ARENA 2 - ‘GET A GRIP!’

FINALS 2019

WORKOUT DESCRIPTIONfor all categories

ARENA 2 - ‘GET A GRIP’ - WORKOUT DESCRIPTION7 MIN AMRAP

12/10 CAL ASSAULT BIKE10 THRUSTERS10 TOES TO BAR

ELITE ADVANCED SCALED

Each Athlete starts to the left of his/her assault bike. At the Buzzer, the athlete may start the workout by per-forming a 12/10 Cal. sprint, followed by 10 Thrusters, 10 Toes to Bar or Knee raises for Scaled Athletes, 10 Front Squats and 10 Bar Muscle Ups, Chest To Bar for Advanced or Pull Ups for Scaled athletes.

SCOREThe athletes score is the amount of repititions the athlete can perform with the 7 minute time window.The time tiebreaker should be the time it took you to complete the first full round.

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 It is not needed to print and bring a copy of the scorecard. Your judge will have a scorecard at hand for you.

ELITEADVANCEDSCALED

WEIGHTS

35/25

TEENS

40/30

JUNIORS50/3540/2540/25

SENIOR50/3540/2530/20

35+50/3540/2530/20

45+

MIX

JUDGINGInside the Arena, the Arena screens will show the time. However, each judge is equiped met a manual stopwatch, which he/she will use. The stopwatch will confirm your final time.

10 FRONT SQUATS10 BAR MUSCLE UPS

12/10 CAL ASSAULT BIKE10 THRUSTERS10 TOES TO BAR10 FRONT SQUATS10 CHEST TO BAR

12/10 CAL ASSAULT BIKE10 THRUSTERS10 KNEE RAISES10 FRONT SQUATS10 PULL UPS

MOVEMENT STANDARDS

ASSAULT BIKEThe Athlete starts standing left to the Assault Bike. The peddals must hang still and It is not allowed to touch the bike

THRUSTERSThis is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. The bar starts on the ground. No racks allowed. The hip crease must clearly pass below the top of the knees in the bottom position. A full squat clean into the thruster is allowed when the bar is taken from the floor. If the barbell is dropped from overhead, it must settle on the ground before the athelete picks it up for the next repitition. The rep is credited when the barbell is locked out overhead. With the hips, knees and arms fully extended, and the bar directly over the middle of the athlete’s body.

TOES TO BARIn the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. At the start of reach rep, the arms must be fully extended with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. An overhead, underhand or split-grip are all permitted. Both feet must come into contact with the bar at the same time, inside the hands.Tape around the pull-up bar is not allowed. Hand protection (gymnastics-style grips, gloves etc.) is allowed.

KNEE RAISESThe arms and hips must be fully extended at the bottom and the heels must be brought back behind the bar. Overhand, Underhand or mixed grip are all allowed. The rep is credited when the knees are above the height of the hips.

FRONT SQUATThe barbell must be held in the front rack position with the barbell in contact with the torso. At the bottom of the front squat the the hip crease must pass below the knees. At the top the hips and knees must be fully extended. Racks are not permitted.

BAR MUSCLE UPIn the bar muscle up the athlete must begin with or pass through a hang below the bar, with the arms fully extended and the feet off the ground. Kipping the muscle up is acceptable, but pull overs, rolls and glide skips are not permitted. The heels may not rise above the height of the bar during the kip. At the top the elbows must be fully locked while the athlete is in the support position above the bar with the shoulders over or in front of the bar. Athletes must pass through some portion of a dip-to-lockout over the bar. Only the hands, and not other part of the arm, may touch the pull-up bar to assist the athlete in complet-ing the rep. Once on top, the hands must maintain support with their arms. Removing the hands and resting while on top of the bar is not allowed. Tape around the pull-up bar is not allowed. Hand protection (gymnas-tics-style grips, gloves etc.) is allowed.

CHEST TO BARThis is a standard chest-to-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, whith the feet off the ground. Tthe overhand, underhand or mixed grip are all permitted. At the top, the chest must clearly come in contact with the bar below the collarbone. Tape around the pull-up bar is not allowed. Hand protection (gymnastics-style grips, gloves etc.) is allowed.

PULL UPSThis is a standard chest-to-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, whith the feet off the ground. Tthe overhand, underhand or mixed grip are all permitted. At the top of the movement, the chin must break the horizontal plane of the bar. Tape around the pull-up bar is not allowed. Hand protection (gymnastics-style grips, gloves etc.) is allowed.