

WORKOUT DESCRIPTION (TEAMS)

For this event, teams will divide into two co-ed pairs and complete the workout separately.  Partners will perform the workout in exactly the same fashion as the individual version, only each element must be done synchronized with each other.  

The score for the workout is the total combined reps of both co-ed pairs.

MOVEMENT STANDARDS

Burpee over Box Standard:

Athletes may touch their chest to the ground by any means necessary.  Stepping back and up is allowed.  Athletes must then travel from one side of the box to the other while contacting the top box with both feet.  Stepping up/down is allowed.

Ring Row Standard:

Athletes will set the top of the ring even with their waistband. The feet will be positioned directly under the rings.  A completed rep begins when the arms are full extended and ends when contact with the arm or shoulder is made.

Jumping Pullup Standard:

Athletes will set the bar height 6" above their head when standing upright. A completed rep begins with the athlete's head in front of the extended arm (through the window) and ends with their chin over the bar.

Pullup Standard:

A completed rep begins with the athlete's arms extended and feet off the floor and ends with their chin over the bar. At no time can their feet make contact with the ground or structure during the rep.

Chest to Bar Standard:

A completed rep begins with the athlete's arms extended and feet off the floor and ends with their chest touching the bar below the clavicle.  At no time can their feet make contact with the ground or structure during the rep.

Bar Muscle up Standard:

A completed rep begins with the athlete's arms extended and feet off the floor and ends with the athlete in a supported position on top of the bar. At no time can their feet make contact with the ground or structure during the rep.

EVENT 3 - “LONG & STRONG”

PART A:

10:00 max meter row

WORKOUT DESCRIPTION (INDIVIDUAL)

Athlete starts on the rower with hands off the paddle.  Damper may be set at any position.  Paddle must be put down at the 10:00 mark. Score is total meters.

Rest 3:00

WORKOUT DESCRIPTION (TEAM)

For Event 3, teams will separate into same sex partners and begin part A with each partnership on its own rower.  Men will complete 10:00 for max meters, rotating at any time, and women will do the same.  The total combined meters from each partnership will be the team's Part A score.

Rest 3:00

MOVEMENT STANDARDS

Be a viking.

PART B:

ELITE/RX/35-49:

7:00 AMRAP:

5 to 1

Squat Cleans (225/155)

Ring Muscle Ups

50-54:

7:00 AMRAP:

5 to 1 

Squat Cleans (185/125)

Ring Muscle Ups

SCALED/55+:

7:00 AMRAP:

5 to 1 

Squat Cleans (135/95)

Jumping Ring Muscle Ups

WORKOUT DESCRIPTION (INDIVIDUAL)

Part B begins at the 13:00 mark and continues for 7:00, ending at 20:00.  Athletes must complete 5 reps of squat cleans before moving to the rings for 5 ring muscle ups.  Once completed, the athlete heads back to the bar for 4 squat cleans and 4 ring muscle ups.  This continues for rounds of 3, 2, and 1. If the athlete completes the workout before the 7:00 cutoff, they go back to the round of 5 and begin again.  

Score is total reps completed. 

WORKOUT DESCRIPTION (TEAMS)

Part B runs the same as Part A, with two same sex partnerships starting the workout simultaneously, but performing it separately.  Both partnerships begin with 5 squat cleans, alternating as necessary.  Once the 5 cleans are completed, one athlete will move to the rings while the other holds the weight in front rack position.  Ring muscle ups will only be counted while the bar is in front rack.  Athletes may alternate at any time to complete the work.  Once 5 ring muscle ups are completed, teams will move back to the bar and perform 4 squat cleans, followed by 4 ring muscle ups.  Once teams have completed rounds of 3, 2, and 1, they go back to the round of 5 and restart the workout.  

Score for the team is the total combined reps of both partnerships. 

MOVEMENT STANDARDS

Squat Clean Standards:

Bar must start on the ground and travel to the front rack position in one fluid movement.  The lift must pass through a full squat at the bottom with the hip crease clearly below the knee.  The athlete must show control with full extension of the knee and hip.  A power clean + front squat is not permitted. 

Ring Muscle Up Standard:

The movement starts with arms extended and feet off the ground and is completed with the athlete in support with elbows locked above the rings.  Athletes must pass through at least a portion of a dip and the feet shouldn't rise above the rings.

Jumping Ring Muscle Up Standard

Athletes must adjust the rings so that the top of the ring is eye level.  The movement begins with the arms straight and the athletes head below the rings, and is completed with the athlete in locked out support above the rings.  No dip is required.

