FINALS 20.2.2 CROSSMAXXto the max
Sunday 11:20 - 14:20hrs
CROSSMAXXto the max
Full use of all the equipment of our main sponsor Crossmaxx. Rig, ropes, barbells, plates, dumbbells, we've got it all in this work-out!
In time frame of 9 minutes perform a ladder of as many reps as possible of:
1 - 2 - 3 - 4 - 5 - 6 - 7 - etc
Single armed dumbbell snatches
G12 50kg / 15kg
G14 60kg / 15kg
G16 70kg / 20kg
B12 60kg / 20kg
B14 80kg / 25kg
B16 100kg / 30kg
F35 - F40 90kg / 20kg
F45 85kg / 20kg
F50 85kg / 15kg
F55 80kg / 15kg
F60+ 75kg / 15kg
M35 - M40 120kg / 30kg
M45 110kg / 30kg
M50 110kg / 25kg
M55 100kg / 25kg
M60 - M65+ 90kg / 25kg
The workout begins with the athlete standing next to/below the rope. After the call of “3, 2, 1… go,” the athlete performs 1 rope climb. Athlete must touch the horizontal bar of the rig before going down.
After the 1st rope climb the athlete advances to the barbell with the weights loaded to perform 1 deadlift.
Next the athlete moves to the dumbbell and performs 1 DB snatch
In the next round the athlete will perform 2 rope climbs, 2 deadlifts and 2 DB snatches.
In the next round the athlete will perform 3 rope climbs, 3 deadlifts and 3 DB snatches.
Repeat these movements & add 1 rep for each round as long as the clock is running. When the time is over, the total number of reps is counted.
Each rep starts from the floor. Athlete may reach or jump up to start the climb. Any grip is allowed to reach the target height. Both feet must touch the floor between reps. Athletes may use legs for assistance during the climb. At the top one hand must touch at or above the horizontal bar of the rig before going down. On the way down the athlete must show control before releasing their grip. Dropping without a controlled descend is a no rep
This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed. Starting with the barbell on the floor, the athlete lifts the bar until the hips and knees reach full extension, and the head and shoulders are behind the bar. The arms must be straight throughout. No bouncing.
The athlete starts with the dumbbell on the ground and finishes with the dumbbell directly overhead. At the bottom of the movement, BOTH heads of the dumbbell must touch the ground. The dumbbell must be lifted overhead in one motion. Touch and-go is permitted. Bouncing the dumbbell is not allowed. Athletes must alternate arms after each repetition. The dumbbell must be lowered below the top of the athlete’s head before he or she can switch hands for the next rep. The non-lifting hand and arm may not be in contact with the body during the repetition. If the athlete receives a no rep and has already switched hands, the athlete may proceed from where he or she is. The athlete does not need to return the dumbbell to the no-repped arm for the next repetition to count. At the top, the arms, hips and knees must be fully locked out with the dumbbell clearly over the middle of the athlete’s body when viewed from profile. Once the athlete has reached lockout, the repetition will count. The athlete may choose to do a muscle snatch, power snatch, squat snatch or split-style snatch. However, both feet must return and be in line under the athlete’s body while the dumbbell is locked out overhead for the repetition to count.