December 14, 2015 – Masters Off-Season

The 4th Annual Invictus Athlete Online Competition – Events 1-4

Event 1
Take 20 minutes to build to a 3-RM Front Squat

Events 2-4 must be performed against a running clock…

Event 2 – Starts at 0:00 on the running clock
For time:
Row 2000 Meters

Rest upon completing the 2000 meters, and wait to begin event 3 when the running clock reaches 10:00.

Event 3 – Starts at 10:00 on the running clock

Take 8 minutes to establish a 1-RM Snatch, and perform as many burpees over the barbell as possible.

Athletes will receive one point for every pound snatched, and one point for every burpee over the barbell performed.

Event 4 – Starts at 20:00 on the running clock
Three rounds for time of:
10 Hang Snatches
20 Toes to Bar

40-49: 135/95
50-54: 115/75
55+: 95/65

Rules and Standards:
For Event 1, athletes may take as long as they would like to establish a 3-RM Front Squat, but it’s recommended that you don’t take longer than 20 minutes to do so.

For events 2-4, athletes must work off of a running clock – and must wait to start the event at the noted times. Athletes may use only one barbell for all phases of the day’s events, which means that you must strip the barbell down to the Event 4 working weight before the running clock reaches 20:00.

Event 1: The barbell may start from a rack. Repetitions must be done consecutively without the barbell touching the rack between the three consecutive reps. Athletes may perform multiple sets and score only their heaviest successful 3-RM. Scores should be reported in lbs – so if you lift in kgs, simply convert to lbs for purposes of this competition. For purposes of this competition, a 20 kg barbell will be considered to weigh 45 lbs, and a 15 kg barbell will be considered to weigh 35 lbs.

Event 2: Athletes must perform this event on a Concept 2 ergometer. The monitor must be set to “Row for Distance” so that you will receive a 2000-meter countdown as you row. Athletes must note the exact time given – e.g., 6:32.6.

Event 3: Event 3 begins when the clock hits 10:00. Athletes will have 8 minutes to score as many points as possible with two movements – Snatch and Burpees Over the Barbell.

Snatch – Athletes may perform as many snatch attempts as they would like, but will score only their heaviest successful snatch. Scores should be reported in lbs.

Burpee Over the Barbell – In the bottom position, the athlete’s chest and thighs must be simultaneously touching the ground. The athlete must jump over the barbell from both feet and land on both feet. One-footed jumping or stepping over is not permitted, but athletes may perform these with their bodies either lateral or perpendicular to the barbell.

Scoring – Athletes will receive one point per pound lifted for their best successful snatch, and one point per repetition performed of burpees over the barbell.

Event 4: Event 4 begins when the clock hits 20:00. Athletes will perform the couplet for time, and note the duration that it took to finish the event – i.e., subtract 20 minutes from the time on the running clock so that you enter 5:42…not 25:42.

Hang Snatches – Each repetition must start from the hang, or any repetition taken from the floor, must achieve a deadlift lockout (hips and knees fully extended, shoulders behind the bar) before re-dipping to initiate the hang snatch. Athletes may perform either a full or power snatch so long as the barbell comes to full lockout overhead with the hips, knees and arms fully extended and the barbell directly over the middle of the body.

Toes to Bar – Toes to Bar must meet Games/Regionals standards – heels behind the vertical plane at the bottom and both feet must simultaneously touch the pull-up bar.

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Video is not required for this competition, but if you hit any PRs or have any footage of your performance, please tag us or post the video link to the comments! Part of the motivation to redesigning the website to give competitors their own blog is to start to highlight all of you who are hitting it hard and seeing great results. We need your help to do that! Please let us know where to find video of your successes and we will gladly showcase members of our community.