EVENT 4: “GRIND HOUSE”

ELITE/RX/35-54:

15:00 AMRAP:

60 KB swings (24kg/16kg)

50 calorie assault bike

40 toes to bar

30 hang cleans (135/95)

20 strict HSPU

55+:

60 KB swings (24kg/16kg)

50 calorie assault bike

40 toes to bar

30 hang cleans (95/65)

20 hand release push ups

SCALED:

15:00 AMRAP:

60 KB swings (24kg/16kg)

50 calorie assault bike

40 knee raises

30 hang cleans (95/65)

20 hand release push ups

WORKOUT DESCRIPTION (INDIVIDUAL)

Event 4 begins with 60 KB swings. After completing that work, the athlete moves to the Assault bike for 50 calories, then 40 toes to bar, then 30 hang cleans, and finally 20 strict handstand pushups.  If there is additional time remaining on the clock after finishing the handstand pushups, athletes will move back to the kettlebell and begin the workout again.  Score for the workout is total reps completed.  

WORKOUT DESCRIPTION (TEAMS)

Athlete 1 begins the workout by performing 60 KB swings. After completing that work, the athlete moves to the Assault bike for 50 calories, then 40 toes to bar, then 30 hang cleans, and finally 20 strict handstand pushups.  If there is additional time remaining on the clock after finishing the handstand pushups, athletes will move back to the kettlebell and begin the workout again.  

Athlete 2 begins the workout when Athlete 1 completes the KB swings. Athlete 3 begins the workout when Athlete 2 completes the KB swings.  Athlete 4 begins the workout when Athlete 3 completes the KB swings.  At no time can any athlete overtake a teammate in front of them or be working on the same movement.

The score for the workout is the total reps completed as a team.

MOVEMENT STANDARDS

KB Swing Standard:

The swing begins with the kettlebell off the ground and arms extended and finishes with the kettlebell directly overhead with arms extended.  The bottom of the kettlebell should be facing the ceiling and the head clearly visible in front of the arms. A bent arm finish or tilted kb finish is not permitted.

Assault Bike Standard:

Assault bikes must start at zero and finish at 50 calories. For teams, athletes must reset the bike between sets.

Toes to Bar Standard:

The rep begins with the athlete's arms extended and feet off the floor.  The rep is completed when both feet touch the bar simultaneously inside the width of the athlete's grip.  The heels must pass behind the plane of the bar to begin each new rep.

Hanging Knee Raise Standard:

The rep begins with the athlete's arms extended and feet off the floor.  The rep is completed when both knees rise above the belly button.  The heels must pass behind the plane of the bar to begin each new rep.

Hang Clean Standard:

The rep begins with the bar above the knee with legs and arms extended.  The rep is completed when the bar is in the front rack position with the elbows clearly in front of the bar and the legs extended.  The bar may not travel below the knee unless being dropped between reps.  The arms must extend between repetitions.  No bent arm cycling allowed.  

Strict Handstand Push Up Standard:

The rep begins with the athlete against the wall in handstand position.  The hands must stay within a 36" wide and 34" deep box. The rep is completed when the athlete has touched their head to the floor and regained full extension of the arms in handstand.  No kipping or using the legs to assist the push up. The athletes butt may NOT touch the wall at any time.

Hand Release Push Up Standard:

The rep begins with the toes and hands on the ground, but nothing else.  The athlete must touch their chest to the ground, lift their hands clearly off of the ground, then lift themselves back to the starting position.  At no time can the legs touch the ground.  Athlete must maintain a straight back throughout (no piking).

EVENT 5 - “8 HEAVY REPS”

ALL DIVISIONS:

7:00 to establish:

3 RM Thruster

5 RM Deadlift

WORKOUT DESCRIPTION (INDIVIDUAL)

The workout begins with a single, unloaded barbell. Athletes must add their own weights, but may do so in any way during the 7:00 clock to achieve the 3 RM thruster and 5 RM deadlift.  The lifts do not need to be performed in any particular order, but they must be consecutive (touch and go).  No straps or racks may be used. Only the heaviest 3 RM and heaviest 5 RM will be counted towards the athlete's final score.

Score for the workout is the total poundage between the two max efforts.  

WORKOUT DESCRIPTION (TEAMS)

The workout begins with two unloaded barbells. Male athletes share one, female athletes share the other.  Teammates can assist each other changing weights, and may do so in any way during the 7:00 clock to achieve the 3 RM thruster and 5 RM deadlift.  The lifts do not need to be performed in any particular order, but they must be consecutive (touch and go).  No straps or racks may be used. Each athlete's heaviest 3 RM and heaviest 5 RM will be counted towards the teams final score.

Score for the workout is the total poundage between the 8 max efforts.  

MOVEMENT STANDARDS

Thruster Standard:

Bar must start on the ground.  No squat racks or third party assistance allowed.  The athlete must pass through a front squat where the hip crease clearly drops below the knee, and then come to full extension with the bar pressed overhead with control.  No re-dipping, or jerking, under the bar is permitted. 

Deadlift Standard:

Bar must start on the ground with the grip outside the knees.  The rep is completed when the athlete lifts the bar from the ground to the hang position and has fully extended their knees and hips.  Sumo style deadlifting is not permitted.  Straps are not permitted.

 
 
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