Individual Event – 2019 Energy Games

Sunday

“Deadlift Double”

Rx
AMRAP 5
3 Ring Muscle Ups
6 Deadlifts 255/185

—2 minute rest between—

AMRAP 5
6 Strict Pull Ups
12 Alternating Pistols

Masters 40-49
AMRAP 5
3 Bar Muscle Ups
6 Deadlifts 205/135

—2 minute rest between—

AMRAP 5
6 Pull Ups
12 Plate Hug Squats (25#)

Teens 16-18
AMRAP 5
3 Chest to Bar Pull Ups
6 Deadlifts 205/135

—2 minute rest between—

AMRAP 5
6 Pull Ups
12 Plate Hug Squats (25#)

Scaled/Masters 50+
AMRAP 5
3 Burpee Pull Ups
6 Deadlifts 205/135

—2 minute rest between—

AMRAP 5
6 Pull Ups
12 Plate Hug Squats (25#)

Teens 13-15
AMRAP 5
3 Burpee Pull Ups
6 Deadlifts 155/105

—2 minute rest between—

AMRAP 5
6 Pull Ups
12 Plate Hug Squats (25#)

Deadlift Double is scored as two separate events.

Deadlift: The barbell starts on the ground with the hands outside the knees. The rep is credited when the hips and knees reach full extension and the head and shoulders are behind the bar.

Ring Muscle Up: The athlete must begin with or pass through a hang below the rings, with the arms fully extended and the feet off the ground. The elbows must be fully locked out while in the support position above the rings with the shoulders in line or in front of the straps.

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. The rep is credited when the arms are fully locked out while the athlete is in the support positive above the bar with the shoulders over or in front of the bar.

Chest to Bar Pull Up: The arms must be fully extended at the bottom with the athlete’s feet off the ground. The rep is credited when the chest comes into contact with the bar below the collarbone.

Chin over Bar Pull Up: The arms must be fully extended at the bottom with the athlete’s feet off the ground. The rep is credited when the chin rises above the bar.

Burpee Pull Up: The athlete jumps or steps back to lie on the ground. The chest and thighs must touch the ground at the bottom. The athlete can step up or jump to their feet. The athlete may jump to or reach up to grab the bar. The rep is credited when the chin rises above the bar. The athlete may jump into the pull-up. Passing through the full hang is not required.

Strict Pull Up: The arms must be fully extended at the bottom with the athlete’s feet off the ground. The rep is credited when the chin rises above the bar. The hips must remain straight without any movement (flexion or extension) through the full range of motion. Excessive movement forward or back to generate momentum will be deemed a no-rep.

Alternating Pistols: The pistol starts with the athlete standing tall on one foot. The athlete’s hip must pass below the knee at the bottom of the pistol. The athlete may hold their non-squatting foot. The rep is credited when the athlete stands tall with the hip and knee extended on the squatting leg. The athlete must show control/balance at the top of the rep. Athletes must alternate feet. If a no-rep is called, the athlete must repeat the rep on the same side before alternating.

Plate Hug Squats: The rep begins with the athlete standing tall with the hips and knees extended and the plate held in front of the body. The athlete may hug the plate or hold it in front, off the chest. The athlete must pass through a full squat with the hips descending below the knees at the bottom while holding the plate. The rep is credited when the athlete stands tall with the hips and knees extended with the plate in front of the chest.