December 20, 2016 – Masters Program

5th Annual Invictus Athlete Online Competition

Events 5 & 6
Events 5 and 6 will be performed against a running clock, in the following order:

Event 5 – Begins at 0:00 on the running clock and the call of 3,2,1,Go!
Establish a 1-RM Shoulder to Overhead
ALL AGE DIVISIONS

The barbell may be taken from blocks or a rack.

Event 6 – Begins at 5:00 on the running clock
For time:
100 Double-Unders
Ring Muscle-Ups
100 Double-Unders

40-49: 12/10 Ring Muscle-Ups
50-54: 10/8 Ring Muscle-Ups
55-59: 8/6 Ring Muscle-Ups
60+ Men:
75 Double-Unders
8 Ring Muscle-Ups
75 Double-Unders
60+ Women:
75 Double-Unders
8 Ring-Dips
75 Double-Unders

Event 6 Time Cap = 9 minutes – if the running clock reaches 14:00 before you finish, add the number of reps remaining as seconds on your time. E.g., if a male completed 10/15 muscle-ups, he would enter his score as 10:45.

Events 7-9
Events 7-9 will be performed against a running clock, in the following order:

Event 7 – Begins at 0:00 on the running clock and the call of 3,2,1,Go!
Complete as many rounds and reps as possible in 3 minutes of:
6 Bar Muscle-Ups
6 Thrusters

40-54: 125/85 lbs
55-59:
4 Bar Muscle-Ups
4 Thrusters (115/75 lbs)
60+ Men:
3 Bar Muscle-Ups
4 Thrusters (95 lbs)
60+ Women:
6 Chest-to-Bar Pull-Ups
4 Thrusters (65 lbs)

Rest until the running clock reaches 6:00, and then…

Event 8 – Begins at 6:00 on the running clock
Complete as many rounds and reps as possible in 3 minutes of:
9 Chest-to-Bar Pull-Ups
9 Overhead Squats

40-49: 95/65 lbs
50-54:
6 Chest-to-Bar Pull-Ups
6 Overhead Squats (75/55 lbs)
55-59:
6 Chest-to-Bar Pull-Ups
6 Overhead Squats (65/45 lbs)
60+:
6 Pull-Ups
6 Overhead Squats (65/45 lbs)

Rest until the running clock reaches 12:00, and then…

Event 9 – Begins at 12:00 on the running clock
Complete as many rounds and reps as possible in 3 minutes of:
12 Pull-Ups
12 Snatches
40-49: 85/55 lbs
50-54: 75/45 lbs
55+:
10 Pull-Ups
10 Snatches (55/35 lbs)

Event 5-9 Movement Standards
Shoulder to Overhead – This movement begins with the barbell in the front-rack position resting on the athlete’s shoulders. The top position will be successfully achieved when the athlete demonstrates control of the barbell in a fully extended overhead position – the barbell overhead directly aligned over the shoulders, hips and ankles.

Double-Unders – This is the standard double-under in which the rope passes under the feet twice for each jump. The rope can spin forward or backward for the rep to count.
Muscle-Ups – In the bottom position the athlete must hang with fully extended elbows. At the top position the athlete must fully extend the elbows with the shoulder directly above the wrist and elbow. Kipping is allowed, but swings or rolls to support are not permitted. If the heels rise above the bottom of the rings during the kip, it is a no rep.

Bar Muscle-Ups – In the bottom position the athlete’s elbows must be fully extended with their feet off the ground. In the top position, the elbows must be fully locked out while the athlete supports himself or herself above the bar with the shoulders over or in front of the bar. Athletes must pass through some portion of a dip to lockout over the bar. Kipping the muscle-up is acceptable, but pullovers, rolls to support or glide kips are not permitted. The heels may not rise above the height of the bar during the kip.

Thrusters – This is a standard barbell thruster in which the barbell moves from the bottom of a squat with the barbell in the front rack position to full lockout overhead. The hip crease must pass below the knees. A squat clean into the thruster is allowed if the bar is on the ground. At the top, the barbell must be over the center of the body with the hips, knees and arms fully extended.

Chest-to-Bar Pull-Ups – In the bottom position the athlete’s elbows must be fully extended. In the top position the athlete’s chest must make clear contact with the pull-up bar. Any style of chest-to-bar pull-up (strict, kipping, butterfly) is allowed so long as these requirements are met on every repetition.

Overhead Squats – At the bottom of the movement, the hip crease must be below the top of the knee with the barbell supported overhead. At the top, the hips, knees and elbows must be fully extended, and the repetition will be successfully achieved when the athlete demonstrates control of the barbell in a fully extended overhead position – the barbell overhead directly aligned over the shoulders, hips and ankles. When picking the barbell up from the ground, athletes may either receive the barbell in the bottom of the overhead squat position, or they may lift the barbell to their shoulders and then put it overhead before they descend to the bottom of the overhead squat position – as long as the hip crease is below the top of the knee at some point between the beginning and end of the repetition.

Pull-Ups – In the bottom position the athlete’s elbows must be fully extended. At the top, the chin must break the horizontal plane of the bar. Any style of pull-up (strict, kipping, butterfly) is allowed so long as these requirements are met on every repetition.

Snatch – This movement begins with the barbell on the ground, and the athlete in a snatch set-up position. The barbell must be moved in one continuous motion from the floor to a fully extended overhead position – the barbell overhead directly aligned over the shoulders, hips and ankles. The barbell may not stop its upward descent to overhead at any point or touch the body higher than the sternum (i.e., touching the barbell to the shoulders or head and pressing will be deemed a no-rep).