CYPRUS THROWDOWN - QUALIFIER WORKOUT 17 · RX & MASTERS 35-39 MASTERS 40-44 MASTERS MEN 45-49...
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WORKOUT INFO RX & MASTERS 35-39 MASTERS 40-44 MASTERS MEN 45-49 MASTERS WOMEN 45+ MASTERS MEN 50+ SCALED & TEENS f: 50 cms n/a f: 25 kgs n/a f: 25 kgs n/a WORKOUT 17.3 is a 9 minute AMRAP of: 5 snatches 7 overhead squats 9 box overs SCORE: total amount of reps completed www.cyprusthrowdown.eu CYPRUS THROWDOWN - QUALIFIER WORKOUT 17.3 inviting athletes from all over the world 16th - 28th of July 2017 Submission and Approval Deadline: EEST 23:59, 28th JULY 2017 WORKOUT DESCRIPTION SNATCH WEIGHT OVERHEAD SQUAT WEIGHT BOX HEIGHT m: 60 kgs f: 40 kgs m: 60 kgs f: 40 kgs m: 60 cms f: 50 cms n/a m: 50 kgs f: 30 kgs m: 50 kgs f: 30 kgs m: 60 cms f: 50 cms m: 50 kgs n/a m: 50 kgs n/a m: 60 cms f: 50 cms m: 40 kgs n/a m: 40 kgs n/a m: 60 cms n/a m: 40 kgs f: 25 kgs m: 40 kgs f: 25 kgs m: 60 cms NOTES This workout begins with the barbell on the floor loaded to the appropriate weight and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 5 snatches, then 7 overhead squats and then 9 box overs. After the last rep of the 9 box overs is completed, the athlete will move back to the barbell to begin another round and so on. The athlete will continue on the same fashion until the 9 minute time cap is completed. The score of the athlete is the total number of repetitions completed within the 9 minute time cap. EQUIPMENT To complete this workout you will need: ● A barbell that is loaded to the appropriate weight for your division. ● A box that has the appropriate height for your division. The top surface of the box must be at least 40 cms x 40 cms WEIGHTS *The official weight is in kgs. For your convenience, the minimum acceptable weights in lbs are: 60 kgs - 135 lbs 50 kgs - 110 lbs 40 kgs - 90 lbs 30 kgs - 65 lbs 25 kgs - 55 lbs DEADLINE FOR SCORE SUBMISSION AND COACH APPROVAL Deadline for score submission and coach approval for Workout 17.3 is the 28th of July @ 23:59 Eastern European Summer Time. The athletes are allowed to submit their scores earlier but no later than the deadline. If scores are not submitted and approved as above, they will not be valid and the athlete will not be ranked. VIDEO SUBMISSION STANDARDS A public link of your video must be submitted. The video should be loaded to a video hosting site and the public link to that video has to be provided when you submit your score. Prior to starting, film the dumbbell and box to be used so the loads and height can be seen clearly. A clock or timer, with the running workout time clearly visible, should be in the frame throughout the entire workout. All video submissions should be uncut and unedited in order to accurately display the performance. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards. Cyprus Throwdown ⁞ Inviting athletes from all over the world www.cyprusthrowdown.eu
Transcript of CYPRUS THROWDOWN - QUALIFIER WORKOUT 17 · RX & MASTERS 35-39 MASTERS 40-44 MASTERS MEN 45-49...
WORKOUT INFO
RX & MASTERS 35-39
MASTERS 40-44
MASTERS MEN 45-49
MASTERS WOMEN 45+
MASTERS MEN 50+
SCALED & TEENS
f: 50 cmsn/a f: 25 kgs n/a f: 25 kgs n/a
WORKOUT 17.3 is a 9 minute AMRAP of:
5 snatches
7 overhead squats
9 box overs
SCORE: total amount of reps completed
www.cyprusthrowdown.eu
CYPRUS THROWDOWN - QUALIFIER WORKOUT 17.3 inviting athletes from all over the world 16th - 28th of July 2017
Submission and Approval Deadline: EEST 23:59, 28th JULY 2017
WORKOUT DESCRIPTION
SNATCH WEIGHT OVERHEAD SQUAT WEIGHT BOX HEIGHT
m: 60 kgs f: 40 kgs m: 60 kgs f: 40 kgs m: 60 cms f: 50 cms
n/a
m: 50 kgs f: 30 kgs m: 50 kgs f: 30 kgs m: 60 cms f: 50 cms
m: 50 kgs n/a m: 50 kgs n/a m: 60 cms
f: 50 cms
m: 40 kgs n/a m: 40 kgs n/a m: 60 cms n/a
m: 40 kgs f: 25 kgs m: 40 kgs f: 25 kgs m: 60 cms
NOTESThis workout begins with the barbell on the floor loaded to the appropriate weight and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 5snatches, then 7 overhead squats and then 9 box overs. After the last rep of the 9 box overs is completed, the athlete will move back to the barbell to begin another round and so on. The athlete will continue on the same fashion until the 9 minute time cap is completed. The score of the athlete is the total number of repetitions completed within the 9 minute time cap.
