“3 miles, barefoot, in the snow, uphill, both ways V4.0”

Saturday 2:30PM – 5:15PM

DESCRIPTION

This event is comprised of two mini-workouts, each scored separately.  Athletes will have with 5 minutes at each station and 1 minute of transition time between stations.

Part 1

Individuals – For time:

25 CTB pullups + 25 jump squats

25 Calories on Airdyne + 25 jump squats

25 Plyo pushups to plates + 25 jump squats

Teams – AMRAP in 5 min:

15 pullups + 15 jump squats

15 calories on Airdyne + 15 jump squats

15 pushups to plates + 15 jump squats

Jump squats are done by both team members together in unison, whereas pullups, pushups and airdyne are done individually, with one athlete working at a time.  Example:

Player 1 does 15 pullups  + both players do 15 jump squats

Player 2 does Airdyne 15 calories + both players do 15 jump squats

Player 1 does 15 pushups to plates + both players do 15 jump squats

Player 2 does 15 pullups + both players do 15 jump squats  …  etc …

Teams do not need to alternate as written above, they may divide the work as they see fit. If the team finishes the workout on jump squats, the judge will count the number of jump squats completed by both players. Therefore teams must complete their jump squats in unison, so that the judge can count the reps for both athletes at one time.

Part 2

Individuals:

3 Rounds for time:

Barrell Carry 3M

Plate Run & Load 6M

Stationary Sled Pull 12M (Ascending load per round)

Finish with 3M Barrell Carry

There will be 1 barrel at  the start line at the end of the gym, along with a sled with 1 plate on it. There will be 3 additional plates at the finish line in the middle of the gym.  The athlete must do 12M stationary sled pull (6M there and back) at each of 3 weights (2 plates, 3 plates and 4 plates).  However, before each sled pull, the athlete must move a barrel filled with water approximately 3M to the next marked line on the floor and then run to pick up a plate and load it onto the sled, as follows:

– pick up the barrel and move it to mid court line

– run to finish line, pick up a plate, run back and put it on sled

– stationary sled pull to finish line and back with 2 plates

– carry barrel to finish line

– pick up the next plate, run back and load it on the sled

– stationary sled pull there and back with 3 plates

– carry barrel from finish line to mid court line

– pick up the last plate, run back and load it onto the sled

– stationary sled pull to there and back with 4 plates

– carry barrel from mid court back to starting line

Teams:

3 Rounds for time:

Partner Carry 12M

Plate Run & Load 6M

Stationary Sled Pull 12M

There will be a sled with 1 plate on it at  the start line at the end of the gym. There will be 3 additional plates at the finish line in the middle of the gym.  The teams must complete a 12M stationary sled pull (6M there and back) at each of 3 weights (2 plates, 3 plates and 4 plates).  However, before each sled pull, the athlete teams must complete 2 court lengths partner carry, from start line to finish line and back, and then run to pick up a plate and load it onto the sled, as follows:

– partner carry from start line to finish line & back

– pick up plate, run back and put it on sled

– stationary sled pull from start line to finish line & back with 2 plates

– partner carry from start line to finish line & back

– pick up another plate, run back and put it on sled

– stationary sled pull from start line to finish line & back with 3 plates

– partner carry from start line to finish line & back

– pick up another plate, run back and put it on sled

– stationary sled pull from start line to finish line & back with 4 plates

– partner carry from start line to finish line & back

The work may be divided as the teams see fit, with no restriction on how many team members are working at any given time. Teams may choose which partner to carry, and the sled pulls can be completed individually or as a team effort if needed.

Sled Loads:

Men’s Rx & Men’s Teams: Start with 45# plate, add a 45# plate every round (90, 135, 180)

Ladies’ Rx & Ladies Teams: Start with 35# plate, add a 35# plate every round (70, 105, 140)

SCALING & SCORING

This event is scored as two separate workouts.  Each part counts for 8% of the athlete’s final score. There is no scaling on this event, however, teams may assist each other on pull-ups if needed, and there is no penalty for this. However, partner assists must be restricted to hands and forearms only i.e. athletes may not climb on their partners shoulders.

