Location via proxy:   [ UP ]  
[Report a bug]   [Manage cookies]                
Scribd Logo
Upload

Welcome to Scribd!

  • 112 views

    Workout 2.1: For Time and Weight

    Uploaded by

    John Connolly
    This document outlines the workout "Workout 2.1" which contains intervals of double unders or singles alternating with snatches and chest to bar pull-ups or ring rows. It provides the rep schemes and movements for both the Rx and scaled versions at decreasing intervals. It also includes standards for the movements, notes on equipment and scoring, and information for video submissions.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Workout 2.1: For Time and Weight

    Uploaded by

    John Connolly
    112 views5 pages
    This document outlines the workout "Workout 2.1" which contains intervals of double unders or singles alternating with snatches and chest to bar pull-ups or ring rows. It provides the rep schemes and movements for both the Rx and scaled versions at decreasing intervals. It also includes standards for the movements, notes on equipment and scoring, and information for video submissions.

    Original Description:

    DUBs, Snatches, and C2B Pull-Ups

    Original Title

    2.1

    Copyright

    © © All Rights Reserved

    Available Formats

    PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    This document outlines the workout "Workout 2.1" which contains intervals of double unders or singles alternating with snatches and chest to bar pull-ups or ring rows. It provides the rep schemes and movements for both the Rx and scaled versions at decreasing intervals. It also includes standards for the movements, notes on equipment and scoring, and information for video submissions.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    112 views5 pages

    Workout 2.1: For Time and Weight

    Uploaded by

    John Connolly
    This document outlines the workout "Workout 2.1" which contains intervals of double unders or singles alternating with snatches and chest to bar pull-ups or ring rows. It provides the rep schemes and movements for both the Rx and scaled versions at decreasing intervals. It also includes standards for the movements, notes on equipment and scoring, and information for video submissions.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 5

    Workout 2.

    For time and weight


    Rx
    50x DUBs
    5x Snatches
    25x C2B Pull-Ups

    Scaled
    100x Singles
    5x Snatches
    25x Ring Rows

    40x DUBs
    4x Snatches
    20x C2B Pull-Ups

    80x Singles
    4x Snatches
    20x Ring Rows

    30x DUBs
    3x Snatches
    15x C2B Pull-Ups

    60x Singles
    3x Snatches
    15x Ring Rows

    20x DUBs
    2x Snatches
    10x C2B Pull-Ups

    40x Singles
    2x Snatches
    10x Ring Rows

    10x DUBs
    1x Snatches
    5x C2B Pull-Ups

    20x Singles
    1x Snatches
    5x Ring Rows

    Powered by:

    Family|Friends|Fitness

    scorecard
    Workout 2.1 - Rx

    Athlete

    Gym

    50x DUBs
    5x Snatches

    Weight Used

    25x C2B
    40x DUBs
    4x Snatches

    Weight Used

    Judge

    15 minute time cap


    2.1a
    Total Time

    20x C2B
    30x DUBs
    3x Snatches

    Weight Used

    15x C2B

    2.1b
    Total Weight

    20x DUBs
    2x Snatches

    Weight Used

    10x C2B

    Powered by:

    10x DUBs
    1x Snatches

    Weight Used

    5x C2B

    Family|Friends|Fitness

    scorecard
    Workout 2.1 - Scaled

    Athlete

    Gym

    100x Singles
    5x Snatches

    Weight Used

    25x Ring Rows


    80x Singles
    4x Snatches

    Weight Used

    Judge

    15 minute time cap


    2.1a
    Total Time

    20x Ring Rows


    60x Singles
    3x Snatches

    Weight Used

    15x Ring Rows

    2.1b
    Total Weight

    40x Singles
    2x Snatches

    Weight Used

    10x Ring Rows

    Powered by:

