RX/MASTERS
75 GHD'S
25 SANDBAG CLEANS 150/100
SCALED
75 WEIGHTED ABMAT SIT UPS 14/10
25 SANDBAG CLEANS 100/75
TIME CAP: 4 MIN
-SCORE-
Time to complete workout
Or cap+ reps not completed
MOVEMENT STANDARDS
RX/MASTERS
GHD's:
• Athlete's hands must start on the ankle pads.
• Hands must touch the floor/platform(females only)
• Rep finishes with hands back on the ankle pads
• Athletes may switch out at any time
• Must finish 75 GHD's before moving on to Sandbag Cleans
Sandbag Cleans:
• Sandbag must begin on the ground
• Athlete must reach full extension at hips and knees
• Sandbag must pass directly over the top of the shoulder
• May step out as bag passes over the shoulder
• Athletes may switch out at any time
WEIGHTED ABMAT SIT UPS:
• Rep begins when ball is touching the floor in front of you
• Shoulders must be past hip crease
• Ball touches floor behind the head
• Rep finishes when ball touches floor in front of you-shoulders past hip crease
• Legs may be straight or bent
Sandbag Cleans:
• Sandbag must begin on the ground
• Athlete must reach full extension at hips and knees
• Sandbag must pass directly over the top of the shoulder
• May step out as bag passes over the shoulder
• Athletes may switch out at any time
SCALED