CYPRUS THROWDOWN - QUALIFIER WORKOUT 17...KETTLEBELL SWINGS CLEAN AND JERK m: 18 kgs f: 14 kgs m: 45...

WORKOUT INFO

WALL BALLS

KETTLEBELL SWINGS

CLEAN AND JERK

m: 18 kgs

f: 14 kgs

m: 45 kgs

f: 30 kgs

m: 80 kgs

f: 50 kgs

m: 80 kgs

f: 50 kgsm: 70 kgs m: 60 kgs m: 40 kgs

n/a n/a n/a n/a n/a

m: 9 kgs

f: 6 kgs

RX &

MASTERS 35-39

MASTERS

40-44

MASTERS

MEN 45-49

MASTERS

MEN 50+

MASTERS

WOMEN 45+

SCALED &

TEENS

m: 9 kgs

f: 6 kgs

m: 9 kgs

f: 6 kgs

m: 9 kgs

f: 6 kgs

m: 9 kgs

f: 6 kgs

m: 9 kgs

f: 6 kgs

WORKOUT DESCRIPTIONWORKOUT 17.2 is a 14 minute workout to:

PART A

has a 14 minute time cap to complete for time:

50 calories row

40 wall balls

30 toes to bar (SCALED & TEENS - Kettlebell Swings)

20 burpees over the bar

10 clean and jerk

RUNNING

CLOCK

PART B

starts once

the athlete

finishes

PART A

PART B

the remaining time of 14 minutes, AMRAP of:

50 calories row

40 wall balls



10 clean and jerk

SCORE: total time to complete the workout SCORE: total number of reps completed

www.cyprusthrowdown.eu

CYPRUS THROWDOWN - QUALIFIER WORKOUT 17.2 inviting athletes from all over the world 16th - 21st of July 2017

Submission and Approval Deadline: EEST 23:59, 21st JULY 2017

NOTESFor this workout, the athlete will get two scores. The score for PART A is the total time to complete the workout. The score for PART B is the total number of reps the athlete will complete on the remaining time out of the 14 minutes. The athlete starts PART B, straight away after the completion of PART A. For example, the athlete completes PART A in 8 minutes and 16 seconds. That means that the athlete has 5 minutes and 44 seconds to complete as many reps as possible of PART B.This workout begins seated on the rower with the monitor set to zero calories. At the call “GO” the athlete will grab the handle and begin rowing. After 50 calories row, the athlete will move to perform 40 wall balls, then to perform 30 toes-to-bar (SCALED & TEENS - kettlebell swings), then to perform 20 burpees over the bar and then 10 clean & jerk. After the last clean & jerk rep, the athlete will move back to the rower and begin another round and so on. The athlete will continue on the same fashion until the 14th minute is reached.

DEADLINE FOR SCORE SUBMISSION AND COACH APPROVALDeadline for score submission and judge approval for Workout 17.2 is the 21st 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 thatvideo has to be provided when you submit your score. Prior to starting, film the plates, the barbell, the wall ball, the target and the kettlebell, to be used so the loads and heights can be clearly seen. Also, film the monitor of the rower once you pull 50 calories. A clock, with the 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

EQUIPMENTTo complete this workout you will need:● An indoor rower with a monitor that measures calories. ● A wall mark or target set at the specified height.● A medicine ball of the appropriate weight for your division. ● Pull-up bar (kettlebell of the appropriate weight for your division). ● A barbell that is loaded to the appropriate weight for your division.

WEIGHTSThe official weight is in kilos. For your convenience, the minimum acceptable weights in lbs are

6kgs - 14lbs 9kgs - 40lbs 14kgs - 30lbs18kgs - 40lbs 30kgs - 65lbs 35kgs - 75lbs40kgs - 65lbs 45kgs - 100lbs 50kgs - 110lbs60kgs - 135lbs 70kgs - 155lbs 80kgs - 175lbs

WORKOUT MOVEMENT STANDARDSWORKOUT 17.2 is a 14 minute workout to:

PART A


50 calories row

40 wall balls



10 clean and jerk

RUNNING CLOCK

PART B starts

once the athlete

finishes PART A

PART B


50 calories row

40 wall balls



10 clean and jerk






The athlete may begin the workout seated in the rower but may not grab the handle until the call of “go.” The monitor must be set to zero at the beginning and the athlete must stay seated on the rower until the monitor reads 50 calories.

