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10
Oct

151010 Trodo Open

trodo open 10.2015, up down bar burner

Date: Saturday, October 10th

Location: Your Box

Teams: Just show up, your coaches will help you get on a team that’s right for you!

Categories: CAT1, CAT2 or Masters 40+ teams, 2 males and 2 females, CAT3: Just For Fun, mix and match genders.

Score Submission: Coaches submit all scores by 12pm on Monday, October 12th. 

Download: Team Scorecards for rep counters and Box Scorecard for all scores.

 

workout summary

Team-of-4 must complete 100 thrusters, 100 shoulder to overhead, 100 front squats and then 100 cleans.

Time Bonus: AMRAP burpees throughout the entire work period. For every one burpee completed, one second will be awarded to the team’s final time. One athlete works on burpees at a time.

Score: Total Time

 

weight standards

Thrusters, Shoulder To Overhead

CAT1: 95/65, CAT2 and Masters: 75/55, CAT 3: Athlete’s Choice

Front Squats, Cleans

CAT1: 115/85, CAT2 and Masters: 95/65, CAT3: Athlete’s Choice

workout flow

Team of 4 will chip away at each set of 100 reps of thrusters, then 100 shoulder to overheads, followed by 100 front squats, and then 100 cleans. Only one athlete working on the barbell at a time. There are no minimum or maximum work requirements. When a switch of athlete happens, the bar from the working athlete must come touch the ground before the next athlete can pick up the bar to begin reps.

When the 100th rep of shoulder to overhead is done, weights must be changed before beginning front squats and cleans. No weights can be changed prior to the completion of the shoulder to overhead reps.

While teams complete barbell reps, one athlete can work at a time to complete burpee reps. Teams may continue accumulating burpee reps while athletes change the weights on both barbells. It’s recommended that each athlete write down his/her own burpee reps every time a set of burpees is completed.

movement standards

Thrusters: A rep will count when the athlete reaches a full depth squat (hip crease below parallel) in the the front rack position, and ends with the barbell in a locked out position overhead (bar, shoulders, hips, knees, and ankles stacked). The rep must be completed in one fluid movement. A front squat plus a push press is not allowed.

Shoulder to Overheads: A rep will count when the athlete brings the barbell from the shoulders to a locked out overhead position (bar, shoulders, hips, knees, and ankles stacked). Strict Press, Push Press, Push Jerk, and Split Jerk are all allowed. If an athlete Split Jerks, they must return both feet to under their hips before the rep will count.

Front Squats: A rep will count when the athlete reaches the hip crease to below parallel and returns to a fully extended standing position (hips, knees, and ankles stacked).

Cleans: A reps will count when the athlete brings the barbell from the ground to the shoulders in one fluid motion, and stands to full extension with elbows in front of the bar (hips, knees, and ankles stacked). Muscle clean, power clean, and full clean are allowed.

Burpees: A rep will count when the athlete brings the chest and hips to the ground, then jumps forward onto a 45# plate. The burpee must be plate-facing, but the athlete’s chest may not touch the plate during the burpee. Lateral burpees/jumps are not allowed.

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