    20x Singles
    1x Snatches

    Weight Used

    5x Ring Rows

    Family|Friends|Fitness

    notes
    Workout 2.1

    EQUIPMENT
    Jump Rope
    Barbell
    Collars
    Plates to load the barbell to the appropriate
    height
    VIDEO SUBMISSIONS
    A video is required for every workout to place in
    the top 3 for any division.
    Prior to starting, film the barbell and plates to be
    used so the load can be seen clearly. All video
    submissions should be uncut and unedited in order
    to accurately display the performance. A running
    clock, a timer from an app, or a second person with
    a stopwatch, should be in the frame throughout
    the entire workout. Shoot the video from an angle
    so all exercises can be clearly seen meeting the
    movement standards.
    Note: This video may be longer than previous
    workouts. Be sure you have enough battery life,
    memory and time to upload your video. You may
    need to increase your limit on YouTube to allow a
    longer video.

    If the athlete cannot finish the prescribed reps of


    Snatches for that round because the weight is too
    heavy, they may lower the weight but must start
    the Snatches over again. Someone else can change
    the weights for you during the workout.
    There is a 15 minute time cap for this workout. This
    workout ends when the athletes chest touches
    the bar in the final rep of the Chest to bar Pull-Ups
    (chest touching the rings for scaled). Time will be
    recorded in full seconds. Do not round up. If you
    finish in 9:25.7, your score is 9:25.
    SCORING
    2.1a - Total Time
    If the 15 minute time cap is reached, every rep not
    completed will be an additional second added to
    the athletes time.
    If the athlete fails to do:
    10x Double Unders
    1x Snatch
    5x C2B Pull-Ups
    16 reps not completed
    This would result in a total time of: 15:16

    2.2b - Total Weight


    To calculate the total weight lifted you will add
    NOTES
    2.1 begins with the athlete standing with Jump the weights performed for each round of Snatches
    Rope in hand. At the start of the clock the athlete together.
    will begin performing the assigned number of
    The weight performed for the 5x Snatches +
    Double Unders or Singles. Once completed, the
    the weight performed for the 4x Snatches +
    the weight performed for the 3x Snatches and so on
    athlete will move to their barbell and perform 5
    reps of a Snatch, followed by 25 reps of a Chest to
    bar Pull-Up (Ring Rows for scaled). The athlete will
    then move back to their Jump Rope.
    You pick the desired weight to perform for the
    Snatches. The weight may be changed from round
    to round, but may not be changed during the round.

    Family|Friends|Fitness

    standards
    Workout 2.1

    JUMP ROPE
    Double Under

    This is a standard Double Under in which the rope passes under the feet twice for each jump. The rope
    must spin forward for the rep to count. Only successful jumps are counted, not just attempts.

    Single Under

    This is a standard Rope Skip in which the rope passes under the feet only once for each jump. The rope
    must spin forward for the rep to count. Only successful jumps are counted, not just attempts. For a rep
    to count the athlete must jump with two feet, and land with two feet (Boxing Jump Rope will not be
    permitted).

    SNATCH

    The Barbell begins on the ground and must be lifted overhead in one smooth motion. Touch-and-go
    is permitted. No bouncing or dropping and catching the Barbell on the rebound. Once dropped, the
    Barbell must settle on the ground before the athlete begins the next repetition. 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. This is not a ground-to-overhead any way. A clean and jerk, where the bar is lifted
    to the shoulders and then lifted overhead is a no rep. If using an empty Barbell, or if plates smaller in
    diameter than standard bumper plates are used, each repetition must begin with the Barbell clearly below
    the knees.

    CHEST TO BAR PULL-UP

    This is a standard Chest To Bar Pull-Up. Dead hang, kipping or butterfly pull-ups are allowed, as long as
    all the requirements are met. Any grip is allowed, as long as the arms are fully extended at the bottom.
    At the top, the chest MUST CLEARLY COME INTO CONTACT with the bar, below the collarbone.

    RING ROW

    This is a standard Ring Row. Each rep begins with the athlete in a dead hang, with elbows fully
    extended, and will finish with both rings in contact with chest. Kipping is allowed, but the ring straps
    must remain perpendicular to the ground at all times. The bottom of the rings will be set at hip height.

    Family|Friends|Fitness

    You might also like