Skill - Moana

For Time: (Time cap 9:00)

Buy in:

30 Secs Freestanding Handstand Hold

4 x 1 Toes To Bar + 2 Pull Ups

40 Crossover Single Unders

12 Alternating DB Hang Clean & Split Jerk

4 x 1 Toes To Bar + 1 Pull Up + 1 Chest to Bar

20 Unbroken Double Unders - 20 Unbroken Single Unders*

12 Alternating DB Hang Clean & Split Jerk

4 x 1 Toes To Bar + 1 Chest To Bar + 1 Bar Muscle Up

20 Crossover Double Unders *

12 Alternating DB Hang Clean & Split Jerk

Buy Out:

30 Secs Freestanding Handstand Hold

Rest 4min straight into workout 3B

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Workout Weights + Changes

Male Under 12: 7.5kg - Buy In - 30secs HS Hold Against Wall - *20 single unbroken crossover

Female Under 12: 7.5kg - Buy In - 30secs HS Hold Against Wall - *20 single unbroken crossover

Male Under 13-14: 15kg - 30secs HS Hold Against Wall - *20 single unbroken crossover

Female Under 13-14: 12.5kg - 30secs HS Hold Against Wall - *20 single unbroken crossover

Male Under 15-16: 20kg

Female Under 15-16: 15kg

Male Under 17-18: 25kg

Female Under 17-18: 20kg

Workout Flow:

Athletes start behind the line. When they hear ‘GO!’ they head to the area for the freestanding handstand hold. Judges will time how long the athletes hold the position. After reaching a total of 30 seconds, the athlete moves to the rig for 4 rig complexes. They must perform the movements in the specified order, but can break the reps as needed.

Once finished, they go to the rope for Crossover Single Unders, followed by Alternating DB Hang Clean & Split Jerk. Then, it's back to the rig for another complex, following the same rules. After that, they return to the rope to complete the required unbroken reps. If they fail to do so, the count resets for that movement.

After finishing, the athlete picks up the dumbbell for 12 Alternating DB Hang Clean & Split Jerks. Finally, they complete the last gymnastic complex, followed by Crossover Double Unders and Alternating DB Hang Clean & Split Jerk, before finishing with a buyout of the Freestanding Handstand Hold. The athlete finishes by going back over the line to where they started.

Score:

Total time taken to finish the workout. If an athlete is time capped, the total time and reps will be added to the time cap to give them a score.

Movement Standards:

HANDSTAND HOLD - ID 12.04

Athlete supporting the body in a stable vertical position by balancing on the hands.

REP START
- Inverted (upside – down) position.
- Only the ventral part of the hands in contact with the ground.
- Hands within the designated area.
REP END
- Inverted (upside – down) position.
- Only the ventral part of the hands in contact with the ground.
- Hands within the designated area.
REP REQUIREMENTS
- Hands must remain within designated area throughout the full rep.
- Only hands may contact the ground.
- Feet remain above the hips and head throughout the full rep.
- Maintain requirements until time goal is met.

TOES-TO-BAR - ID 7.01

Athlete hanging from a horizontal bar moves toes to contact bar.

REP START
- Vertical hang from horizontal bar.
- Hips fully extended.
- Heels break the vertical plane directly under the bar.
REP END
- Toes on both feet touch the bar simultaneously.
- The contact point is within the width of the hands.
REP REQUIREMENTS
- None.
CYCLE & POST REP
- The athlete may return to rep start in any controlled manner.

PULL-UP - ID 7.04

Athlete hanging from a horizontal bar pulls himself up until chin is above bar.

REP START
- Vertical hang from horizontal bar.
REP END
- Bottom plane of the chin breaks the top-most horizontal plane of the bar.
REP REQUIREMENTS
- Only hands and chest or above can touch anything during the movement.
CYCLE & POST REP
- The athlete may return to rep start in any controlled manner.

CHEST-TO-BAR PULL-UP - ID 7.05

Athlete hanging from a horizontal bar pulls himself up until chest come in contact with the bar.

