HOA 2020 Events 4-7

Events 4 & 5

RXE4 & 5 16 Minute Clock.

E4 is For Time (12 Minute Cap) E5 is For Total Reps (4 Min AMRAP):

RX E4

•100 Synchro Weighted Lunges, 50/35 DB x 1 (All 4) 

•100 Synchro TTB (Pairs) 

•100 Sh to OH, 155/105 (Single) 

RX E5

Begins At 12 Minutes, Perform 4 Min AMRAP: Max Cal Ski + Max Reps Weighted Box Step Overs, 50/35 DB x 2

Sc/Ms E4 & 5 16 Minute Clock. E4 is For Time (12 Minute Cap) E5 is For Total Reps (4 Min AMRAP):

Sc/Ms E4

•100 Synchro Weighted Lunges, 40/25 DB x 1 (All 4)

•100 Synchro Knee Raises (Pairs)

•100 Sh to OH, 135/85 (Single)

Sc/Ms E5

At 12 Minutes, Perform 4 Min AMRAP: Max Cal Ski + Max Reps Weighted Box Step Overs, 40/25 DB x 2 over 20” Box

Notes: E4 starting position will be all 4 athletes behind designated start line; E4 finish time will not be stopped until all 4 athletes are across designated finish line. 

E4 Movement Standards

Synchro Weighted Lunges:

  • All 4 athletes stand side by side facing room center
  • DB must be held horizontally, centered to the vertical midline of the body, and at the chest with hands on end caps
  • All athletes must forward lunge, lunging backwards is not permitted
  • All 4 athletes simultaneously step forward and back with the same foot alternating left/right
  • Trail knees must touch ground simultaneously 
  • All athletes feet must simultaneously return to the frontal plane with hips and knees fully extended to complete each successful rep

Synchro TTB / Knee Raises:

  • Starting position is both athletes hanging side by side from high bar facing center of the room
  • Both athlete’s feet must break the frontal plane of the pull up rig
  • TTB: Any portion of both athlete’s feet must simultaneously make contact with the pull up bar in order for the rep to be successful
  • (Sc/Masters) Knee Raises: Both athlete’s feet must break the frontal plane of the pull up rig
  • Both athlete’s knees must simultaneously rise above hip height

Sh to OH:

  • Start position: Barbell must begin resting on shoulders, in the front rack, below the chin.
  • Any style press or jerk is acceptable.
  • Rep is complete once both feet have returned to the frontal plane, hips/knees/elbows are fully extended, and control is demonstrated

E5 Movement Standards

  • Ski Erg: Athletes are not allowed to touch the monitors at any time
  • Athlete working order/rotation is determined by your team
  • Weighted Box Step-Overs: Any grip or position of the DBs is permitted
  • When stepping over the box, both feet must make contact with the top of the box
  • The rep is successful once both feet have simultaneously returned to the ground
  • Full Hip/Knee extension is not required 

Events 6 & 7

RXE6 (M/M pairs)

*15-12-9-12-15 RFT (11 Minute Time Cap):

Deadlift, 255

Wallballs, 30 to 10’

*After each Rd, Accumulate 6 Ring Muscle Ups

1 Minute RESET.

RXE7 (F/F pairs)

*15-12-9-12-15 RFT (11 Minute Cap):

Deadlift, 175

Wallballs, 20 to 9’

*After each Rd, Accumulate 6 Ring Muscle Ups

Sc+Ms E6 (M/M pairs) 11 Minute Clock

*15-12-9-12-15 RFT:

Deadlift, 225

Wallballs, 20 to 10’

*W any remaining time perform Max Reps Ring Ms Ups. Each rep = (-) 1 Second from your Total Time

1 Minute RESET

Sc+MsE7 (F/F pairs) 11 Minute Clock

*15-12-9-12-15 RFT:

Deadlift, 145

Wallballs, 14 to 9’

*W any remaining time perform Max Reps Ring Ms Ups. Each rep = (-) 1 Second from your Total Time

E6/7 Notes:

•Athlete 1 performs 15 DL, Athlete 2 performs 15 DL

•Athlete 1 performs 15 WB, Athlete 2 performs 15 WB

•Etc…

E6 & E7 Movement Standards

Deadlift:

  • Start position: Both sides of bumpers in contact w ground
  • Finish position: Full extension of both hips and knees with shoulders positioned behind the frontal plane of the barbell.
  • In cycling: Tap & Go is allowed as long as both sides of bumpers touch simultaneously AND both elbows remain extended throughout the entire ROM. Any attempt to bounce rebound the barbell off the ground will be a no-Rep

Wallball:

  • Start position: Full squat depth achieved (Hips below knee height). You will be allowed to squat clean into the 1st Rep.
  • Finish position: Medball makes contact with 10/9’ target at the height of the AXOM logo

Ring Muscle Up:

  • Start position: Athlete hanging from rings with both elbows fully extended.
  • Finish position: Athlete achieves support above the rings with elbows fully extended and shoulders positioned directly over hands

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