Last-Chance Qualifier Event 1
42-30-18 reps for time of:
Row (cal.)
Alternating dumbbell hang snatch
♀ 35-lb. dumbbell
♂ 50-lb. dumbbell
Post time to comments.
Scaling:
Reduce the loading on the dumbbell to avoid breaks on the snatches. This workout should be relatively short and if possible completed unbroken and with quick transitions.
Intermediate Option:
42-30-18 reps for time of:
Row (cal.)
Alternating dumbbell hang snatch
♀ 25-lb. dumbbell
♂ 35-lb. dumbbell
Beginner Option:
30-20-10 reps for time of:
Row (cal.)
Alternating dumbbell hang snatch
Quarterfinal Test 2
For time:
60 GHD sit-ups
6 rope climbs, 15 ft.
60 single-leg squats, alternating
50 GHD sit-ups
5 rope climbs, 15 ft.
50 single-leg squats, alternating
40 GHD sit-ups
4 rope climbs, 15 ft.
40 single-leg squats, alternating
30 GHD sit-ups
3 rope climbs, 15 ft.
30 single-leg squats, alternating
Time cap: 20 min.
Post choice of workout and time to comments.
Scaling:
If choosing Test 1, modify the movements and reduce the dumbbell load to something you can perform quickly and unbroken. This workout is a sprint, and should be scaled to allow for a quick, all-out effort.
If choosing Test 2, be careful of the high volume of each exercise, especially with the GHD. Athletes without exposure to the GHD should drastically reduce the volume. Overall this workout is fairly long, so choose modifications that are still challenging, and plan on having to break each exercise multiple sets.
Intermediate Option:
3 rounds of:
10 kipping handstand push-ups
10 dumbbell hang power cleans
30 double-unders
Scaling:
Reduce the load of the snatches to a weight that is challenging but allows you to complete at least 10 reps unbroken when fresh. Beginners should also scale the volume.
Scaling:
Reduce the load on the dumbbell. Newer athletes should also reduce the overall volume of this workout. All athletes should be wary of the two large sets of GHD sit-ups.