The Gauntlet

This event is comprised of 3 stations, with a 3 min AMRAP couplet at each station and 1 minute rest between stations.  This event takes parts of various AMRAPs from FrostFit 2012, 2013 and 2014. Each team 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 athletes initial beside the score given, acknowledging that they accept the judge’s count. For this event, there can only be one athlete working at any one time, but the teams may divide the work however they wish, and teams must tag off with one hand any time they wish to switch athletes. They may switch in between exercises or during a set. The judge will only count reps done by the current “active athlete” on the team, which means that any reps done by an athlete when they have not been tagged off will not count.  If the teams forget to tag off, the judge will warn the athletes and they must tag off before continuing.

Novice

Saturday 10:30AM to 12:00PM (Movement Standards reviewed at 10:15AM)

Station A:

Shoulders to Overhead x 10 reps @95lbs/55lbs

Box Jump x 10  reps @20”/16”

Station B:

Parallette Shoot through no pushup x 10 reps

Kettlebell Swing x 20 reps @45lbs/30lbs

Station C:

Singles x 20 reps

Stationary Sled Pull x approx 9M @ 135lbs/90lbs

Double Unders x 15 reps

Stationary Sled Pull x approx 9M @135lbs/90lbs

Crossovers x 10 reps

Stationary Sled Pull x approx 9M @135lbs/90lbs

 

Rx

Saturday 3:20PM to 5:00PM (Movement Standards reviewed at 3:05PM)

Station A:

Snatch x 1 rep @135lbs/95lbs

Ring Muscle-up x 1 rep

Snatch x 2 reps @135lbs/95lbs

Ring Muscle-ups x 2 reps

Snatch x 3 reps @135lbs/95lbs

Ring Muscle-ups x 3 reps

etc. in a ladder progression, adding 1 rep per round.

Station B:

Double Unders x 20 reps

Rope Climb x 1 reps (all the way up)

Cross Overs x 10 reps

Legless Rope climb x 1 rep (men to 3/4 of the way up, women to 1/2 up)

Station C:

Shoulders to Overhead x 5 reps @135lbs/95lbs

Box Jump x 5 reps @30”/24”

Scoring

This workout comprises 3 separately scored and ranked events, so that if a team has a weaker showing in one part, it will not affect their ranking in the other two parts of the workout. An athlete’s score in each event is the total reps performed within the time limit.

Movement Standards

Shoulders to Overhead

Each rep begins with the barbell on the shoulders and finishes with knees, hips, and arms fully extended with barbell stable over the heels and some part of the ear or earlobe visible in front of the arms. A shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line. Each round, the barbell must begin on the ground. Using a rack is not permitted, so athletes must clean the bar from the floor at the beginning of each set. Athletes may drop the bar but must control the descent, with hands remaining in contact with the bar until the bar is below the waist.

Box Jump

Athletes must jump from the ground onto the box with both feet. They must reach full extension of hips and knees 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.

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 floor. 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 push-up or dip requirement in this event, simply achieving the start and end position with hips, elbows, and knees extended. Judges may “no-rep” an athlete if hips fail to extend completely i.e. if the front of the hips are not higher than the knees at the front of the paralette shoot through.

Kettlebell Swing

At the top of the swing, the entire kettlebell must break the horizontal plane of the arms, ie. the entire kettlebell must be above the top of the shoulders. There is no requirement to swing the kettlebell overhead or to invert the kettlebell, however, the hips and knees must be fully extended and the arms may not be used to press up the kettlebell. There is no requirement for flexing the knees.

Stationary Sled Pull

This is a standing hand-over-hand stationary sled pull.  The athlete will start standing in a specified area and must stay in that zone while pulling the sled hand over hand until the sled crosses the designated line.  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. Athletes will also be responsible for carrying the strap to the other end and starting the next rep in the designated area at the other end of the court.

Skipping

For single skipping the rope must go around once per jump, athlete can jump with two feet or run in place as long as the rope goes around.  For double unders, the rope must go around twice for each jump. For cross-overs, one rep means a regular single rotation, plus one more jump where the athlete crosses their arms and skips into the loop.  From there, athletes may uncross the arms for the single skip on the next repetition. Demo video.

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, athletes may drop the bar but they must keep their hands in contact with the bar until the bar passes their waist.

Ring Muscle Up

This is a standard ring muscle-up. The arms must be fully extended at the bottom. A false grip is recommended but not required. The athlete must be pressed out completely, with elbows arms extended 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 if necessary.

Rope Ascents

The athlete can start from standing and jump as desired for the first pull.  There will be a line marking the halfway point, ¾ and full height. Athletes must touch the designated marker at the top of the rope in order to complete the standard rope climb. For the legless rope climbs, male athletes must touch the ¾ line and females must touch the halfway line.  Feet may touch the rope incidentally, but the athlete may not put any weight on the feet. Athletes may not jump down from the rope until their hands have descended in a controlled manner down past the halfway marker.

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