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2017 West Virginia Functional Fitness Open

Workout

12 min AMRAP (As Many Rounds As Possible)

Athletes must complete the workout in the order that it is listed and must complete all reps of the movement before they can advance to the next movement.

Rx 
15 Chest to Bar pull-ups
15 power hang cleans (135/95)
15 box jump-overs (24/20)

Masters 40-49
15 Chin over the bar pull-ups
15 power hang cleans (115/75)
15 box jump-overs (24/20)

Masters 50+
15 jumping chin over the bar pull-ups 
15 power hang cleans (95/65)
15 box step-overs (24/20)

*Any questions please email info@strongtowerfit.net 

Workout Standards

RX
 CHEST-TO-BAR PULL-UP This is a standard chest-to-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed as long as all the requirements are met. The arms must be fully extended at the bottom, with the feet off the ground. At the top, the chest must clearly come into contact with the bar below the collarbone.
POWER HANG CLEANS Once the athlete has picked up the bar, the bar cannot go below the athlete's knees the Athlete's hips cannot break or go past parallel while completing a rep.  The rep will count as long as the barbell comes up to the shoulders, with the hips and knees fully extended with the feet in line and the elbows in front of the bar.
BOX JUMP OVERS
There is no requirement to stand tall while on top of the box. A two-foot takeoff is always required, and only the athlete’s feet may touch the box. The athlete may jump on top of the box using a two-foot landing and then jump or step off to the other side, or the athlete may jump completely over the box. If jumping over the box, the feet must go over the box, not around it, and the athlete must use a two-foot landing. Each rep is counted when the athlete lands on the ground on the opposite side, where they may begin their next rep.

MASTERS 40-49
CHIN-OVER-BAR PULL-UP 
This is a standard chin-over-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed as long as all the requirements are met. The arms must be fully extended at the bottom, with the feet off the ground.At the top, the chin must break the horizontal plane of the bar.
POWER HANG CLEANS Once the athlete has picked up the bar, the bar cannot go below the athlete's knees the Athlete's hips cannot break or go past parallel while completing a rep.  The rep will count as long as the barbell comes up to the shoulders, with the hips and knees fully extended with the feet in line and the elbows in front of the bar.
BOX JUMP OVERS
There is no requirement to stand tall while on top of the box. A two-foot takeoff is always required, and only the athlete’s feet may touch the box. The athlete may jump on top of the box using a two-foot landing and then jump or step off to the other side, or the athlete may jump completely over the box. If jumping over the box, the feet must go over the box, not around it, and the athlete must use a two-foot landing. Each rep is counted when the athlete lands on the ground on the opposite side, where they may begin their next rep.

MASTERS 50+
JUMPING CHIN-OVER-BAR PULL-UP 
For jumping pull-ups, the bar should be set up so it is at least 6 inches above the top of the athlete’s head when standing tall.At the bottom, the arms must be fully extended.At the top, the chin must break the horizontal plane of the bar.
POWER HANG CLEANS Once the athlete has picked up the bar, the bar cannot go below the athlete's knees the Athlete's hips cannot break or go past parallel while completing a rep.  The rep will count as long as the barbell comes up to the shoulders, with the hips and knees fully extended with the feet in line and the elbows in front of the bar.
BOX STEP OVERS
There is no requirement to stand tall while on top of the box. Only the athlete’s feet may touch the box. The athlete may step up or jump on top of the box and then jump or step down on the other side, or the athlete may jump completely over the box. If jumping over the box, the feet must go over the box, not around it. Each rep is counted when the athlete lands on the ground on the opposite side, where they may begin their next rep.


Support

If you have any questions about the workouts and standards, please contact the event organizer, TATE LINDERinfo@strongtowerfit.net

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