CUB GAMES WEEK 2 BROUGHT TO YOU BY 2115NINE 17:00 PM AEST, THURSDAY, MARCH 1st THROUGH TO TUESDAY, MARCH 6th 10 AM AEST

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Lynette Dalton
5 years ago
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1 WORKOUT CG.2 Rx d LION CUB: years Complete as many rounds and reps as possible in 12 minutes: 2 rounds of: 21 Air squats 9 Pull Ups Then, 2 rounds of: 21 Front Squat 9 M /6 F Bar Mu M 20kg. Barbell / F 15kg. Barbell WORKOUT CG.2 SCALED LION CUB: years Complete as many rounds and reps as possible in 12 minutes: 21 Air squats 9 Jumping Pull Ups Then, 2 rounds of: 21 Front Squat 9 M / 6 F Jumping C2B M 20kg. Barbell / F 15kg. Barbell NOTES: For jumping pull-ups, the bar should be set up so it is 6 inches below athletes wrist when standing tall. A box/plates under the pull up bar is permitted to allow athletes to reach if necessary.

WORKOUT FLOW: This workout begins on the call of 3-2-1 Go. Athlete can then start the 21 Air Squats. On completion of all 21 Air Squats, athlete can then move onto the 15 Power Cleans.

Athlete has to complete 2 full rounds of: 21 Air squats - 15 Power Cleans - 9 Pull Ups before moving onto the 21 Front Squats, 15 Power Cleans and 9 Bar Mu.

2 WORKOUT FLOW: This workout begins on the call of Go. Athlete can then start the 21 Air Squats. On completion of all 21 Air Squats, athlete can then move onto the 15 Power Cleans. Once these are completed the athlete can then transition to the pull up bar to complete the 9 reps. Athlete has to complete 2 full rounds of: 21 Air squats - 15 Power Cleans - 9 Pull Ups before moving onto the 21 Front Squats, 15 Power Cleans and 9 Bar Mu. Athlete again must complete 2 full rounds before moving back to the original starting round. Score is total reps scored in 12 minutes. EG Athlete completes a full 4 rounds as pictured above. Total score would be 180 Reps MOVEMENT STANDARDS: Air Squats Athlete starts standing. Athlete then descends into a full squat with the hip crease passing below the knees. The athlete must then return to a full lockout overhead with the hips, knees and arms fully extended to complete the rep

Power Cleans This is a standard power clean from the ground (or if

the shoulders with the hips and knees fully extended and the elbows

Dead hang, kipping or butterfly pull-ups are allowed as long as all

The arms must be fully extended at the bottom, with the feet off the

3 Power Cleans This is a standard power clean from the ground (or if using just a barbell from below the knees) then bringing the bar to the shoulders with the hips and knees fully extended and the elbows in front of the bar. The barbell begins on the ground. Touch and go is permitted. Pull Ups: This is a standard chin-over-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed as long as all the requirements are met. The arms must be fully extended at the bottom, with the feet off the ground. At the bottom, the arms must be fully extended. At the top, the chin must break the horizontal plane of the bar. At the top, the chin must break the horizontal plane of the bar.

Jumping pull-ups and Chest to Bars, For jumping pull-ups/c2b, the bar should be set up so it is 6 inches below athletes wrist when standing tall.

Athletes must start with arms at full extension and Athletes chin must break the horizontal plane of the bar to complete rep.

Anywhere from the bottom of the clavicle to the chest must clearly come into contact with the bar.

4 Jumping pull-ups and Chest to Bars, For jumping pull-ups/c2b, the bar should be set up so it is 6 inches below athletes wrist when standing tall. A box/plates under the pull up bar is permitted to allow athletes to reach if necessary. Athletes must start with arms at full extension and Athletes chin must break the horizontal plane of the bar to complete rep. Jumping Chest to Bar: The Arms must be fully extended at the bottom. Anywhere from the bottom of the clavicle to the chest must clearly come into contact with the bar. Front Squat The barbell begins on the ground and athlete must clean the barbell up to start movement in the front squat, the barbell must be held in the front rack position. At the bottom, the crease of the hips must pass below the height of the kneecap. At the top, the knees and hips must be completely open with the barbell in control. A full squat clean will count as a 1st repetition as long as all the above requirements are met.

Chest To Bar This is a standard chest to bar pull-up. Dead-hang, kipping or butterfly C2B are all allowed as long as all the requirements are met. The Arms must be fully extended at the bottom.

5 Chest To Bar This is a standard chest to bar pull-up. Dead-hang, kipping or butterfly C2B are all allowed as long as all the requirements are met. The Arms must be fully extended at the bottom. Anywhere from the bottom of the clavicle to the chest must clearly come into contact with the bar. Bar Muscle Up the athlete begins with or passes through a hang below the bar with arms fully extended with full extension of the elbows and shoulders and feet off the ground. The repetition finishes with the athlete above the bar with full extension of the elbows. A no rep will occur if: Full extension of the elbow or shoulder is not established before starting the repetition. Athlete fails to lock out the elbows directly above the pull-up bar at the top of the rep. The athlete performs an uprise or glide kip, where the feet raise above the head during the kip.

6 EQUIPMENT Pull-up bar Barbell Collars Standard bumper plates (18 inches in diameter) to load to the appropriate weight for your division if Required *The official weight is in KG. For your convenience, 20 Kg ( 44 LB ) 15 kg ( 33 lb ) 10 Kg ( 22 lb) For each workout, be sure the athlete has adequate space to safely complete all the movements. Clear the area of all extra equipment, people or other obstructions.

OPEN WEEK 3 17:00 PT THUR, MAR 10 THROUGH 17:00 PT MON, MAR 14

OPEN WEEK 3 17:00 PT THUR, MAR 10 THROUGH 17:00 PT MON, MAR 14 WORKOUT 16.3 ( Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17) WORKOUT 16.3 ( Men,