December 19, 2017 – Masters Program

2017 6th Annual Invictus Athlete Online Competition – Day 2 Events

Event 5
Elite Division
For time:
15 Bar Muscle-Ups
25 Kettlebell Snatches (32/24 kg)
100-Foot Handstand Walk (in four 25-foot unbroken increments)
25 Kettlebell Snatches (32/24 kg)
15 Bar Muscle-Ups

RX Division
For time:
10 Bar Muscle-Ups
20 Kettlebell Snatches (24/16 kg)
100-Foot Handstand Walk (in 5-foot unbroken increments)
20 Ketllebell Snatches
10 Bar Muscle-Ups

40-49:
For time:
12 Bar Muscle-Ups
25 Kettlebell Snatches (24/16 kg)
75-Foot Handstand Walk (in 5-foot unbroken increments)
25 Kettlebell Snatches (24/16 kg)
12 Bar Muscle-Ups

50-54:
For time:
6 Bar Muscle-Ups
20 Kettlebell Snatches (24/16 kg)
50-Foot Handstand Walk (in 5-foot unbroken increments)
20 Kettlebell Snatches (24/16 kg)
6 Bar Muscle-Ups

55+:
For time:
10 Chest-to-Bar Pull-Ups
25 Kettlebell Snatches (16/12 kg)
100-Foot Overhead Walking Lunges (45/25 lbs plate)
25 Kettlebell Snatches (16/12 kg)
10 Chest-to-Bar Pull-Ups

Rest 30 minutes, and then …

Event Rules:
This event is scored by the athletes total time to completion. 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.’

Event 6, 7 and 8 – “Groundhog Day”
Elite, RX’d and 40-49 Division:
Event 6
For time:
Row 500 Meters
10 Box-Facing Burpee Box Jump-Overs (24”/20”)
10 Chest-to-Bar Pull-Ups

When the running clock reaches 4:00…

Event 7
For time:
Row 750 Meters
20 Box-Facing Burpee Box Jump-Overs (24”/20”)
20 Chest-to-Bar Pull-Ups

When the running clock reaches 10:00…

Event 8
For time:
Row 1000 Meters
30 Box-Facing Burpee Box Jump-Overs (24”/20”)
30 Chest-to-Bar Pull-Ups

50-54:
Event 6
For time:
Row 500 Meters
10 Box-Facing Burpee Box Step-Overs (24/20”)
10 Chest-to-Bar Pull-Ups

When the running clock reaches 4:00…

Event 7
For time:
Row 750 Meters
15 Box-Facing Burpee Box Step-Overs (24”/20”)
15 Chest-to-Bar Pull-Ups

When the running clock reaches 10:00…

Event 8
For time:
Row 1000 Meters
20 Box-Facing Burpee Box Step-Overs (24”/20”)
20 Chest-to-Bar Pull-Ups

55+:
Event 6
For time:
Row 500 Meters
10 Box-Facing Burpee Box Step-Overs (24”20”)
10 Pull-Ups

When the running clock reaches 4:00…

Event 7
For time:
Row 750 Meters
15 Box-Facing Burpee Box Step-Overs (24”/20”)
15 Pull-Ups

When the running clock reaches 10:00…

Event 8
For time:
Row 1000 Meters
20 Box-Facing Burpee Box Step-Overs (24”/20”)
20 Pull-Ups

Event Rules:
Events 6-8 will be on a running clock. Event 6 will be scored as the total time the event takes for completion. If the athlete does not complete the event within 4 minutes then the event will be scored as 4:00 plus the number of repetitions not completed (i.e., if an elite athlete completes 7 chest-to-bar pull-ups then the athletes score would be 4:03 – indicating they were 3 pull-ups short of finishing event 6).

Event 7 will start when the running clock reaches 4:00. Athletes have 6 minutes to complete Event 7 within the time cap. If the athlete does not complete Event 7 before the running clock reaches 10:00, then the total time will be 6:00 plus the number of repetitions not completed – i.e., if an athlete completes 5 chest-to-bar pull-ups then their score would be 6:15).

Event 8 will start when the running clock reaches 10:00. There is no time cap for Event 8.

Movement Standards:

Bar Muscle-Ups: The athlete must begin with, or pass through, a hang below the bar with arms fully extended and feet off the ground. 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. At the top, 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.

Kettlebell Snatch: At the top, the kettlebell must come to full lockout overhead with the hips, knees and working arm fully extended, and the kettlebell directly over the middle of the body. The kettlebell must “turn over” to rest on the back of the forearm and must pass below the hips at the beginning of each rep. The first rep of a set may be taken directly overhead from the ground, but successive reps need only to pass below the hips.

Handstand Walk: Athletes will begin at the starting line and will walk 25-feet on their hands without their feet touching the ground. If any portion of the athlete’s body other than their hands makes contact with the ground before the athlete has crossed the next designated segment lines, they must return to the last segment line that they successfully crossed. Elite division and 40-49 division segment lines will be every 25-feet; RX division and 50-54 division segment lines will be every 5-feet.

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 Walking Lunges: Each overhead lunge begins with the weight overhead, the feet together, and the athlete standing tall. The trailing knee must make contact with the ground at the bottom of each lunge. The weight must remain overhead for the duration of the repetition. The rep ends with the weight still overhead and the athlete standing tall with the hips and knees fully extended. Both legs must be fully extended if the athlete chooses to step through at the top. The athlete must alternate which foot leads for each rep.

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.

Box-Facing Burpee Box Jump-Overs: In the bottom position, the athlete’s chest and thighs must be simultaneously touching the ground. Each burpee must be performed perpendicular to and facing the box. 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. A repetition is complete every time the athlete lands on the opposite side of the box from where the burpee was performed.

Box-Facing Burpee Box Step-Overs: The athlete is allowed to step onto the box. Both of the athlete’s feet must pass over the top of the box.

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.