RFA GAMES 2019 – Qualifier Workouts

RFA GAMES

2019

Qualifier WORKOUTS

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General Instructions

  • The deadline to submit scores is on the 2nd of March by 11:59pm.
    A video is required for each workout, for the teams a video of each member is required. If the video is not up to standards regarding reps/weights/movement standards the athlete’s/team’s score will be adjusted or removed.
  • Penalties:
    • Missing Reps/No reps from 1-4 reps, the score will be reduced by the number or reps missing, or time will be adjusted accordingly.
    • From 5-10 Reps the score will be reduced by 15%, or time will be adjusted accordingly.
    • Above 10 Reps or video standards not being met, the score will be removed from the leaderboard.

  • For any questions either send a message through our Facebook page or to rfagames2019@gmail.com

How to film your workout?
  • The official timer of the 2019 RFA GAMES is WODProof, we recommend to use it to record your video.
  • If you have never used it before, install the app in your smartphone (iOS or Android) and create your account (you can start with a free account).
  • Tap the workout icon in the bottom menu and go to Qualifier, select RFA GAMES 2019 and follow the on-screen instructions.
  • After recording your video, it will be saved by WODProof in the camera roll (iOS) or in the gallery (Android) of your smartphone.
  • Before submitting your score, you must upload the video to your YouTube channel or Vimeo with Visibility set to Public, then copy and paste the share URL.

QUALIFIER WOKOUT 19.1

The workout:

  • 3 Rounds for Time:

  • 24 Double Dumbell Box Step Overs @ 22.5/15kg and @ 60/50cm

  • 36/28 Calorie Row

Workout Standards:

  • Athletes will start with DBs on the floor. At the start of the clock the athlete may pick up the DBs and start the workout.

  • The athlete must show the C2 screen showing calories at 0 before starting the row portion. The judge may reset the screen for the athlete.

  • Time is concluded when the athlete completes the amount of calories required at the end of the 3rd round.

Movement Standards:

  • Box Step Over:
    • Neither Dumbell may touch the box. The athlete does not need to stand up straight on top of the box. 
    • The athlete may NOT rest the DBs on the box during or after completing the 24 reps. 
    • Both feet need to make contact on the top of the box before moving to the other side. The athlete can either side step or step up facing the box.
    • The dumbells may not be rested or held on the shoulders, they must be beside the body. 
  • Row:
    • The athlete must sit before taking the rowing handle. 
    • The athlete must show the calorie count at 0 before starting his/her row. And show when the 36/28 calories are done. 
    • The athlete may not get up from the seat until the screen shows 36/28 calories in order to finish the round.
    • Once finished with the last rounds the athlete must show the screen to the camera showing the designated amount.

Weights:

  • Men, Teams Men, Master Men 35-39, 40+, Boys 16-17:
    • 22.5kg Dumbells, 60cm box
  • Boys 14-15:
    • 15kg Dumbbells, 50cm box, 36 calories
  • Women, Teams Women, Masters Women 35-39, 40+, Girls 15-17:
    • 15kg Dumbells, 50cm box

Equipment:

  • 2 Dumbells at weights of 22.5 or 15 kilos.
  • 1 Box
  • 1 C2 Rower

QUALIFIER WOKOUT 19.2

The workout:

  • 50 Wall Balls

  • 40 Chest-to-Bar pull ups

  • 40 Alternating Dumbbell Snatch

  • 20 Cleans

  • 10 Shoulder to Overhead

  • There is a 20 minute Time cap for this event. 

Workout Standards:

  • At the call of “Go” the athlete will pick up the wall ball and start working on his/her 50 reps.

  • Only after completing 50 reps may the athlete continue on to the C2B Pull Ups.

  • Once the athlete finishes all the repetitions of the current movement may he/she can move on to the next. 

  • The athlete’s score is the total time it takes for them to complete the event, or the amount of reps completed in the Time cap.

  • For Teams: the time cap for each individual is 20min, the score is the combined time, but in the case that one member does not finish the workout under the time cap the score of the team will be the total amount of reps completed. 

Movement Standards:

  • Wall Balls:
    • The med-ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target.
    • The center of the ball must hit the target at or above the specified target height.
    • If the ball drops to the ground from the top, it cannot be caught off the bounce to begin the next rep.
    • The ball must settle on the ground before being picked up for the next rep.

  • Chest-to-Bar Pull Ups:
    • The athlete starts from a dead hang with elbows fully extended and feet off the ground.
    • Before each rep the athlete must pass through a hang with elbows fully extended. 
    • The rep is counted when the athlete makes contact with the bar at their chest (below the collarbone).
    • Strict, kipping or butterfly styles are all permitted as long as all requirements are met.
    • Tape on the bar or Gymnastics grips (Bear Complex and etc.) is allowed.
    • Tape on the bar and Gymnastics grips are not allowed.
    • Versa-Grips are not allowed

  • Dumbbell Snatch:
    • The rep begins with the dumbbell on the ground. Both heads of the dumbbell must be in contact with the ground before each rep.
    • The dumbbell must be lifted overhead in one motion without touching any part of the body.
    • The rep is counted when the athlete is standing tall with the dumbbell overhead with elbows, hips and knees fully extended.
    • The athlete must alternate arms after each rep is complete. Changing the dumbbell in the air is permitted.
    • The athlete may not use the other hand for assistance (example: hand on thigh)

  • Clean:
    • For the cleans, the barbell begins on the ground and must be lifted to the shoulders in one smooth motion.
    • The barbell must be at the shoulders with the hips and knees extended with feet in line, and the elbows in front of the bar.
    • A power clean, muscle clean, split clean, or squat clean is permitted, as long as all requirements are met.
    • Touch-and-go is permitted.
    • No bouncing or dropping and catching the barbell on the rebound.
    • Once dropped, the barbell must settle on the ground before the athlete begins the next repetition.
    • No part of the body other than the feet may touch the ground during the repetition.

  • Shoulder to Overhead:
    • For the shoulder-to-overhead, the rep begins with the barbell on the shoulders and the hips and knees fully extended.
    • The barbell must come to full lockout overhead with the hips, knees and arms fully extended and feet in line, and the bar directly over the middle of the body.
    • A shoulder press, push press, push jerk, or split jerk is permitted, as long as all requirements are met.
    • A front squat into a thruster is not allowed.
    • Using a rack is not permitted.

Weights:

  • Mens, Teams Men, Masters Men 35-39, 40+:

    • 20 Pound Wall Ball (9 kilos), 10ft target, 80kg Barbell, 22.5kg Dumbbell

  • Boys 16-17:

    • 20 Pound Wall Ball(9 kilos), 10ft target, 70kg Barbell, 22.5kg Dumbbell

  • Boys 14-15:

    • 14 Pound Wall Ball (6 kilos), 9ft target, 55kg Barbell, 15kg Dumbbell

  • Women:

    • 14 Pound Wall Ball(6 kilos), 9ft target, 55kg Barbell, 15kg Dumbbell

  • Teams Women, Masters Women 35-39, 40+: 

    • 14 Pound Wall Ball(6 kilos), 9ft target, 50kg Barbell, 15kg Dumbbell

  • Girls 15-17:

    • 14 Pound Wall Ball(6 kilos), 9ft target, 40kg Barbell, 15kg Dumbbell

Equipment:

  • 1 Dumbell (22.5/15 kilos)

  • 1 Wall Ball (20/14 Pounds)

  • 1 Pull Up Bar

  • 1 Barbell (20/15kg)

QUALIFIER WOKOUT 19.3

The workout:

With a running 11min Clock:

  • Part #1 – 7min Amrap:
    • 50 DU
    • 11 Thrusters
    • 6/3 Muscle Ups

  • Part #2 – In Remaining Time:
    • Build to a 2 rep Hang Squat Snatch for Max Weight

  • Girls and Teams(men and women) will do Bar Muscle Ups
  • All other Categories will do Ring Muscle Ups

Workout Standards:

  • At the start of the clock the athlete can start the 7min amrap. The athlete will try and complete as many rounds and reps as possible in the 7min cap.

  • Once the 7min are done, the athelete will continue for another 4 min to complete for a 2-rm Hang Squat Snatch.

  • The bar may be loaded prior to the beginning of the workout. 
    Only the athlete may load the bar.

  • The athlete may not drop the barbell between reps.

  • The workouts are scored separately but are completed without rest in between.

  • The score for part #1 will be the amount of total reps completed.

  • The score for part #2 will be the last weight successfully lifted

  • For teams, the score for part 2 will be the combined total weight lifted

  • A score that is submitted must take the score of part 1 and part 2 from the same workout. You cannot choose part 1 and part 2 from different attempts

  • A video must be submitted containing both part 1 and 2 together

Movement Standards:

  • Double Unders:
    • The rope must pass under the athlete’s feet twice with each jump for the rep to count. Single unders are not permitted.

  • Ring Muscle Up:
    • In the muscle-up, the athlete must begin with or pass through a hang below the rings, with the arms fully extended (with or without a false grip) and the feet off the ground.
    • The heels may not rise above the height of the rings during the kip. The athlete must go through some portion of the dip.
    • The elbows must be fully locked out while in the support position above the rings.
    • Kipping the muscle-up is acceptable, but swings or rolls to support are not permitted.
    • If consecutive kipping muscle-ups are performed, a change of direction below the rings is required.

  • Bar Muscle-Ups:
    • The athlete starts from a dead hang with elbows fully extended and feet off the ground.
    • Before each rep the athlete must pass through a hang with elbows fully extended. The rep is counted when the athlete is above the bar with elbows fully extended, with shoulders over or in front of the bar.
    • Tape on the bar or Gymnastics grips (Bear Complex and etc.) is allowed.
    • Tape on the bar and Gymnastics grips are not allowed.
    • Versa-Grips are not allowed

  • Thruster:
    • With the bar in the front rack position, the athlete must pass through a full squat with hips below the knees before pressing overhead.
    • The thruster must be performed in one fluid movement with no pausing change of direction or stopping at any portion.
    • Each rep is counted when the barbell comes to full lockout overhead, with the hips, knees and elbows fully extended, and the bar over the mid-line of the body with feet in-line.
    • The first rep may be squat cleaned.

  • Hang Squat Snatch:
    • The bar must be deadlifted before moving to the hang position.
    • The bar must not pass below the knee for the Hang portion to count.
    • The athlete must catch the bar in the squat before standing all the way up, hip and knees extended and the bar overhead with the feet in-line, for the rep to count. The athlete may not catch the bar in a power position, stand up, then perform an Overhead squat.
    • The bar may not be dropped between both reps, once the bar is deadlifted up, the athlete must perform both reps for the weight to count.
    • Lifting straps are not allowed.

Weights:

  • Mens, Teams Men, Masters Men 35-39, 40+, Boys 16-17:

    • 45kg Thruster

  • Boys 14-15:

    • 35kg Thruster

  • Women, Teams Women, Masters Women 35-39, 40+, Girls 15-17:

    • 30kg Thruster

Equipment:

  • 1 Barbell for Thrusters

  • 1 Pair of Rings

  • 1 Jump Rope

  • 1 Barbell for Snatches

RFA 2019 - TERMS & CONDITIONS

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