Event 3

Intermediate, Scaled, Masters, Teens (Event description/ movement variations)

EVENT 3

4 Rounds for time:

250m Row

7 Cleans

7 meter Handstand walk

(10min Cap)

On the sound of 3,2,1… Go! Competitors will begin rowing. Once complete competitors will move to and complete 7 Cleans. Once complete competitors will do a seven meter Handstand walk before returning to their Rower and beginning round two. Competitors will continue until they have completed four rounds. On completion of their fourth Handstand walk competitors will run to the finish.

Notes:

  1. This Event will be scored by time.

VARIATIONS

INTERMEDIATE:

Clean @60/40kg.

Handstand walk in 2 attempts.

TEENS (14-15yrs):

Clean @40/30

Handstand walk in 2 attempts.

MASTERS(40-49):

Clean @60/40kg.

Handstand walk unbroken.

TEENS (16-17yrs):

Clean @50/35

Handstand walk unbroken

MASTERS(50+):

Cleans @50/35kg.

Handstand walk unbroken.

SCALED:

Clean @40/30.

Overhead walking lunge @15/10kg.

MOVEMENT STANDARDS

Clean:

The competitor starts standing behind the bar, lifts the bar, and in one continuous motion catches in the front rack position. They then stand until the hips, knees and shoulders are in-line, at the same time the elbows must be in front of the Barbell. The competitor may perform single repetitions, however the bar must be completely stationary before continuing with the next repetition. Bouncing the Barbell at any time is NOT allowed.

Handstand walk:

The competitors hands must start behind and finish after the marked area. The area must be covered unbroken on your hands.

HEAT TIMES