REP START
- Vertical hang from horizontal bar.
REP END
- Chest in contact with the horizontal bar.
REP REQUIREMENTS
- Only hands and chest or above can touch anything during the movement.
CYCLE & POST REP
- The athlete may return to rep start in any controlled manner.

BAR MUSCLE-UP - ID 7.07

Athlete hanging from a horizontal bar pulls himself up over the bar, and continues to press out finishing in a support position above the bar.

REP START
- Vertical hang from horizontal bar.
REP END
- Vertical support.
REP REQUIREMENTS
- No portion of the body below the thighs can move over the top-most horizontal plane of the bar.
- Must pass through a portion of the dip.
CYCLE & POST REP
- The athlete may not rest on top of horizontal bar in any other way than vertical support. If so happens, athlete needs to jump down to floor before achieving a new rep start.

SINGLE UNDER - ID 10.06

Athlete jumps rope with the rope passing one time under their feet per jump.

REP START
- Standing free.
- Holding both ends of a jump-rope – one in each hand.
REP END
- Holding both ends of a jump-rope – one in each hand.
REP REQUIREMENTS
- Rope rotates around the saggital axis of the body.
- A jump with a two-footed take-off is required from rep start.
- While in air, the rope must pass underneath both feet the designated number of times.
- Number of rotations = 1
CYCLE & POST REP
- The athlete may return to rep start in any controlled manner.

DOUBLE UNDER - ID 10.07

Athlete jumps rope with the rope passing two times under their feet per jump.

REP START
- Standing free.
- Holding both ends of a jump-rope – one in each hand.
REP END
- Holding both ends of a jump-rope – one in each hand.
REP REQUIREMENTS
- Rope rotates around the saggital axis of the body.
- A jump with a two-footed take-off is required from rep start.
- While in air, the rope must pass underneath both feet the designated number of times.
- Number of rotations = 2
CYCLE & POST REP
- The athlete may return to rep start in any controlled manner.

DOUBLE UNDER CROSSOVER - ID 10.10

Athlete jumps rope with the rope passing two times under their feet per jump crossing their hands in front of them during one of the rotations.

REP START
- Standing free.
- Holding both ends of a jump-rope – one in each hand.
REP END
- Holding both ends of a jump-rope – one in each hand.
REP REQUIREMENTS
- Rope rotates around the saggital axis of the body.
- A jump with a two-footed take-off is required from rep start.
- While in air, the rope must pass underneath both feet the designated number of times with a crossing of the hands at some point during one of the rotations.
- Number of rotations = 2
CYCLE & POST REP
- The athlete may return to rep start in any controlled manner

SINGLE UNDER CROSSOVER - ID 10.11

Athlete jumps rope with the rope passing one time under their feet per jump crossing their hands in front of them during the rotations.

REP START
- Standing free.
- Holding both ends of a jump-rope – one in each hand.
REP END
- Holding both ends of a jump-rope – one in each hand.
REP REQUIREMENTS
- Rope rotates around the saggital axis of the body.
- A jump with a two-footed take-off is required from rep start.
- While in air, the rope must pass underneath both feet the designated number of times with a crossing of the hands at some point during one of the rotations.
- Number of rotations = 1
CYCLE & POST REP
- The athlete may return to rep start in any controlled manner.

HANG CLEAN & SPLIT JERK - ID 4.09

Athlete moves the dumbbell in two motions from above the knees to overhead. The shoulder to overhead portion of the lift has to be a split jerk.

REP START
- Hang position.
REP END
- Overhead lock-out.
REP REQUIREMENTS
- Object is moved in one fluid motion from ground to shoulders and in a second motion from shoulders to a overhead position. For the split, the entire front foot must be placed further in front than the toes of the back foot. The foot that moves forward must be the opposite to the hand the dumbbell is in. Both feet must move away from each other.
- Adhere to hang rule.
CYCLE & POST REP
- Object can be returned to rep start in any controlled manner as long as it adheres to the hang rule.