In the wall-ball shot, the medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target.

CALORIES ROW

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. A shoulder press, push press, push jerk or split jerk may be used to get the weight overhead. If the jerk is missed but brought back to the front rack, the Athlete may re-attempt the jerk from there.

The barbell begins on the ground. Touch and go is permitted. No bouncing. A muscle clean, power clean, squat clean or split clean may be used to get the bar to the shoulders.

CLEAN AND JERK

In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. At the start of each rep, the arms must be fully extended with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. Both feet must come into contact with the bar at the same time, inside the hands.

WALL BALLS

The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall, it is a “no rep”.

TOES TO BARThe barbell must make contact with the shoulders, such that the lift is in two distinct phases, the clean, and then the jerk. Snatching is not permitted.




WORKOUT MOVEMENT STANDARDSWORKOUT 17.2 is a 14 minute workout to:

PART A


50 calories row

40 wall balls



10 clean and jerk

RUNNING

CLOCK

PART B

starts once

the athlete

finishes

PART A

PART B


50 calories row

40 wall balls



10 clean and jerk



At the bottom position, the Athlete’s chest and hips must touch the ground.

BURPEES OVER THE BAR

At the top of the swing, the kettlebell must be fully inverted (bell over the handle), centered over the feet with the hips and knees fully extended and the arms straight.

KETTLEBELL SWINGS

You must jump over the barbell from both feet and land on both feet. Side jumping is permitted. One-footed jumping or stepping over is not permitted.

At the bottom, the wrists must touch the thighs and the bell must pass behind the heels. There is no requirement for flexing the knees.

MOVEMENT

calories row

wall balls

toes to bar

(kettlebell swings)

burpees over the bar

clean and jerk

WORKOUT INFO

WALL BALLS

KETTLEBELL SWINGS

CLEAN AND JERK

10

REQUIRED

REPS

50

40

30

20

_______________________________ _______________________________

I confirm the information above accurately represents my performance for the workout

JUDGES'S NAME ATHLETE'S SIGNATURE

WORKOUT 17.2 is a 14 minute workout to:

PART A


50 calories row

40 wall balls



10 clean and jerk

RUNNING

CLOCK

PART B

starts once

the

athlete

finishes

PART A

PART B


50 calories row

40 wall balls



10 clean and jerk


NAME: GENDER: MALE □ FEMALE □

DIVISION: RX □ SCALED □ TEENS □

MASTERS 35-39 □ MASTERS 40-44 □ MASTERS 45-49 □ MASTERS MEN 50+ □




SCORECARD

REPS

COMPLETED

40

30

calories row

clean and jerk

burpees over the bar

toes to bar

(kettlebell swings)

wall balls

TOTAL TIME TO COMPLETE THE WORKOUT TOTAL NUMBER OF REPS COMPLETED

MOVEMENT

PART B PART A

20

10

REQUIRED

REPS

REPS

COMPLETED

50

SCALED &

TEENS

m: 9 kgs

f: 6 kgs

m: 9 kgs

f: 6 kgs

m: 9 kgs

f: 6 kgs

m: 9 kgs

f: 6 kgs

m: 9 kgs

f: 6 kgs

m: 9 kgs

f: 6 kgs

RX &

MASTERS 35-39

MASTERS

40-44

MASTERS

MEN 45-49

MASTERS

MEN 50+

MASTERS

WOMEN 45+

m: 18 kgs

f: 14 kgs

m: 80 kgs

f: 50 kgs

m: 80 kgs

f: 50 kgsm: 70 kgs m: 60 kgs m: 40 kgs

m: 45 kgs

f: 30 kgs

n/a n/a n/a n/a n/a

CYPRUS THROWDOWN - QUALIFIER WORKOUT 17...KETTLEBELL SWINGS CLEAN AND JERK m: 18 kgs f: 14 kgs m: 45...

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