Workout 18.3

Online qualifier 18.3 RX

brought to you by SuprFit

18.3 is a two part workout.

 

18.3a
On 3.2.1 Go the Athlete has 5 minutes to find their 3 rep max Overheadsquat from the floor.
The athlete will rest for 1 minute before the second Part of the Workout.

 

18.3b
On minute 6 after the 3RM Overheadsquat the athlete will start with 3 rounds of 6 power snatches, 12 toes to bar, followed by 6 hang squat snatches and 12 bar facing burpess.

Weight for the Barbell:
Individual Male 50 KG / Female 35 KG
Masters Male 50 KG / Female 35 KG
Master+ Male 50 KG / Female 35 KG
Master++ Male 40 KG / Female 30 KG

 

This Workout has nop Timecap

The athlete will start with the unloaded bar and may start loading the bar on 3.2.1 Go. Each attempt will start with the bar from the floor, a rack is not permitted. A full squat snatch is permitted, but not required, to start the movement if standard depth is achieved. At the bottom position the hip crease must be below the top of the knee. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. For the three reps to count the bar may not rest on the shoulder between reps. The athlete may rest at the top or bottom position. Within 5 minutes, as many attempts as possible are permitted.

 

The athlete will rest for 1 minute before the second Part of the Workout.

 

For the power snatch, the barbell begins on the ground and must be lifted overhead in one smooth motion. Touch-and-go is permitted. No bouncing or dropping and catching the barbell on the rebound. Once dropped, the barbell must settle on the ground before the athlete begins the next repetition. No part of the body other than the feet may touch the ground during the repetition.

 

The barbell must come to a full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. This is not a ground-to-overhead any way. A clean and jerk, where the bar is lifted to the shoulders and then lifted overhead is a “no rep.” A power snatch, muscle snatch or split snatch is permitted, so long as all requirements are met.

 

For the toes-to bar, the athlete must go from a full hang to having the toes touch the pull-up bar. At the start of each rep, the arms must be fully extended with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. An overhand, underhand or split-grip are all permitted.

 

Both Feet must come into contact with the bar at the same time, inside the hands.

 

 

For the hang squat snatch, the barbell begins in the hang position. When taken from the ground, the athlete needs to clearly pause in the hang position before attempting the rep. Once dropped, the barbell must be brought back in the hang position before attempting the next repetition.

 

The Athlete must pass thru a full squat with hips below the knees. Catching the Bar while above parallel will only be allowed if the athlete continues to drop below parallel in a smooth motion, without pausing or rising before achieving the required depth. A power snatch followed by an overhead squat will not be allowed.

 

The Barbell must come to a full lockout overhead, with the hips, knees and arms fully extended, and the bar directly over or slightly behind the middle of the body. This is NOT a ground-to-overhead any way.

 

The Burpee must be performed perpendicular to and facing the barbell.

 

The athlete will jump the feet back so that he or she is lying on the ground. The Chest and thights touch the ground at the bottom.

 

The athlete must jump over the barbell from both feet and land on both feet. Single-legged jumping or stepping over is not permitted. Stepping backward or forward one foot at the time when lowering and raising to and from the ground is also permitted.

 

The Rep ends when the athlete lands on both feet on the opposite side of the barbell. Before starting the next rep, the athlete must again be facing the barbell.

Online qualifier 18.3 Scaled

brought to you by SuprFit

18.3  Scaled is a two part workout.

18.3a scaled
On 3.2.1 Go the Athlete has 5 minutes to find their 3 rep max Frontsquat from the floor.

The athlete will rest for 1 minute before the second Part of the Workout.

18.3b scaled
On minute 6 after the 3RM Frontsquat the athlete will start with 3 rounds of 6 power cleans, 12 knee raises, followed by 6 front squat and 12 bar facing burpess.

Weight for the Barbell:

Individual Male 35 KG / Female 25 KG

This Workout has no Timecap

The athlete will start with the unloaded bar and may start loading the bar on 3.2.1 Go. Each attempt will start with the bar from the floor, a rack is not permitted. A full squat clean is permitted, but not required, to start the movement if standard depth is achieved. At the bottom position the hip crease must be below the top of the knee. At the top position, the barbell needs to be in the front rack position, with the athlete standing tall with hips and knees fully extended. Within 5 minutes, as many attempts as possible are permitted.

 

The athlete will rest for 1 minute before the second Part of the Workout.

For the power clean, the barbell begins on the ground. The Rep is complete when the athlete’s hips and knees are fully extended and the bar is resting on the shoulders in the front-rack position with the athlete’s elbows in front of the bar. Power cleans, squat cleans and split cleans are permitted. Hang cleans are NOT permitted. No bouncing or dropping and catching the barbell on the rebound. Once dropped, the barbell must settle on the ground before the athlete begins the next repetition. No part of the body other than the feet may touch the ground during the repetition.

 

For the knee raises, the athlete must go from a full hang to having the knees raised above parallel. At the start of each rep, the arms must be fully extended with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. An overhand, underhand or split-grip are all permitted.

 

For the front squat, the barbell begins on the ground. A full squat clean is permitted, but not required, to start the movement if standard depth is achieved.

 

At the bottom position the hip crease must be below the top of the knee. At the top position, the barbell needs to be in the front rack position, with the athlete standing tall with hips and knees fully extended.

 

The Burpee must be performed perpendicular to and facing the barbell.

 

The athlete will jump the feet back so that he or she is lying on the ground. The Chest and thighs touch the ground at the bottom.

 

The athlete must jump over the barbell from both feet and land on both feet. Single-legged jumping or stepping over is not permitted. Stepping backward or forward one foot at the time when lowering and raising to and from the ground is also permitted.

 

The Rep ends when the athlete lands on both feet on the opposite side of the barbell. Before starting the next rep, the athlete must again be facing the barbell.

FAQ

Can I start with a loaded bar?

No! The Bar needs to be unloaded when the clock starts, but your judge can help you load the bar.

Until when does the scores need to be submitted for 18.1 & 18.2 ?

Due to summer vacations, you will have until the last day of the 3rd online qualifier to register and to submit you score! The Due Date will be June 26th 2018.

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