Couplet Ladder

 

11:30AM – 1:30PM

DESCRIPTION

This workout is comprised of three stations, each with a couplet of two movements. Athletes will alternate between the two movements in a ladder rep scheme, starting with one rep of each, followed by two reps of each, followed by three reps of each, and so on until time expires. Each set of one movement must be completed before moving onto the next movement, as shown below.

Example:
1 rep Movement A1
1 rep Movement A2
2 reps Movement A1
2 reps Movement A2
3 reps Movement A1
3 reps Movement A2
… and so on.

Athletes will have three minutes to work at each station, with a 30 second rest between stations.  Each athlete will be required to bring their score sheet from one station to the next, providing it to the judge at each station. The judge will score their performance and ask that the athlete initial beside the score given, acknowledging that they accept the judge’s count.

THE MOVEMENTS (listed by category)

Men’s RX:
A1: Snatch @ 135#
A2: Muscle-ups
B1: Handstand Pushups (to 1 abmat between 45# plates)
B2: Chest-to-Bar Pullups
C1: Thrusters @ 155#
C2: Box Jumps @ 30”

Women’s RX:
A1: Snatch @ 85#
A2: Muscle-ups
B1: Handstand Pushups (to 1 abmat between 35# plates)
B2: Chest-to-Bar Pullups
C1: Thrusters @ 105#
C2: Box Jumps @ 24”

Men’s Non-RX & Masters:
A1: Snatch @ 85#
A2: Parallette shoot throughs
B1: Pushups (to 25# plates)
B2: Pullups
C1: Thrusters @ 105#
C2: Box Jumps @ 24” (Masters can do step-ups)

Women’s Non-RX & Masters:
A1: Snatch @ 55#
A2: Parallette shoot throughs
B1: Pushups (to 45# plates)
B2: Pullups
C1: Thrusters @ 65#
C2: Box Jumps @ 20” (Masters can do step-ups)

SCALING & SCORING

Masters competitors may choose to do a step up onto the box with each leg, which combine to count as one box jump. This is not considered a scaled movement and will not result in being ranked below other masters competitors that elect to do box jumps. There will be no scaling allowed in Men’s and Women’s RX divisions. Non-RX and Masters competitors may choose to scale the Pullups (Movement B2) to ring rows. Rings will be available near their station. If ring rows are performed instead of pullups, this will count as a scaled movement and the athlete will be ranked below other competitors who perform at least one pullup on this couplet. This will not affect their ranking in the other two scored couplets (A1/A2 and C1/C2). No other scaling will be allowed.

Each station will be scored as its own event. Therefore, this workout comprises 3 separate scored and ranked events. An athlete’s score in each event is the total reps performed within the time limit.  Additional scoring details will be released on Thursday, January 15th, 2013.

MOVEMENT STANDARDS

A1: Snatch
The barbell begins on the ground. Touch & go is permitted but no bouncing off the ground into the next rep. The barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle snatch, a power snatch, a squat snatch, or a split snatch. The barbell must come to full lockout overhead with arms, hips, and knees extended with barbell directly over the heels. Once the rep is complete, the athlete may drop the bar. A clean and jerk is not permitted.

A2: Ring Muscle Up
This is a standard ring muscle-up. The arms must be fully extended at the bottom with the hands turned out. A false grip is recommended but not required. The athlete must be pressed out completely (arms straight) at the top. Kipping the muscle-up is permitted. The rings will all be set at a standard high above the max reach of any of the athletes. Boxes will be available to help reach the rings.

A2: Parallette Shoot Through
Start locked out in plank position with one hand on each paralette, knees, hips and elbows locked out with only the toes touching the ground. The athlete jumps or walks through to a lockout plank on heels in front of the parallettes, with knees, hips and elbows locked out, and then jumps or walks back to the starting position. There is no pushup or dip requirement in this event, simply achieving the start and end position with hips, elbows, and knees locked out.

B1: Handstand Pushup
The start and finish positions of each rep are identical, with the hands flat and completely on the plates, the arms locked out, body straight, and feet in contact with the wall. The plates will be set one abmat width apart. The fingers cannot wrap off the edge of the plate. From the starting position, the arms bend until the head touches the abmat. The athlete presses back up until the start/finish position is achieved. The feet do not have to remain on the wall for the movement, though they must be on the wall with arms locked out to complete the rep. Kipping is allowed. If the legs are bent, no upward progress can be made while the feet are touching the wall (meaning no climbing up the wall with your legs). If your legs are straight, your feet can slide up the wall.

B1: Plate Pushup
Two 45lb (women) or 25lb (men) plates will be placed right next to each other (no space between plates). The athlete begins in plank position with one hand on each plate. Hand must be flat and completely on the plates, arms locked out, body straight and only feet touching the ground. Fingers cannot wrap off the edge of the plate, nor can they descend into the hole of the plate. From the starting position, the arms bend until the the chest touches the plates. The athlete presses back up until the start finish position is achieved. The rep will not count if any part of the athlete’s leg rests on the ground. This is to avoid any “snaking” up from the bottom of the pushup.

B2: Chest to Bar Pullups
Athlete may use any grip: supinated, pronated, or mixed. Full extension of elbows at bottom and contact between the bar and athlete’s chest or belly or any part of the body below the collarbone at the top.

B2: Pullups
Athlete may use any grip: supinated, pronated, or mixed. Full extension of elbows at bottom and chin above the horizontal plane at the top i.e. chin must reach a height that exceeds the top of the bar.

B2: Ring Row (Scaled Modification for Pullups for Non-RX and Masters divisions)
Rings are set at a height of 40 inches from bottom of rings to the floor and feet must be completely in front of the rings. Kipping is not allowed. Full extension of the elbow in the bottom position and rings touching the chest, armpits, or shoulders with elbow behind the shoulder in the top position are required for a good rep.

C1: Thruster
Bar starts on the floor. It is picked up and racked on the shoulders. There is no requirement to stand up fully before beginning the thruster, therefore a squat clean directly into thruster is allowed. The thruster begins when the athlete squats below parallel (hip crease below top of knee cap) with the barbell racked on shoulders, or at the very least below the chin. In a single movement, the athlete drives the barbell up out of the squat and overhead, finishing with knees, hips, and arms fully extended with barbell stable over the heels and earlobe visible in front of the arms. Once the athlete hits the bottom of the squat, there can be no re-bend of the knees or hips i.e. no jerks allowed. The bar can stop near the top and be pressed out but no descent of the barbell is allowed once the thruster had begun. Going up on the toes is permitted as long as there is no re-bending of the knees or jerking the bar.

C2: Box Jump
Athletes must jump from the ground onto the box with two feet. They must reach full extension on the box. Reaching full extension in the air only is not permitted. In other words, the athlete’s knees and hips must be fully extended while both feet are on the box. The entire foot is being on the box is not required, however the heels must be above the horizontal plane of the box. Both jumping and stepping down are permitted. Masters may do a step-up on each leg instead of each box jump.

C2: Step Up (Alternative for Box Jump for Masters division)
This is an optional modification for masters athletes as an alternative to box jumps. One step up per leg = one box jump. Athlete must come to stand with hips open at the top of the box on each rep. This does not count as scaling.