arrow_back Submit Scores for Long and Strong Part B

Northern California Classic Online Qualifier

Workout

ELITE/RX/35-49:

Part B:

7:00 AMRAP:

5 to 1

Squat Cleans (225/155)

Ring Muscle Ups

50-54:

Part B: 

7:00 AMRAP:

5 to 1 

Squat Cleans (185/125)

Ring Muscle Ups

55+:

Part B: 

7:00 AMRAP:

5 to 1 

Squat Cleans (135/95)

Jumping Ring Muscle Ups

SCALED:

Part B: 

7:00 AMRAP:

5 to 1 

Squat Cleans (135/95)

Jumping Ring Muscle Ups

Workout Standards

Part B begins at the 13:00 mark and continues for 7:00, ending at 20:00.  Athletes must complete 5 reps of squat cleans before moving to the rings for 5 ring muscle ups.  Once completed, the athlete heads back to the bar for 4 squat cleans and 4 ring muscle ups.  This continues for rounds of 3, 2, and 1. If the athlete completes the workout before the 7:00 cutoff, they go back to the round of 5 and begin again.  Score is total reps completed. 

Squat Clean Standards:

Bar must start on the ground and travel to the front rack position in one fluid movement.  The lift must pass through a full squat at the bottom with the hip crease clearly below the knee.  The athlete must show control with full extension of the knee and hip.  A power clean + front squat is not permitted. 

Ring Muscle Up Standard:

The movement starts with arms extended and feet off the ground and is completed with the athlete in support with elbows locked above the rings.  Athletes must pass through at least a portion of a dip and the feet shouldn't rise above the rings.

Jumping Ring Muscle Up Standard

Athletes must adjust the rings so that the top of the ring is eye level.  The movement begins with the arms straight and the athletes head below the rings, and is completed with the athlete in support above the rings.  No dip is required.

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