MHQ 19.2

SCORECARD -> MHQ 19.2 Correct

This is a 2 part workout!

(Set a 24 minute running clock,  this should be running upward not downward)

PART A (for time)

0-12mins

Buy in – 25 Kettlebell box step overs

then…

12,15,18

Thrusters

Bar facing burpees

at the 12 min mark…

Part B (for time)

12-24mins

18, 15, 12

Bar facing burpees

Thrusters

Cash out – 25 KB box step overs

 

30-49
RX:

Box 20/24”
KB 16/24kg per hand
Thruster @ 30/40kg

OPEN:
Box 20/24”
KB 12/16kg per hand
Thruster @ 20/30kg

*ALL OPEN ladies are to perform bar facing burpees over lower height.
(Bar plus small 2.5kg plates – same bar used for thrusters)

50+

RX:
Box 20/24”
KB 12/16kg per hand
Thruster @ 20/30kg

*RX 50+ ladies are to perform bar facing burpees over lower height.
(Bar plus small 2.5kg plates – same bar used for thrusters ) 

OPEN:
Box 20/20”
KB 8/12kg per hand
Thruster @ 15/25kg

*All OPEN 50+ F are to perform bar facing burpees over empty bar
(Same empty bar used for thrusters)

*All OPEN 50+ M are to perform bar facing burpees over lower height.
(Bar plus small 2.5kg plates – same bar used for thrusters) 

60+
RX:
Box 20/20”
KB 8/12kg per hand
Thruster @ 15/25kg

*All RX 60+ F are to perform bar facing burpees over empty bar
(Same empty bar used for thrusters)

*All RX 60+ M are to perform bar facing burpees over lower height.
(Bar plus small 2.5kg plates – same bar used for thrusters)

OPEN:
Box 20/20”
KB 6/8kg per hand|
Thruster @ 15/25kg

*All OPEN 60+ F are to perform bar facing burpees over empty bar
(Same empty bar used for thrusters) 

*All OPEN 60+ M are to perform bar facing burpees over lower height.
(Bar plus small 2.5kg plates – same bar used for thrusters) 

Recap on Bar Facing Burpee height:

Male w/ 30kg+ = Full height bar (5/10kg plates)
Male w/ 25kg = Low bar (2.5kg plates)
Female w/ 30kg = Full height bar (5kg plates)
Female w/ 20kg = Low bar (2.5kg plates)
Female w/ 15kg = Bar only

– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –

SCORE

  • Your score for Part A is the time taken to finish the last set of Burpee over bar. This will be a time between 0-12 minutes
  • CAP– If you DID NOT finish Part A in under 12 minutes, your score is CAP plus reps COMPLETED.
  • If capped, You will still move on to Part B

You can NOT begin Part B until the 12 min mark!

  • Part B is Scored under ‘EVENT 2 – Part B’
  • Part B is also for time. This time will be somewhere between 12-24 minutes. When you finish your last rep in Part B, look at the clock, the time on the clock is your time for Part B. (Do not attempt to do any math here, it really is, simply, the time you see on the clock)
  • CAP– If Part B was not completed before the 24min
    cap, your score is CAP plus reps completed for Part B.

 KETTLEBELL BOX STEP OVERS

  • Kettlebells begin on the ground in front of the box
  • When stepping up and over the box, both feet must make contact with the top of the box for each repetition to count.
  • Kettlebells are held by your side (you may use a slight ‘swing’ to gain momentum)

        THRUSTER

  • The barbell will start from the ground.
  • When taking the barbell from the ground you can choose to either power clean the barbell to the shoulders and then go into a thruster, or you can do a full squat clean into the thruster.
  • On each repetition, at the bottom of the movement the hip crease must go below the top of the knee and at the top of the movement the knees, hips and arms must be fully extended with the bar directly over mid-foot.
  • A front squat and push press is permitted. However a push jerk is not permitted and will be classed as a no rep.

        BAR FACING BURPEE

  • Athlete must be facing towards the bar during the entire burpee
  • At the bottom position, the athlete’s chest and hips must touch the ground.
  • At the top of the movement, the athlete must jump with both feet over the barbell. (All OPEN DIVISION and RX 50 – 60+ may step over)
  • Jumping with one foot followed by the other is NOTpermitted for RX 30-49
  • Only one barbell is to be used.
  • Please check your relevant burpee over bar height on the ‘height guide’ provided below and on Score sheet.

    HEIGHT CHART

    SCORE SHEET

SCORE CARD