Individual Competition
| Rx
30 sec Max Meters Ski Erg Barbell 1: 185/115 Barbell 2: 195/125 Barbell 3: 205/135 Barbell 4: 215/145 Barbell 5: 225/155 Barbell 6: 235/165 Barbell 7: 245/175 Barbell 8: 255/185 Barbell 9: 265/195 Barbell 10: Mystery Bar |
Intermediate / Masters
30 sec Max Meters Ski Erg Barbell 1: 135/85 Barbell 2: 145/95 Barbell 3: 155/105 Barbell 4: 165/115 Barbell 5: 175/125 Barbell 6: 185/135 Barbell 7: 195/145 Barbell 8: 205/155 Barbell 9: 215/165 Barbell 10: Mystery Bar |
Scaled / Teens
30 sec Max Meters Ski Erg Barbell 1: 85/55 Barbell 2: 95/65 Barbell 3: 105/75 Barbell 4: 115/85 Barbell 5: 125/95 Barbell 6: 135/105 Barbell 7: 145/115 Barbell 8: 155/125 Barbell 9: 165/135 Barbell 10: Mystery Bar |
Workout Flow: This will be a “waterfall” format, where athletes will follow each other through the Snatch Ladder. At 3-2-1, Go, Athletes will have a 30 second max meters on the Ski Erg buy-in (the buy-in will serve as the tiebreaker for the workout). At the end of the buy-in, the athlete will advance to a recovery mat for a 30 second transition before barbell 1. When it is the athletes turn to enter the snatch ladder they will have 30 seconds to successfully complete one snatch at the loaded barbell weight. The barbell must be lifted off the ground before the time hits zero for the lift to count. There will be a 30 second transition between each barbell. The 10th barbell will be announced at a later date. If an athlete is unable to complete a lift at any time during the ladder, they will be out and their score will be the last successful attempt.
Movement Standards:
Ski Erg: Both feet must remain on the platform during the 30 seconds. The damper will be pre-set and may not be touched.
Snatch: The barbell must start from the ground and in one swift motion be lifted overhead. While power, squat, or split is acceptable, hang, pause, floating or halting is not permitted. If the barbell’s vertical trajectory stops at any time, that repetition will not be counted. The repetition is successful when the athlete is holding the bar over the athlete’s center of mass, hips, knees and arms fully extended.