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The Fittest Games 2015: Workout 4 from The Fittest Games on Vimeo.
Explanations, Standards, Rules and Range of Motion
Workout 4 – 12:00 Minutes
AS MANY REPS AS POSSIBLE (AMRAP)
60 Wallballs (20#/14#)
40 Power Cleans (115#/85#)
20 Burpee Over Bar
Continue this pattern until time expires.
Workout Due: Sunday, November 16th @ 8 PM CT
Video required in order to be eligible for the purse
EXPLANATION:
At 3-2-1: GO, the athlete will begin with 60 wallballs, each shoot must make contact with the wall or target above 10ft mark and the hip crease must go below the knee crease at the bottom of every squat. Upon completion of 60 wallball shots, Athletes will proceed with 40 power cleans. Barbell must touch the floor between reps and hips must be open at the top of every repetition. After completing the cleans, athlete will complete 20 burpees over the bar, chest and thighs making contact with the ground before jumping over the bar to complete the next rep.
RULES:
- The score for this workout will be total reps.
- Athletes may NOT receive any help from anyone at anytime during the workout.
Video required in order to be eligible for the purse
STANDARDS:
- Wallball: The ball must begin from a dead start on the ground. The athlete must pick the ball up and fully extend the knees and hips before beginning the first wall ball shot. The athlete must execute a full squat (hip crease below knee) and then shoot the ball to a 10’ target. The MIDDLE of the ball must come in contact with the 10’ line. Any shots that do not touch the wall, or hit below the 10’ line will be no-reps.
- Power cleans: The bar begins on the ground. The athlete will move the bar from the ground into the “rack position”. The rack position is achieved when the bar is in contact with both shoulders and both elbows have passed under the vertical plane of the bar (move in front of the bar). The bar must be caught above parallel, in the power position. At no time may the crease of the hip pass below the knee. Muscle cleans and power cleans will be allowed. “Full cleans” or “squat cleans” or “full squat cleans” will not be allowed.
- Burpee Over Bar: The movement begins with the athlete in a standing position. The athlete begins the burpee by taking their chest and thighs to the ground (laying down). The athlete may lie down next to their bar (parallel to the bar) or facing their bar (perpendicular to the bar). The athlete will then stand up and jump over their bar (stepping over will be permitted). The rep ends when the athlete passes completely over the barbell.
SCORE ENTRY:
(1) Login – after logging in to the score center, (2)enter the affiliate you completed the workout and (3) Select WOD 4 from the drop down box. From there enter your total reps completed in 12 minutes.
If you are submitting a video be sure to add the youtube/vimeo link into the designated box.
Video required in order to be eligible for the purse
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