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Northern California Classic Online Qualifier

Workout

ELITE/RX/MASTERS:

Within 3:00, complete:

2 burpee over box (24"/20")

2 pull ups

2 burpee over box

2 chest to bar pull ups

2 burpee over box

2 bar muscle ups

SCALED:

Within 3:00, complete:

2 burpee over box (24"/20")

2 ring rows

2 burpee over box

2 jumping pull ups

2 burpee over box

2 pull ups

*If athletes successfully complete the work within 3:00, they immediately earn an additional 3:00 to complete 4 reps of the movements.  If this is done before 6:00, they earn an additional 3:00 to complete 6 reps of the movements.  This pattern continues until the athlete fails to finish the prescribed work before the allotted time expires.

Workout Standards

The workout begins with the athletes doing 2 burpees over the box. They then complete 2 reps of the lowest skill gymnastic movement on their ladder. They go back to the box to perform 2 more burpees over the box, then return to compete 2 reps of the middle skill gymnastics movement.  Finally they return to do a third set of 2 burpees over the box before returning to the bar to complete 2 reps of the highest skill gymnastics movement on their ladder.  if this is done in less than 3:00, the athlete will immediately begin a new round of 4 reps per exercise.  They have until 6:00 to finish the round of 4's.  The workout continues to extend by 3:00 every time the athlete successfully completes a full rung of the ladder.  

The score for the workout is total reps completed.

Burpee Standard:

Athletes may touch their chest to the ground by any means necessary.  Stepping back and up is allowed.  Athletes must then travel from one side of the box to the other while contacting the top box with both feet.  Stepping up/down is allowed.

Ring Row Standard:

Athletes will set the top of the ring even with their waistband. The feet will be positioned directly under the rings.  A completed rep begins when the arms are full extended and ends when contact with the arm or shoulder is made.

Jumping Pullup Standard:

Athletes will set the bar height 6" above their head when standing upright. A completed rep begins with the athlete's head in front of the extended arm (through the window) and ends with their chin over the bar.

Pullup Standard:

A completed rep begins with the athlete's arms extended and feet off the floor and ends with their chin over the bar. At no time can their feet make contact with the ground or structure during the rep.

Chest to Bar Standard:

A completed rep begins with the athlete's arms extended and feet off the floor and ends with their chest touching the bar below the clavicle.  At no time can their feet make contact with the ground or structure during the rep.

Bar Muscle up Standard:

A completed rep begins with the athlete's arms extended and feet off the floor and ends with the athlete in a supported position on top of the bar. At no time can their feet make contact with the ground or structure during the rep.

Support

If you have any questions about the workouts and standards, please contact the event organizer, BLAIR MORRISONmorrison.blair@gmail.com

If you have questions about submitting your score visit the Help Center on how to submit online scores here