MHQ 22.3

Scorecard


WeTime Timing App

AMRAP in 7mins of:

3 Power Snatches
3 Toes to Bar
6 Power Snatches
6 Toes to Bar
9 Power Snatches
9 Toes to Bar
12 Power Snatches
12 Toes to Bar
15 Power Snatches
15 Toes to Bar

*Continue to add 3 reps to each movement for 7 minutes.

WEIGHTS

30-49 RX
50kg/ 35kg

30-49 INTERMEDIATE
40kg/ 25kg

50-59 RX 
40kg/ 25kg

50-59 INTERMEDIATE
30kg/ 20kg

60+ RX
35kg/ 25kg

60+ INTERMEDIATE
30kg/ 20kg

SCALED OPTION
For intermediate only
Hanging Knee Raises

SCORE
Accumulate as many reps as possible in 7 minutes

MOVEMENT STANDARDS

POWER SNATCH
The Barbell must go directly from the ground to overhead in one motion, without stopping at the shoulders or touching the body anywhere above the hips.
The barbell must come to full lockout overhead with the hips, knees and arms fully extended, the bar directly over the heels, and the feet together.
Athlete using fractional plates must complete snatch from below the knee cap

TOES TO BAR
The athlete must go from a full hang to having the toes touch the pull-up bar.
Both feet must touch the bar together, inside the hands.
The arms and hips must be fully extended at the bottom and the feet must be brought back behind the line of the bar, not out front.

KNEE RAISES
Arms must go from a full hang to having the knees lifted higher than the line of the hip.
The arms and hips must be fully extended at the bottom and the feet must be brought back behind the vertical line of the bar, not out front.

MHQ 22.4

Scorecard
WeTime Timing App

For Time – 16min cap

4 Rounds for time of:

60 Double Unders
15m Single-arm Overhead Dumbbell Lunge (7.5m out & 7.5m back)
15 Dumbbell Shoulder to Overhead (2 Dumbbells)

WEIGHTS

30-49 RX 
22.5kg/ 15kg Dumbbells

30-49 INTERMEDIATE 
15kg/ 10kg Dumbbells

RX 50-59
22.5kg/ 15kg Dumbbells

50-59 INTERMEDIATE 
15kg/ 10kg Dumbbells

60+ RX
15kg/ 10kg Dumbbells

60+ INTERMEDIATE   
10kg/ 5kg Dumbbells

SCALING OPTION
For intermediate only
120 Single Unders

SCORE
For time – 16 minute cap

MOVEMENT STANDARDS

DOUBLE UNDER
The rope must pass twice around the body in a forward motion with one jump.
Swinging the rope backward is not permitted.
For the rep to count, the rope must clear the feet twice.
Attempts where the rope catches before clearing the feet twice do not count.

SINGLE UNDER
The rope must pass once around the body in a forward motion with one jump
Attempts where the rope catches before clearing the feet do not count..
Swinging the rope backward is not permitted.
For the rep to count, the rope must clear the feet once.
Both feet must leave the ground together

SINGLE ARM OVERHEAD LUNGE 
The Lunge must be performed with the dumbbell in one hand and arm overhead
The forward stepping single arm overhead lunge requires the athlete to step forward with one leg while bending the trailing leg until the trailing knee touches the ground and then rise until both knees and hips are locked out before proceeding with the next lunge step.
The athlete is required to bring the trailing foot forward during the ascent.
A pause at the top of each repetition is not required.
The athlete must alternate the leading leg successively.
The set distance is 7.5 metres one way and 7.5 metres back, in this case a start and finish line must be measured and present.
The athlete will start with both feet behind the start line, both feet must completely pass the 7.5m line before turning around to complete the second 7.5m back. Both feet must completely pass the finish for the rep to count.
The rear knee must touch the ground on each repetition.

DOUBLE DUMBBELL SHOULDER TO OVERHEAD
A double dumbbell shoulder press, push press, push jerk or split jerk may be used here.
Each rep begins with the dumbbell on the shoulders and finishes with the weight fully locked out overhead and over the middle of the body.
The elbow, shoulder, hips and knees must be fully extended, with the dumbbells finishing directly over the body with the feet in line for the rep to count.

MHQ 22.5

 

 

Scorecard
WeTime Timing App

For time – No Cap

Partitioned any way:
45 Pull-ups
45 Deadlifts

WEIGHTS

30-49 RX
100kg/ 70kg

30-49 INTERMEDIATE
80kg/ 50kg

50-59 RX
90kg/ 60kg

50-59 INTERMEDIATE
70kg/ 45kg

60+ RX
70kg/ 45kg

60+ INTERMEDIATE
50kg/ 35kg

SCALING OPTION
For intermediate only
Ring Rows

SCORE
For time – No cap

IMPORTANT NOTES
After the call of “3, 2, 1 … go,” the athlete may perform 45 pull-ups and 45 deadlifts.
Athletes may perform the movements in any order
and the reps can be divided up in any manner.
There
are no restrictions on the sequence or combinations of movements or their corresponding repetitions.
The
repetitions of one movement do not have to be completed before the athlete can accumulate reps of another movement.
Regardless of where athletes choose to begin the workout, they must start fully standing, not touching any equipment.
Only after the call of “3, 2, 1 … go” may the athlete touch the pull-up bar or barbell and begin the workout.

MOVEMENT STANDARDS

PULL-UPS
This is a standard pull-up. Dead-hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met.
Arms must be fully extended at the bottom.
At the top, the chin must break the horizontal plane of the bar.

RING ROWS
Rings must be set with bottom of ring in line with belly button
Hips, knees, ankles must remain in a line – no bend, no kip!
Feet must be positioned with heels only on a line under the vertical plan of rings
At the bottom of the movement, the arms must be fully extended.
At the top, the rings must touch the chest with elbows behind the shoulder in the top position.

DEADLIFT
The barbell begins on the ground and must touch the ground between each rep.
At the top of the movement the athlete’s knees and hips must be fully extended, with the shoulders behind the bar. The arms must be straight throughout and deliberate bouncing the bar is not allowed.
This is a standard deadlift with the hands outside the knees, any grip is permitted but sumo deadlifts are not allowed. Dropping the barbell at the top of the movement is permitted but not required.
Chalk and injury prevention/protection such as tape are permitted. Sticky substances or anything used for advantage are prohibited. Belts are permitted

Video Submission rules can be found HERE