2016 CF Circus, Event 5 Announcement

The Bearded Lady…AKA, Frantasy Land.  You’re welcome.

Here’s the deal…

For Time (15 minute time cap):

  • RX
    • 21-15-9
      • thrusters, 65 lbs women / 95 lbs men
      • pull-ups
    • 15-12-9
      • thrusters, 75 lbs women / 115 lbs men
      • chest-to-bar
    • 9-6-3 (we know this is slightly fewer than the standard Frantasy Land)
      • thrusters, 95 lbs women / 135 lbs men
      • bar muscle-ups
  • Scaled
    • 21-15-9
      • thrusters, 35 lbs women / 55 lbs men
      • sit-ups
    • 15-12-9
      • thrusters, 55 lbs women / 75 lbs men
      • box push-ups (24″ box)
    • 9-6-3 (we know this is slightly fewer than the standard Frantasy Land)
      • thrusters, 65 lbs women / 95 lbs men
      • bar-facing burpees

Each athlete will complete one part of the workout.  Scaled, you must complete your chunk in it’s entirety before your partner begins the next chunk.  RX, if the first or second athlete to go slows way down and decides it’s better to just opt out for the remainder of their chunk and let the next athlete go, that IS an option BUT you immediately accept the time cap plus a second for each rep not completed (and if your final athlete doesn’t finish those reps get tacked on too).  This strategy is helpful if you have an athlete who’s seriously struggling and you think the next athlete can make-up some reps on the back-end rather than standing there, waiting.  Only 1 opt-out per team.  Scaled does NOT have an opt-out available.  Athletes will all begin in the designated start area, and once an athlete completed their chunk they tag the next athlete in.

Standards:

  • thruster: Be cool.  You all know what a good thruster looks like.  Below depth (hip crease below knee crease) in the bottom (you can squat clean the first one), then in a single fluid motion stand and push barbell overhead to show full knee, hip and elbow extension.  Also note that ears MUST come in front of arms at the top.
  • pull-up: movement begins with arms fully extended (if you need a partner to assist you in getting up to the bar, fine), then chin must pass above the horizontal bar plane
  • chest-to-bar: movement begins with arms fully extended (if you need a partner to assist you in getting up to the bar, fine), then chest must make contact with the bar at the top
  • bar muscle-up: movement begins with arms fully extended, athlete may kip (in any way they want – including full gliding kip) to pass over to the the top of the bar, and pass through a portion of a dip to show full arm extension at the top – we are NOT setting a standard for feet coming above the bar
  • sit-ups: bottoms of feet on floor (ab mat provided), shoulders must start on the floor and movement is complete when shoulders come just past hips at the top (slightly more than 90 degree movement)
  • box push-up: athlete must begin in a plank position (not butt piked up or sagging down) with hands on edge of box, then chest descends to make contact with box and push back into full arm extension and plank
  • bar-facing burpees: athlete must begin with chest-to-deck perpendicular to the bar (facing the bar), and JUMP OFF 2 FEET AND ON TO 2 FEET (bunny hop) over barbell to complete rep

Fun stuff, folks.  Enjoy.

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