December 19, 2016 – Masters Program

5th Annual Invictus Athlete Online Competition – Day One (1/3)

Events 1-3
Events 1-3 will be performed against an 8-minute running clock, in the following order:

Event 1
For time:
25 Burpees Over the Concept 2 Erg
500 Meter Row

40-54:
For time:
25 Burpees Over the Concept 2 Erg
500 Meter Row

55+:
For time:
25 Burpees Over the Concept 2 Erg (step-overs allowed)
500 Meter Row

immediately followed by…

Event 2
In the remainder of the time on the 8-minute clock…
Establish a 1-RM Squat Clean
ALL AGE DIVISIONS

Event 3
Combined score of events 1 and 2

Athletes will receive three separate scores for these events:
(1) Time to complete Event 1;
(2) amount of heaviest successful squat clean performed in the 8-minute time period (in pounds, not kilograms); and
(3) a total score, which will equal the athletes’ score for Event 2 MINUS 1 pound for every second over 2 minutes (for males) or 3 minutes (females) it took the athlete to complete Event 1. Athletes who complete Event 1 in less than 2 minutes (for males) or 3 minutes (for females) will add 1 pound for every second under that baseline time. Example score calculations for males and females are below:
Male Example: Event 1 = 2:07, Event 2 = 315 lbs, Event 3 Score = 308
Female Example: Event 1 = 2:40, Event 2 = 225 lbs, Event 3 Score = 245

Event 4
For time:
12 Power Cleans
21 Burpee Box Jump-Overs (24”/20”)
9 Power Cleans
15 Burpee Box Jump-Overs (24”/20”)
6 Power Cleans
9 Burpee Box Jump-Overs (24”/20”)

40-49: 185/125 lbs
50-54: 155/105 lbs
55+: 135/95 lbs; step overs allowed

Event 1-4 Movement Standards
Rowing on Concept 2 – The Concept 2 ergometers will be set for meters. Athlete must stay seated until the monitor shows that the athlete has reached the prescribed number of meters.

Burpees Over the Concept 2 Erg – In the bottom position, the athlete’s chest and thighs must be simultaneously touching the ground. The athlete must jump over the railing of the erg from both feet – one-footed jumping or stepping over is not permitted. Both of the athlete’s feet must pass over the top of the erg railing. Burpees may be performed lateral to the erg so long as the above standards are met. A repetition is complete every time the athlete lands on the opposite side of the erg from where the burpee was performed.

Squat Clean –This movement begins with the barbell on the ground, and the athlete in a clean set-up position. The barbell must be moved from the floor to a front-rack supported position above the clavicle, and the athlete must pass through the bottom of a squat – crease of hips below the top of the knee. At the top of the movement, the barbell must be supported in the front-rack position with the athlete’s elbows clearly forward of the barbell at the same time that their hips and knees are fully extended.

Power Cleans – The barbell begins on the ground for each repetition – touch and go repetitions are fine as long as the plates come in simultaneous contact with the ground. At the top of the movement, the barbell must be supported in the front-rack position with the athlete’s elbows clearly forward of the barbell at the same time that their hips and knees are fully extended.

Burpee Box Jump-Overs – In the bottom position, the athlete’s chest and thighs must be simultaneously touching the ground. The athlete must jump over the box from both feet – one-footed jumping or stepping over is not permitted. Both of the athlete’s feet must pass over the top of the box – the athlete cannot swing the trailing leg around the side, and no portion of the athlete’s body other than his/her feet may touch the box. Athletes may jump on and off the box, or may elect to jump over it in one movement. Either is fine. Burpees may be performed lateral to the box so long as the above standards are met. A repetition is complete every time the athlete lands on the opposite side of the box from where the burpee was performed.