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! 

 

Workout
 

In time frame of 9 minutes perform a ladder of as many reps as possible of: 

1 - 2 - 3 - 4 - 5 - 6 - 7 - etc

  • Rope climb

  • Deadlift

  • Single armed dumbbell snatches

 

Division      Weights

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


Workout description

  • 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.  


Movement standards

Rope climbs

 

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

Deadlift

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.

Dumbbell snatch

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.

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