16.09.17

Klubbmästerskap

14:30 Doors Opening
15:00 workout 1 
16:00 Workout 2
17:00 Workout 3


19:30-21:30 Prisutdelning, middag och femkamp.
21:30 Doors closing


WORKOUT #1
12 minutes AMRAP
I go - You go
9 Deadlifts
12 Wallballs (9/6kg to 3.05 target)
15 Cal Row

The workout begins with the one athlete standing behind the pull-up bar, the loaded barbell in front. At the go signal the
athlete begins with the deadlifts. Once nine are completed the athlete will move on to the wall ball shots. Upon completing
twelve shots the athlete can then start their rowing (no touch of display is allowed). The first athlete will have to tag their
team mate with a high five before they can commence the Deadlifts. The team chooses the deadlift weight. The weight can
not be changed during the workout.
STANDARDS:
Deadlift, weights in contact with floor at the same time, in top position knees and hips fully extended and shoulders behind
the bar.
Wallballs, Squat to below parallell before first shoot, ball must hit target or above to count.
Row, Rower must stay on rower until 15 Cal is shown on display - after taging partner resting partner must reset rower.
Score
The score will be the weight on the barbell x completed deadlift repetitions for a total weight in kilograms.
Include the total number of wall ball shots and double-unders completed after the final DL rep as a decimal. Maximum
possible = 0.27

WORKOUT #2
Time Cap: 10 minutes
Complete 6 rounds for time (3 each)
10 Hand Release Burpee Box Jump (60/45cm)
10 Thrusters 43/35kg
10 Knee Raises
10 Pull-ups
The workout begins with both athletes standing behind the pull-up bar (facing the wall). On 3,2,1 Go - one athlete will make
his/her way to the boxes and complete 10 Hand Release Burpee Box Jumps, followed by 10 Thrusters, 10 Knee Raises
and 10 Pull-ups. Partner cannot start until taged with a high five.
STANDARDS
Hand Release Burpee Box Jump - both hands must be released from the floor at the same time, if jumping both feet must
leave floor at the same time, independent of jumping or steping up - full extension in knees and hips are required for good
rep
Thrusters - Barbell in front rack and squat to parallell or below, in top position barbell should be aligned with arms,
shoulders, hips and knees with all joints fully extended.
Knee raises - starting position, feet must be vertically behind the bar for each rep, top position both knees must be above
hip.
Pull-ups - starting positionfeet must be vertically behind the bar for each rep, top position chin must clearly be above the
pull-up bar.
Score: Score is total time plus any scaling penalty for completion of 6 rounds finishing with both athletes on top of Box
Jump Box. If a team is not finished with in the 10 min time Cap, their Score will be 10:00 min + scaling penalty + 1 second
for each rep they did not finish.
Scaling options
No Scaling available
Scaling options
Scaling can be used by one or both team members with the "penalty" as per below
Thrusters:
35/20 kg will add 5 seconds per round (total 30 sec if both scale)
20/15 kg will add 7.5 seconds per round (total 45 sec if both scale)
Pull ups:
Ring Row will add 5 seconds per sound (total 30 sec if both scale)

Träna med PT

Träna med PT

Boka tid med Naprapat

Boka tid med Naprapat

Börja Träna

Börja Träna

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