Misfit Mock Regionals 4


LEADERBOARD

Presented by:


ALL SCORES MUST BE SUBMITTED BY 11:59PM EST ON THE DAY OF THE EVENTS

VIDEO PASSWORDS WILL BE RELEASED THE DAY PRIOR TO EACH WORKOUT TO BE SPOKEN IN VIDEO SUBMISSIONS

EVENT VIDEOS WILL BE REQUESTED AS NEEDED TO VALIDATE SCORES


Day 1 - Decmber 2nd


Event 1


RX


10 Parallette HSPU 12/8”
10 Squat Clean and Jerks 205/145lbs
Capped If not completed by 6:00
8 Parallette HSPU
8 Squat Clean and Jerks 225/155lbs
Capped if not completed by 10:00
6 Parallette HSPU
6 Squat Clean and Jerks 255/165lbs
Capped if not completed by 14:00
4 Parallette HSPU
4 Squat Clean and Jerks 285/185lbs
Capped if not completed by 18:00
2 Parallette HSPU
2 Squat Clean and Jerks 315/205lbs
20:00 min cap

Assess a 1 MINUTE penalty for each rep not completed.

  • Parallette HSPU

  • Men will use parallettes with a 12” deficit
  • Women will use parallettes with a 8” deficit
  • Both may use an Ab Mat under head after measuring the deficit
  • Athletes may do Kipping or Strict HSPU to complete the range of motion
  • Each rep starts in Handstand with athlete’s locked out over Parallettes


  • Squat Clean and Jerk

  • Hip crease must drop below the knee on each Clean
  • A completed Jerk will end with the barbell in line with the body, arms locked out overhead, and feet back under center
  • Athletes will use one barbell and change their own weights, always using clips

Teens, Masters and Scaled


10 Handstand Push Ups
10 Squat Clean and Jerks 155/105lbs
Capped If not completed by 6:00
8 Handstand Push Ups
8 Squat Clean and Jerks 175/115lbs
Capped if not completed by 10:00
6 Handstand Push Ups
6 Squat Clean and Jerks 195/125lbs
Capped if not completed by 14:00
4 Handstand Push Ups
4 Squat Clean and Jerks 215/135lbs
Capped if not completed by 18:00
2 Handstand Push Ups
2 Squat Clean and Jerks 235/145lbs
20:00 min cap

Submit Score

Event 2


RX


For Time
100 KB Snatch 70/53lbs
30 Ring Muscle Ups
12 Minute Cap

Assess a 1 second penalty for each rep not completed.

  • KB Snatch

  • KB does not need to be Snatched from the floor, Hang position is acceptable
  • Athlete may use either arm and switch at anytime, with no need to return to the floor
  • Rep finishes with KB overhead, arm locked out, all in line with the body
  • Muscle Ups

  • Each rep must start with the arms fully locked out at bottom
  • The feet may not rise above the shoulders at any point of the upward portion
  • The rep finishes the the body above the rings with the arms fully locked out

Teens, Masters and Scaled


For Time
100 KB Snatch 53/35lbs
30 Ring Muscle Ups
12 Minute Cap

Submit Score

Day 2 - December 3rd


Events 3 and 4


RX


With a continuously running clock:

Bike 2k
50 GHD Sit Ups
Bike 2k
8 Minute Cap

1 Minute Rest

At 9 Minutes
“Josh” 2.0
21 Overhead Squats 155/105lbs
42 CTB Pull Ups
15 Overhead Squats
30 CTB Pull Ups
9 Overhead Squats
18 CTB
10 Minute Cap

(Total Cap 19 Minutes)
  • Assault Air Bike must be used
  • Monitor must be set to kilometers
  • Athlete cannot get off bike until it reads 2.0 kilometers

  • GHD Sit Ups

  • Athletes butt must sit on the back side of the pad
  • Each rep begins and ends with athletes hands on foot pads, the athlete will touch the floor back behind, keeping the arms in line with the shoulders
  • Any uncommon movements including but not limited to excessive bending of the knee, will not be permitted

  • Overhead Squats

  • The athlete may Squat Snatch the first rep of any set
  • The athlete’s hips crease must pass below the knee and fully open at the top of each rep

  • Chest to Bar

  • The athlete must start each rep with the arms locked out in the bottom position, they must pass back through this position in each sequential rep
  • The rep is completed when the chest area below the collarbone makes contact with the pull up bar
  • Any form of kipping is acceptable

Teens, Masters and Scaled


With a continuously running clock:

Bike 2k
40 GHD Sit Ups
Bike 2k
10 Minute Cap

1 Minute Rest

At 11 Minutes
“Josh” 1.5
15 Overhead Squats 135/95lbs
30 CTB Pull Ups
12 Overhead Squats
24 CTB Pull Ups
9 Overhead Squats
18 CTB
10 Minute Cap

(Total Cap 21 Minutes)

Submit Score

Event 5


RX


For Time
200 Double Unders
40 Alternating Pistols
20 Deadlift 315/225
40 Wallballs 30/20
50 Toes to Bar
40 Wallballs 30/20
20 Deadlift 315/225
40 Alternating Pistols
200 Double Unders
21 Minute Cap
  • Double Unders

  • The rope must pass under the athlete’s feet twice during one jump for the rep to count

  • Pistols

  • The athlete’s hip crease must pass below the knee and return to a fully extended position each rep
  • The athlete must alternate their squatting leg

  • Deadlift

  • The athlete must have both knees and hips open at the top, with their shoulders behind the bar
  • The athlete may not forcibly drive the bar into the ground adding a “bounce” to their rep

  • Wallballs

  • Men will throw to a 10' target and women to a 9' target
  • The athlete’s hip crease must pass below the knee on each rep
  • The Wallball must make contact with the face of their target at the required height

  • Toes to Bar

  • The athlete must make contact with both feet on the bar at the same time
  • The feet must pass behind the pull up bar plane at the bottom of each rep

Teens, Masters and Scaled


For Time
100 Double Unders
30 Alternating Pistols
20 Deadlift 255/155
30 Wallballs 20/14
40 Toes to Bar
30 Wallballs 20/14
20 Deadlift 255/155
30 Alternating Pistols
100 Double Unders
18 Minute Cap

Submit Score

Day 3 - December 4th


Event 6


RX


3 Rounds
Row 500m
40ft HS Walk UB
15 Lateral Burpee Box Jump Overs 24/20”
40ft HS Walk UB
14 Minute Cap

Add 1 second per rep not completed, no tie break scores (40ft HS Walk is 1 rep, 100m on Rower is 1 rep)

  • Row

  • Must use C2 Rower
  • Athletes feet and butt must remain in place on the rower until the 500m mark is reached on the monitor

  • Handstand Walk

  • The athlete must walk forward on their hands (direction fingers are pointed)
  • The 40ft must be completed unbroken, and both hands must pass the end line without another body part making contact with the floor for the walk to count

  • Lateral Burpee Box Jump Overs

  • During the Burpee portion, the athlete will drop down with the box to either side of them
  • The jump requires the athlete makes it onto the box with 2 feet, and then over the box to the opposite side
  • The is no requirement for open hips during any portion of the movement

Teens, Masters and Scaled


3 Rounds
Row 500m
40ft HS Walk
12 Lateral Burpee Box Jump Overs 20/16”
40ft HS Walk
15 Minute Cap

Add 1 second per rep not completed, no tie break scores (40ft HS Walk is 1 rep, 100m on Rower is 1 rep)

Submit Score

Event 7


RX


3 Rounds
12 Power Snatch 135/95lbs
9 Bar Muscle Ups
6 Minute Cap

Add 1 second per rep not completed, no tie break scores

  • Power Snatch

  • The rep is finished with the bar fully locked out overhead, legs and hips extended, and feet under the hips
  • The rep must be one continuous motion from the ground to overhead. A Clean and Jerk is not allowed
  • ”Pressing out” the top portion of the rep is allowed

  • Bar Muscle Up

  • The athlete must start each rep with the arms locked out in the bottom position, they must pass back through this position in each sequential rep
  • The rep is finished when the athlete’s arms are locked out and the body is supported above the pull up bar. The athlete’s shoulder should be above or in front of the bar

Teens, Masters and Scaled


3 Rounds
10 Power Snatch 115/75lbs
6 Bar Muscle Ups
6 Minute Cap

Add 1 second per rep not completed, no tie break scores

Submit Score

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