BAR-MANDA (Scaled)

 

IN ANY ORDER FOR TIME

Relay fashion – each athlete has to complete workout individually.

 

9 – 9 – 9 – 9 – 9 Kettle bell Sumo Deadlift High Pull (32kg / 24kg) 

9 – 7 – 5 – 3 – 1 Ground to Overhead (50kg / 30kg)

 

TIME CAP: 18mins

BAR-MANDA (RX)

 

IN ANY ORDER FOR TIME

Relay fashion – each athlete has to complete workout individually.

 

9 – 7 – 5 – 3 – 1

Bar Muscle Ups

Snatch* (60kg / 40kg)

 

TIME CAP: 18mins

MOVEMENT STANDARDS

NB – Completed score sheet has to be showed at the end of the workout (in focus) to the camera in order to validate your score Judges need to make 100% sure of standards as teams will be penalised after video submission if movement standards were not achieved and the rep was given.

NB – note time splits after each athlete as tie breaker

– RX –

Athlete A has to complete the whole workout and then tag athlete B to start. This continues until all athletes have completed the full workout. Time stops when all athletes are back in the starting box (2m away from working athlete) 

Bar Muscle Up

  • The bar muscle up begins with the athlete at a dead hang on the pull up bar. Arms must be fully extended with feet off of the ground. 
  • Kipping of any kind is permitted as long as feet do not pass the height of the pull up bar. – At the top of each repetition, the elbows must be fully locked out while the athlete is in a position of support above the bar with shoulders over the bar. 
  • Athletes may not remove hands from the bar and rest on the bar.
  • In the locked out position, the hands are the only point of contact helping the athlete stay in support.
Snatch:
 
  • *Can do power or squat snatch 
  • Snatch starts on the floor and finishes with bar overhead and body in full extension (arms extended and shoulders, hips, knees extended and in straight line, head through) 
  • Can do touch and go repetitions
  • Take care to not bring the bar down before full lockout is shown at the top when recycling repetitions
 

– SCALED –

Athlete A has to complete the whole workout and then tag athlete B to start. This continues until all athletes have completed the full workout. Time stops when all athletes are back in the starting box (2m away from working athlete) 

Each athlete has to complete 9 Sumo deadlift high pulls every round as well as descending repetitions of ground to overhead movement with the barbell.

Kettlebell Sumo Deadlift High Pull

  • Kettlebell has to touch floor with every repetition
  • Elbows has to stay above handle of kettlebell 
  • Kettlebell has to be pulled to top of rib cage/sternum
  • Full lockout of hips and knees need to be shown at the top of the repetition
Ground to Overhead:
 
  • Can do snatch or clean and jerk
  • Movement starts on the floor and finishes with bar overhead and body in full extension (arms extended and shoulders, hips, knees extended and in straight line, head through)
  • Can do touch and go repetitions 
  • Take care to not bring the bar down before full lockout is shown at the top when recycling repetitions

SUGGESTED FLOOR SETUP

RX

SCALED

SCORE SHEETS - MUST BE USED