EQUIPMENTTo complete this workout you will need:● A barbell that is loaded to the appropriate weight for your division.● A box that has the appropriate height for your division. The top surface of the box must be at least40 cms x 40 cms
WEIGHTS*The official weight is in kgs. For your convenience, the minimum acceptable weights in lbs are:60 kgs - 135 lbs 50 kgs - 110 lbs40 kgs - 90 lbs 30 kgs - 65 lbs25 kgs - 55 lbs
DEADLINE FOR SCORE SUBMISSION AND COACH APPROVALDeadline for score submission and coach approval for Workout 17.3 is the 28th of July @ 23:59 Eastern European Summer Time. The athletes are allowed to submit their scores earlier but no later than the deadline. If scores are not submitted andapproved as above, they will not be valid and the athlete will not be ranked.
VIDEO SUBMISSION STANDARDSA public link of your video must be submitted. The video should be loaded to a video hosting site and the public link to that video has to be provided when you submit your score. Prior to starting, film the dumbbell and box to be used so the loads and height can be seen clearly. A clock or timer, with the running workout time clearly visible, should be in the frame throughout the entire workout. All video submissions should be uncut and unedited in order to accurately display the performance. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards.
Cyprus Throwdown ⁞ Inviting athletes from all over the worldwww.cyprusthrowdown.eu
WORKOUT 17.3 is a 9 minute AMRAP of:
5 snatches
7 overhead squats
9 box overs
www.cyprusthrowdown.eu
CYPRUS THROWDOWN - QUALIFIER WORKOUT 17.3 inviting athletes from all over the world 16th - 28th of July 2017
Submission and Approval Deadline: EEST 23:59, 28th JULY 2017
WORKOUT MOVEMENT STANDARDS
Cyprus Throwdown ⁞ Inviting athletes from all over the worldwww.cyprusthrowdown.eu
For the power snatch, the barbell begins on the ground and must be lifted overhead in one smooth motion. Touch-and-go is permitted. No bouncing or dropping and catching the barbell on the rebound is permitted. Once dropped, the barbell must settle on the ground before the athlete begins the next repetition. No part of the body other than the feet may touch the ground during the repetition.
The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. This is not a ground-to-overhead in any way. A clean and jerk, where the bar is lifted to the shoulders and then lifted overhead is a “no rep.” A power snatch, muscle snatch, split snatch, or squat snatch is permitted, so long as all requirements are met.
SNATCH
The hip crease must be below the top of the knee at the bottom. A full squat snatch is permitted, but not required, to start the movement if standard depth is achieved.
The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. The use of a rack is not permitted.
OVERHEAD SQUAT
The box jump-over starts with the athlete facing the box. A two-foot jump and land on the top of the box is always required. A jump or step off to the other side of the box is allowed. There is no requirement to stand tall while on top of the box and only the athlete’s feet may touch the box.
BOX OVER
Each rep is counted when the athlete lands on the ground on the opposite side, where they may begin their next rep.
MOVEMENT
RO
UN
D 1
RO
UN
D 2
RO
UN
D 3
RO
UN
D 4
RO
UN
D 5
RO
UN
D 6
RO
UN
D 7
RO
UN
D 8
RO
UN
D 9
RO
UN
D 1
0
RO
UN
D 1
1
RO
UN
D 1
2
5
SNATCHES
7
OVERHEAD SQUATS
9
BOX OVERS
REPS AFTER
ROUND21 42 63 84 105 126 147 168 189 210 231 252
WORKOUT INFO
RX & MASTERS 35-39
MASTERS 40-44
MASTERS MEN 45-49
MASTERS WOMEN 45+
MASTERS MEN 50+
SCALED & TEENS
_______________________________ _______________________________
ATHLETE'S SIGNATURE
n/a f: 25 kgs n/a f: 50 cms
I confirm the information above accurately represents my performance for the workout
m: 40 kgs n/a m: 40 kgs n/a m: 60 cms
m: 60 cms n/a
m: 60 cms f: 50 cms
JUDGES'S NAME
n/a
m: 40 kgs f: 25 kgs
n/a f: 25 kgs
m: 50 kgs n/a
m: 40 kgs f: 25 kgs
m: 50 kgs
n/a
f: 50 cms
m: 50 kgs f: 30 kgs m: 50 kgs f: 30 kgs
m: 60 kgs f: 40 kgs m: 60 kgs f: 40 kgs m: 60 cms
m: 60 cms f: 50 cms
SCORE: is determined by the total amount of reps completed
www.cyprusthrowdown.eu
Submission and Approval Deadline: EEST 23:59, 28th JULY 2017
SNATCH WEIGHT OVERHEAD SQUAT WEIGHT BOX HEIGHT
CYPRUS THROWDOWN - QUALIFIER WORKOUT 17.3 inviting athletes from all over the world 16th - 28th of July 2017
NAME: GENDER: MALE □ FEMALE □
DIVISION: RX □ SCALED □ TEENS □
MASTERS 35-39 □ MASTERS 40-44 □ MASTERS 45-49 □ MASTERS MEN 50+ □
WORKOUT 17.3 is a 9 minute AMRAP of:
5 snatches
7 overhead squats
9 box overs
THE TOTAL NUMBER OF REPS COMPLETED IS
SCORECARD
