December 20, 2017 – Masters Program

2017 6th Annual Invictus Athlete Online Competition – Day 3 Events

Event 9
All Age Divisions
Take 4 minutes to build to today’s 1-RM Clean & Jerk
(you may use as much time as you would like to warm-up before starting the clock)

When the running clock reaches 4:00…

Event 10
All Age Divisions
Complete rounds of 15, 12 and 9 reps for time of:
Deadlift*
Bar-Facing Burpees Over the Barbell

*You must use the weight you successfully clean and jerked in Event 9 for Event 10*

Rest 30 minutes, and then…

Event 11
Elite Division
For time:
60/40 Calories of Assault Bike

immediately followed by…

Three rounds of:
21 Thrusters (95/65 lbs)
15 Strict Handstand Push-Ups
9 Ring Muscle-Ups

immediately followed by…

60/40 Calories of Assault Bike

Event 11
RX Division
For time:
60/40 Calories of Assault Bike

immediately followed by…

Three rounds of:
15 Thrusters (95/65 lbs)
10 Strict Handstand Push-Ups
5 Ring Muscle-Ups

immediately followed by…

60/40 Calories of Assault Bike

Event 11
40-49:
For time:
60/40 Calories of Assault Bike

immediately followed by…

Three rounds of:
15 Thrusters (95/65 lbs)
10 Strict Handstand Push-Ups
5 Ring Muscle-Ups

immediately followed by…

60/40 Calories of Assault Bike

50-54:
For time:
50/30 Calories of Assault Bike

immediately followed by…

Three rounds of:
12 Thrusters (95/65 lbs)
6 Strict Handstand Push-Ups
3 Ring Muscle-Ups

immediately followed by…

50/30 Calories of Assault Bike

55+:
For time:
50/30 Calories of Assault Bike

immediately followed by…

Three rounds of:
15 Thrusters (75/55 lbs)
10 Push-Press (75/55 lbs)
5 Ring-Dips

immediately followed by…

50/30 Calories of Assault Bike

Movement Standards:
Clean & Jerk – This movement begins with the barbell on the ground. 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. Athletes may use any means of getting the barbell overhead that they choose.

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.

Bar-Facing Burpees Over the Barbell – Each burpee must be performed perpendicular to and facing the barbell. The athlete’s head cannot be over the barbell. The chest and thighs touch the ground at the bottom. The athlete must jump over the barbell from both feet and land on both feet. One-footed jumping or stepping over is not permitted. The next rep will begin on the opposite side facing the barbell. Standard-sized bumper plates must be used on the barbell.

Assault Bike – The Assault Bike will be set for calories. Athlete must stay seated until the monitor shows that the athlete has reached the prescribed number of calories.

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.

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.

Ring 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.

Push Press: Each rep of the push press begins with the barbell on the shoulders and finishes with the weight fully locked out overhead and over the middle of the body. The athlete may dip and drive with the legs while the weight is on the shoulders. However, once the barbell leaves the shoulder, the hips and knees must remain straight until the weight is locked out overhead. No jerks. At the top, the elbow, shoulder, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line. Using a rack is not permitted.