Benchmark Girl Mashup

This event is inspired by the Benchmark Girl Mashup from FrostFit 2014.  This event is slightly different for Rx and Novice.

Novice

Sunday 9:00 AM to 10:30 AM (Movement Standards from 8:45AM to 9:00AM)

Helen + Diane + Kelly

5 rounds for time with 15 minute time cap:

Pullup x 12 reps

Deadlift x 15 reps @185/125lbs

Med Ball tosses to partner over the pullup bar x 30 reps @20/14lbs

Medicine ball tosses are done as a team.  Only one athlete working at a time for deadlifts and pullups, though the reps can be partitioned as needed and athletes may switch at any time by tagging off and pullups may be assisted by the partner as needed. The judges will only count reps done by the “active athlete” who has been tagged off.  There is no need to tag off before or after the med ball tosses.

Movement Standards

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. Standard gymnastics kipping is allowed, however the butterfly kip is not allowed in the novice category. Novice competitors may assist each other, however only the hands may be used to spot e.g. manual assistance at ribcage, thighs, or feet. Boxes will be available in case the bar is too high to reach for shorter athletes.

Deadlift – The barbell begins on the ground and must touch the ground between each rep, however bouncing is not allowed. The athlete’s knees and hips must be extended at the top, with the shoulders behind the bar. The athletes hands must be outside their knees. Any grip is permitted. Dropping the barbell is permitted but not required. Chalk and any injury prevention/protection such as tape are permitted. Sticky substances, wraps, or anything used for advantage are prohibited. Belts are permitted.

Med Ball Toss – In this variation on wall ball shots, the medicine ball must be taken from the bottom of a squat, hip crease below knee, and thrown over the pullup bar to the teammate. The teammate must catch the ball, squat down below parallel and return the ball to his or her teammate.  Each squat + toss + catch counts as one rep. The weight of the med balls will be 20lbs for men and 14lbs for ladies over a pullup bar that is approximately 7 ft, slightly higher for men. The ball may hit the pullup bar and still count as a rep but the ball must be caught to count as a rep. If the ball is not caught and touches the floor, the rep is considered incomplete and does not count, but the athlete who did not catch the ball may retrieve it, squat, and toss it immediately back to their teammate.

Rx

Sunday 11:00 AM to 12:30 PM (Movement Standards from 10:45AM to 11:00AM)

Diane & Elizabeth & Helen

For time, with 15 minute time cap:

Clean x 9 reps @135lbs/95lbs

Ring Dips x 9 reps

Deadlift x 15 reps  @225lbs/155lbs

Handstand Pushup x 15 reps

Kettlebell Swing x 21 reps @55lbs/35lbs

Chest to Bar Pullup x 30 reps

Kettlebell Swing x 21 reps @55lbs/35lbs

Handstand Pushup x 15 reps

Deadlift x 15 reps  @225lbs/155lbs

Ring Dips x 9 reps

Clean x 9 reps @135lbs/95lbs

There will be only one athlete working at a time, and teams must tag off with one hand to the partner to switch. The judges will only count reps done by the “active athlete” who has been tagged off. Athletes are responsible for switching weights between cleans and deadlifts. The second athlete may load unload the bar for deadlifts and cleans while the their partner is working.

Movement Standards

Clean – Every rep starts with the bar on the platform. Finish with bar racked i.e. touch collar/shoulders at the top. Power clean, squat clean, or muscle clean are acceptable. Athlete must achieve full hip and knee extension and have weight under control and be stationary with both feet on the lifting platform.

Ring Dip – Every rep starts with the athlete in a position of support on the rings with the arms locked out. The athlete will lower him/herself down until the upper arm/bicep of both arms contacts the ring. The rep ends when the athlete returns to the locked out supported position. Kipping is allowed as long as the range of motion is respected.

Deadlift – The barbell begins on the ground and must touch the ground between each rep, however bouncing is not allowed. The athlete’s knees and hips must be extended at the top, with the shoulders behind the bar. The athletes hands must be outside their knees. Any grip is permitted. Dropping the barbell is permitted. Chalk and any injury prevention/protection such as tape are permitted. Sticky substances, wraps, or anything used for advantage are prohibited. Belts are permitted.

Handstand Pushup – Athletes will have abmats for their heads and handstand blocks for their hands at each station. The start and finish positions of each rep are identical, with the hands on the blocks, arms locked out, body straight, and feet in contact with the wall.  The fingers may wrap off the edge of the blocks. The athlete may move the blocks into the desired position but the blocks must stay within the athlete’s designated area, which is 3 feet wide. 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. Men will go down to one abmat and ladies will go down to two abmats.

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 maybe not bend in order to press up the kettlebell. There is no requirement for flexing the knees.

Chest to Bar Pullups – Athlete may use any grip: supinated, pronated, or mixed. For this event, we will require that the chin breaks the horizontal 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. Kipping is allowed including standard gymnastics kip or butterfly kip.  If choosing the butterfly kip, athletes will be responsible for clearly showing their judge that their chin is above the bar and that the chest touches the bar. Judges will be instructed to no-rep if in doubt about range of motion.