SECTIONAL workouts

Looking for the 2017 Sectional workouts? You found them.

 
 

ELITE & LEGACY WORKOUTS


barbara-ann-web

BARBARA  ANN

FOR TIME:

20 pull-ups
30 push-ups
40 sit-ups
50 air squats

20 chest-to-bar pull-ups
30 push-ups
40 sit-ups
50 air squats

20 ring muscle ups
(10 ring muscles for elite/legacy women)
30 push-ups
40 sit-ups
50 air squats

100-ft handstand walk
30 push-ups
40 sit-ups
50 air squats

Time cap: 20 minutes

For full movement standards, please refer to scorecards. 


 
amazinggrace

AMAZING GRACE

Complete the following every 45 seconds, with 15 seconds to transition:

9 clean & jerks @ 135 lb. / 85 lb.
8 clean & jerks @ 155 lb. / 95 lb. 
7 clean & jerks @ 175 lb. / 105 lb. 
6 clean & jerks @ 195 lb. / 115 lb. 
5 clean & jerks @ 215 lb. / 125 lb. 
4 clean & jerks @ 235 lb. / 135 lb. 
3 clean & jerks @ 255 lb. / 145 lb. 
2 clean & jerks @ 275 lb. / 155 lb. 
AMRAP clean & jerks @ 295 lb. / 165 lb. 

See movement standards for full list of weights. 

For full movement standards, please refer to scorecards. 


 
173.png

ROPE

10 rounds for time:
1 rope climb
1 overhead squats @ 205 lb. / 125 lb. 
10 box jump overs

Min. Kilo Equivalents
205 lb. = 93kg         
125 lb. = 56kg

For full movement standards, please refer to scorecards. 


174.png

JACK & DIANE

FOR TIME:

30 cal row
30 handstand push-ups
30 deadlifts @ 225 lb. / 155 lb. 

Min. Kilo Equivalents
225 lb. = 102kg         
155 lb. = 70kg 

For full movement standards, please refer to scorecards. 


 

Qualifier workouts

Looking for the 2017 online qualifier workouts? You found them.

Here's what you need to know for this year's online qualifiers:

  • 4 individually scored workouts
  • Submission window: January 17 - 30, 2017
  • Submission materials: 
    • 4 scores,
    • a profile picture (500 x 500 px min) for your Sectional invite card
    • proof of residency in Asia
  • Must be performed at a host affiliate with a judge, and/or accompanied with
    video proof if not able to provide a judge (see bottom of page for full list of host facilities)
 
 

ELITE & LEGACY WORKOUTS


171.png

17.1

AMRAP12
10 Toes-to-bar
30 Wall Ball Shots 20 lb. / 14 lb. 
10 Toes-to-bar
30 Power Snatches 75 lb. / 55 lb.
10 Toes-to-bar
30 Thrusters 75 lb. / 55 lb.
10 Toes-to-bar
30 Cal Row

For full movement standards, please refer to scorecards. 


 
172.png

17.2

On a rolling clock of 6 minutes, 

Complete 100 Double Unders, 

then.. 

Establish a 1RM full snatch.

For full movement standards, please refer to scorecards. 


 
173.png

17. 3

AMRAP16
3 rounds of:
8 Pull-ups
6 Bar-facing burpees
4 Power Cleans @ 165 lb. / 105 lb.

then,

3 rounds of:
8 Chest-to-Bar Pull-ups
6 Bar-facing burpees
4 Power Cleans @ 165 lb. / 105 lb.

then, 

AMRAP
8 Bar Muscle Ups
6 Bar-facing burpees
4 Power Cleans @ 165 lb. /105 lb.

Min. Kilo Equivalents
165 lb. = 75kg
105 lb. = 47kg

For full movement standards, please refer to scorecards. 


174.png

17.4

AMRAP6
2-4-6-8-10-12... 
Handstand Push Ups
Front Squats @ 135 lb. / 95 lb. 

Min. Kilo Equivalents
135 lb. = 62kg         
95 lb. = 42kg 

For full movement standards, please refer to scorecards. 


TEENS & FUTURES