Parts 1 and 2 will be scored as 2 separate events.

Part 1: For individuals, if the events are completed within the time cap, the score will be the time to completion.  If the event is not completed within the time cap, the score will be based on the number of reps completed.  For teams, this is an AMRAP, and the score will simply be number of reps completed.  Additional scoring details to be release Thursday & Friday.

Part 2: If the event is completed within the time cap, then the score will be based on the time to completion. If the workout is not completed within the time cap, the score will be based on how much of the workout the athletes are able to complete.  Rather than counting reps, each movement in the workout will be assigned a certain number of points based on difficulty i.e. heavier sled pulls will be worth more points than the light sled pull.  For this event, the barrel carry and partner carry are worth 5 points each, getting and loading the plates are worth 1 point each, and the sled pulls are worth 2 points per plate per lap.

MOVEMENT STANDARDS

Chest to Bar Pullups – Athlete may use any grip: supinated, pronated, or mixed. For this event, we will require that the chin breaks the VERTICAL plane of the bar as well as the chest touching the bar. 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.

Pull-up – Athlete may use any grip: supinated, pronated, or mixed. For this event, we will require that the chin CLEARLY breaks the HORIZONTAL plane of the bar at the top of the movement and full extension of elbows at bottom of the pullup.

Plate Push-up – 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 straight with elbows fully extended, 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.

Airdyne – Athletes may adjust the seat on the Airdyne but they will only have 1 min in between heats, any other adjustments will cut into workout time.  The seats will be set to average men’s and ladies heights.  Volunteers and judges will be on hand to reset the computer to count calories.

Plyo Plate Push-up – 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 explosively until elbows are extended and hands leave the plates such that the judge can see air between hands and the plates. 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.

Jump Squat – Athletes must lower down to the bottom of the squat, crease of hip below the top of the knee. At the top, both athletes feet must leave the ground such that the judge can clearly see air between the feet and the floor and hips must come to full extension. Athletes may not deliberately rest the hands on the knees or legs for support.

Barrel Carry – The barrel is partly filled with water. Athletes must pick up the barrel up off the ground rather than rolling it or dragging it. The athlete can move it any way they like as long as the barrel is not touching the floor as it advances on the court. Athletes must be in control of the barrel at all times, and cannot drop the barrel on the floor. The barrel may be carried in any position as long as the barrel is not touching the floor and not hoisted overhead. The athlete must keep the barrel in his or her own lane. If, for any reason the athlete loses control of the barrel or it rolls outside of the lane, the athlete must return it to where he or she originally picked up the barrel and continue the workout from that point on.

Stationary Sled Pull – This is a hand-over-hand stationary sled pull.  The sled will be at one end of the court, and the athlete will take the strap and go to mid-court, set the feet and start pulling the sled toward mid court.  Once the sled reaches mid court, the athlete can then take the strap to the end of the court, set the feet and pull the sled toward him or her until it reaches the end of the court.  The athlete may not move his or her feet in such a way that it helps pull the load.  In other words, the athlete must pull the sled with the upper body and not drag it by walking or running. The straps may not be wrapped around the athletes arms or any other bodypart.  Athletes are responsible for safely turning the sled around and they must ensure that the sled passes the line before they turn it or set it up for the next pull.

Partner Carry – Both athletes must start behind the line and finish past the line.  Teams may choose who will carry and who will be carried, and this can change at any time, however, teams may not move unless one team members is being carried by the other.  Any type of safe carry is allowed, piggy back, fireman’s etc.  Athletes must stay in their own lanes during this part of the workout.

Here’s FrostFit Frank with a little demo of the second part of Event #3 at the 2014 FrostFit Games: