MBS Turkey Challenge 2014 Individual Pro/Open/Masters Workout 3

mbsMBS Turkey Challenge 2014 Individual Pro/Open/Masters Workout 3

 

 

“Spin n’ Heavy”

*Individual Pro*

For Time: (5-min cap)
50 Odyssues spinning bar pull-ups
10 Front Squats (225/155)
 

*Individual Open / Masters*

For time: (5-min cap)
50 (Masters = 40) Odyssues non-spinning bar pull-ups
10 Front Squats (175/115) / (155/105)
Max reps spinning bar pull-ups in remaining time.

 

 

Explanation

This sprint workout will consist of Pro division executing 50 Odyssues bar pull-ups and 10 front squats at 225/155 once through for time. The Open/Masters division will perform 50/40 Odyssues non-spinning bar pull-ups and then 10 front squats for time. However, once the front squats are completed, they will have the remaining time to complete max reps of chin-over Odyssues spinning bar pull-ups. Each spinning-bar pull-up completed will subtract one-second from their time score. *At the completion of the final front squat, the athlete will be responsible for pulling the pins on the Odyssues pull-up bar to make it become a “spinning” bar. Boxes will be provided for athletes to stand on to pull pins. Barbell comes from the ground.

 

Scoring

Score is the total time to complete the workout (40 pull-ups + 10 front squats minus 1-second for each spinning bar pull up completed). If no spinning bar pull-ups are completed, no time will be subtracted from the time it took to complete the final front squat. If all 10 front squats are not completed within the time-cap, 1 second will be added for each rep not complete.

 

Movement Standards

Pull-ups – This is a standard pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. The arms must be fully extended at the bottom with the feet not touching the ground. At the top, the chin must break the horizontal plane of the bar. *All pull-up bars will be mounted at roughly 92″ high. Shorter athletes will have a 12″ box to step on to mount the bar. Taller athletes may have the ability to touch the ground in the pull-up, but they will not be allowed to have the feet touching the ground when they begin their pull-up with straight arms below the bar.

 

Front Squat – The crease of the hips will pass below the top of the knee and return to a standing position with hips and knees fully open. A squat clean will count as long as proper depth is achieved.

 

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