December 18, 2017 – Masters Program

6th Annual Invictus Athlete Online Competition – Day 1 Events  (1/3)
Click the following link and make sure you register and enter your scores for our 6th Annual Invictus Athlete Online Competition.

Event 1
All Age Divisions
For max load, in 3 minutes:
5 Snatches

Event Rules:
You only get a maximum of 6 attempts in the 3-minute window, and you must declare your weight before the clock starts – you cannot change weights during the 3 minutes. Your score will be the sum of your successful lifts, up to 5 lifts. You will not get credit for more than 5 successful lifts. All movements must meet the movement standards as stated below.

When the running clock hits 5:00…

Event 2
For max reps:
30 Seconds of Front Squats

Elite: 275/185 lbs
RX Division: 225/145 lbs
40-44: 225/145 lbs
45-49: 205/135 lbs
50-54: 185/125 lbs
55+: 155/115 lbs

Event Rules:
Barbell will be taken from the ground. If the bar hits the ground before the 30 seconds is over, the set is over. All movements must meet the movement standards as stated below.

When the running clock hits 6:00…

Event 3
“Power Hungry”
All Age Divisions
When the clock reaches 6:00, begin:

For max calories:
3 Minutes of Assault Bike

Event Rules:
Athlete must stay seated until the monitor shows that the athlete has reached the prescribed number of calories or reached the prescribed time cap for the event. All movements must meet the movement standards as stated below.

Rest 30 minutes, and then …

Event 4
For time:
40 Double-Unders
20 Wall Ball Shots
10 Toes-to-Bar
80 Double-Unders
40 Wall Ball Shots
20 Toes-to-Bar
120 Double-Unders
60 Wall Ball Shots
30 Toes-to-Bar
Elite Division (20/14 lbs to 10’ target)
RX Division (20/14 lbs to 9’ target)

40-54:
For time:
40 Double-Unders
20 Wall Ball Shots (20 lbs to 10’ target/10 lbs to 9’ target)
10 Toes-to-Bar
60 Double-Unders
30 Wall Ball Shots
15 Toes-to-Bar
90 Double-Unders
40 Wall Ball Shots
20 Toes-to-Bar

55+:
For time:
30 Double-Unders
20 Wall Ball Shots (20 lbs to 9’/10 lbs to 9’)
10 Toes-to-Bar
60 Double-Unders
30 Wall Ball Shots
15 Toes-to-Bar
90 Double-Unders
40 Wall Ball Shots
20 Toes-to-Bar

Event Rules:
Event 4 must begin exactly after 30 minutes of rest once Event 3 has been completed. Athletes may have a second jump rope as a backup. This event is scored by the total time Event 4 takes the athlete to complete. All movements must meet the movement standards as stated below. If you are unable to complete this event as prescribed in your division then please post ‘zero.’

Movement Standards:
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). The Athlete can Muscle Snatch, Power Snatch, Split Snatch or Squat Snatch as long as the movement standards above are met.

Front Squat: In the front squat, the barbell must be held in the front rack position. At the bottom, the crease of the hips must pass below the height of the kneecap. At the top, the knees and hips must be fully extended. A full squat clean will count as a repetition as long as all the above requirements are met.

Assault Bike: The Assault Bike will be set for calories. Athletes are allowed to adjust their assault bike before the event to their preferred setting. The calorie count will be of that when the clock reaches 3 minutes. Rollover calories will not count.

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.

Wall Ball Shots: The medicine ball must be taken from the bottom of the 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.

Toes-to-Bar: In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must be in contact with the bar at the same time, inside the hands. The arms and hips must be fully extended at the bottom, and the heels must be brought back behind the vertical plane of the pull-up bar.