WOD 3

QUALIFIERS 2019

WORKOUT DESCRIPTIONfor all categories

WOD 3 WORKOUT DESCRIPTIONLADDER WITH A 10 MIN. TIME CAP

10 SQUAT SNATCHES 40/302 RING MUSCLE UPS

ELITE ADVANCED SCALED

Arena Throwdown qualifier workout 3 is a descending ladder of squat snatches with increasing weightscombined with a assenting ladder of ring muscle ups for 10 minutes

at the call of 3,2,1 go the athlete may start the work out by performing 10 squat snatches followed by 2 ring mus-cle ups the athlete then performs 8 squat snatches at a heavier subscribed weight followed by 4 ring muscle upseach set of squat snatches decrease by 2 repetitions per round. while the ring muscle ups increase by 2 repeti-tions the workout ends with 2 squat snatches and 10 muscle ups

For the Snatch the barbell begins on the ground and must be lifted in one fluent motion touch and go is permitted, but bouncing or bouncing and catching the barbell on its rebound is not. A power snatch followed by an overhead squat is allowed as long as athletes passes through a full squat below the knees. Scaled athletes may perform a ground to overhead.

For muscle and pull ups the athlete must begin in a hang position the arms fully extended and the feet off the ground. The elbows must be fully locked out while the athlete supports it selve above the rings for muscle ups.kipping is allowing but a change of direction is required with performing multiple kipping muscle ups or pull ups. Swings or roll to support are not permitted.

Advanced athletes may replace the muscle ups with pull ups while scaled athletes may perform jumping pull ups.A pull up or jump up is only acceptable is the chin fully passes the bar. On jumping pull ups the bar must be 20

Teens & Juniors may choose which workout to do, with Elite rank the highest

8 SQUAT SNATCHES 55/404 RING MUSCLE UPS6 SQUAT SNATCHES 65/506 RING MUSCLE UPS4 SQUAT SNATCHES 75/608 RING MUSCLE UPS2 SQUAT SNATCHES 85/6510 RING MUSCLE UPS

10 POWER SNATCHES 30/252 PULL UPS8 POWER SNATCHES 40/304 PULL UPS6 POWER SNATCHES 50/356 PULL UPS4 POWER SNATCHES 60/408 PULL UPS2 POWER SNATCHES 65/4510 PULL UPS

10 GROUND TO OVERHEAD 20/152 JUMPING PULL UPS8 GROUND TO OVERHEAD 30/204 JUMPING PULL UPS6 GROUND TO OVERHEAD 40/256 JUMPING PULL UPS4 GROUND TO OVERHEAD 45/308 JUMPING PULL UPS2 GROUND TO OVERHEAD 50/3510 JUMPING PULL UPS

SCOREthe athletes score is the number of repetitions in the 10 minute window. note the time for each completed set of snatches and muscle ups as this will be used as a tiebreaker.

VIDEO UPLOADMake sure to record your workout on video. Some tips: If you’re using a phone, set it to airplane mode to avoid unwanted interruptions during filming and Ensure your filming device has enough battery life and memory to film the entire WOD. We advice you to use VIMEO as your video upload platform, but you are free to use Youtube as well. Make sure so that your video is set to allow for public viewing and in case of using Youtube, be sure you are allowed to submit videos longer then 15 minutes.

SCORE UPLOAD & VALIDATIONSScore uploads need to be finalized before May 12th 23:59H in the WODCAST system. From your profile you can appoint a judge to become your validator.. He/she needs to validate your score and has untill May 13th 23:59H to do so. We recommend this to be for instance the coach from your own Box.

centimeter above the athletes top of the head while standing tall, the athletes score is the number of repetitions in the 10 minute window. note the time for each completed set of snatches and muscle ups as this will be used as a tiebreaker. It is allowed to build up several barbells with the correct weights beforehand, so there is no need of loading the barbell during the workout

SUPPORTIn case you have any questions on the workouts, this guideline or the event in general, we welcome you to send us an email at info@arenathrowdown.com

SCORE CARDSScorecards are available on the last pages of this document which is as well available for download on the Arena Throwdown website; www.arenathrowdown.com Additionally you can find the score cards in your WODCAST Profile

MOVEMENT STANDARDS

RING MUSCLE UPS PULL-UPS

SQUAT SNATCH

In the muscle-up, you must begin with, or pass through, a hang below the rings with arms fully extended (with or without a ‘false grip’) and the feet off the ground.

The elbows must be fully locked out while supporting yourself above the rings. Kipping the muscle-up is acceptable, but swings or rolls to support are not permitted. If consecutive kipping muscle-ups are performed, a change of direction below the rings is required The jumping pull-up bar should be setup so it is

at least 20 cm above the top of the athlete’s head when standing tall. At the bottom, the athlete must lower themselves so his or her arms are fully ex-tended. At the top, the chin must clearly be higher than the bar.

This is a standard chin-over-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed as long as the requirements are met. The arms must be fully extended at the bottom, with both feet off the ground. Overhand, underhand or mixed grip are all permitted. At the top, the chin must break the horizontal plane of the bar. Athletes may wear handprotection but may not tape the bar.

For the squat snatch, the barbell begins on the ground and must be lifted overhead in one 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 repitition. The athlete must pass through a full squat with hips below the knees. Catching the bar while above parallel will only be allowed if the athlete continues to drop below parallel in a smooth motion, without pausing or rising before achieving the required depth. A power snatch followed by an overhead squat will be allowed. The barbell must come to full lockout overhead, with the hips and arms fully extended, and the bar directly over or slightly behind the middle of the body.

The barbell begins on the ground and must be lifted overhead in one 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 repitition. The barbell must come to full lockout overhead, with the hips and arms fully extended, and the bar directly over or slightly behind the middle of the body.

POWER SNATCH

JUMPING PULL-UPS

Each repetition begins with the barbell on the ground and finishes with the weight fully locked out overhead. A snatch is not permitted. A muscle clean, power clean, squat clean and split clean are all permitted.

A shoulder press, push press, push jerk or split jerk may be used, as long as in the finish position the elbow, shoulder, hips and knees fully extended, and the bar finishes directly over the mid-foot with the feet together. If a split jerk is used, the feet must be brought back together with the hips, knees and elbows fully extended before the repetition is completed

GROUND TO OVERHEAD