December 21, 2016 – Masters Program

5th Annual Invictus Athlete Online Competition
Events 10-12
Events 10-12 will be performed against a running clock, in the following order:

Event 10 – 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 4 minutes of:
30 Calories of Rowing
30 Wall Ball Shots (20/14 lbs to a 10’ Target)
30 Deadlifts (225/155 lbs)
30 Strict Handstand Push-Ups

Rest 2 minutes until the running clock reaches 6:00, and then…

Event 11 – Begins at 6:00 on the running clock
Complete as many rounds and reps as possible in 6 minutes of:
30 Calories of Rowing
30 Wall Ball Shots (20/14 lbs to a 10’ Target)
30 Deadlifts (225/155 lbs)
30 Strict Handstand Push-Ups

Rest 60 seconds, until the running clock reaches 13:00, and then…

Event 12 – Begins at 13:00 on the running clock
For time:
30 Calories of Rowing
30 Wall Ball Shots (20/14 lbs to a 10’ Target)
30 Deadlifts (225/155 lbs)
30 Strict Handstand Push-Ups

40-49: 20 lbs to a 10′ target; 14 lbs to a 10′ target; 225/155 lbs
50-54: 20 lbs to a 10′ target; 14 lbs to a 10′ target; 2″ riser allowed for the sHSPU; 225/155 lbs
55-59: 16 lbs to a 10′ target; 10 lbs to a 9′ target; 2″ riser allowed for the sHSPU; 185/135 lbs
60+: 16 lbs to a 10′ target; 10 lbs to a 9′ target; 4″ riser allowed for the sHSPU; 185/135 lbs

When entering your score for Event 12, subtract 13 minutes from the time on the running clock. (E.g., If you finish at 18:54 on the running clock, enter your score as 5:54.)

The Time Cap for Event 12 is 20 minutes. If you have not completed your 30 strict handstand push-ups by the time the running clock reads 33:00, please add one second for every rep that was not completed. (E.g., If you finish 12 of the 30 strict handstand push-ups before the time cap, you will enter your score as 20:18.)

Please make sure all of your scores are entered by Thursday at 5:00 p.m. PST.

Thank you for participating in the 5th Annual Invictus Athlete Online Competition! It’s a blessing for us to celebrate the holidays with a community of athletes striving to improve. We hope you had fun, and look forward to following your successes in 2017.

Event 10-12 Movement Standards
Rowing on Concept 2 – The Concept 2 ergometers must be set for calories. Athlete must stay seated until the monitor shows that the athlete has reached the prescribed number of calories.

Wall Ball Shots – The medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target. The ball must make contact with the front-face of the target. If the ball hits the bottom or top edge of the target or does not hit the target at all, it is a no rep. The rep is counted when the ball makes contact with the target. If the ball is dropped, it must come to a full stop on the ground before the athlete may pick it up for the next rep.

Deadlift – The deadlift must be performed with the hands outside the knees. Sumo deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the barbell. The arms must be straight throughout.

Strict Handstand Push-Up – This movement begins at the top of a handstand with the arms fully locked out, the heels on the wall and the hips open with the body in line with the arms. The hands must be placed within a clearly marked area. The marked area must be a 36-by-24-inch box, and the palm of the hand must be placed within the clearly marked area (fingers may extend out of the box). At the bottom of each rep, the athlete’s head must touch the mat. At the top of each rep, the athlete must return to a fully locked out position with the heels on the wall and the feet within the width of the marked area. Kipping is not allowed. The athlete’s hips may not touch the wall, and their legs must remain straight.