Register for both COMPETITIONS at www.itensityevents.com

Prior to starting, film all the equipment to be used including the weights, height etc. so that they can be seen clearly. All video submissions should be uncut and unedited. This is to ensure that the entire performance is accurately displayed. A running clock or timer must be in the frame at all times and it must be clearly visible throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the described movement standards. If you use a fish-eye or similar lens that leads to visual distortion, the video may be rejected.

When submitting your score, you will need to upload your youtube video link of your entire video, if you will be in the running for 1st place in the RX’ED division.

RELEASED WORKOUTS – CLIMB THE MOUNTAIN 2018

OVERVIEW

 

Team Categories:
2 Athletes in a Team (M/F or M/M or F/F)

Divisions:
RX / Intermediate / Scaled
NB – both athletes must do the same level of scaling….you cannot mix the level of scaling in a team!

Climb the Mountain 1
RX – 9 min AMRAP Burpee Muscle-ups
Intermediate – 9 min AMRAP of Burpee Pull-ups
Scaled – 9 min AMRAP of Burpees and Jumping Pull-ups (1 Burpee + 4 Jumping PU = 1 rep)

Score = Total Reps

There is a 2 min transition…

Climb the Mountain 2
RX – 9 min AMRAP of weighted Box Step-overs (61cm/51cm and 30kg/20kg)
Intermediate – 9 min AMRAP of weighted Box Step-overs (61cm/51cm and 20kg/10kg)
Scaled – 9 min AMRAP weighted Box Step-overs (51cm/51cm and 10kg/5kg)

Score = Total Reps

 

Touching on the loading and safety…
You can choose your loading item …i.e. you can strap Bumpers together to form one unit/you can use DB/KB’s that together make the correct load/you can use a BB or even carry a wall ball/med ball/sandbag! The weight/s must be carried in any manner or form but it must not be placed inside clothing or strapped to the body. So a weight vest is NOT allowed.

SAFETY…. We suggest stepping straight and only turning when you have both feet on the floor. When turning do not complete a big turn on a loaded leg! This is to avoid hurting your knees or ankles! We also suggest that you step over the length of the box if it is rectangular in shape. Depending on your weight…stepping across the width of the box could lead to the box toppling over!!!

Scroll down for more details on the WOD and the exact movement standards for each of the RX/Intermediate/Scaled divisions.

 

The Flow of the event:
Climb the Mountain 1 or 2 (AMRAP 9) (from 0:00 – 9:00 min), 2 min rest/transition (from 9:00 – 11:00) into…
Climb the Mountain 2 or 1 (AMRAP 9) (from 11:00 – 20:00)

You can complete any of the Climb the Mountain workouts 1st followed by the next 2 minutes later.

If you are at a Box – each Heat will therefore take 20 min to complete. We have structured it that way so that you can do any wod first assist with equipment and space utilization.

For the online competition – you will need someone to judge your performance. They do not require any specific requirements.

If you have a chance of winning the RX’ed MM / MF / FF division then you must submit a video of your performance.

Only those who submit a video for validation will receive a prize for finishing in 1st.

Please scroll up for the video submission guidelines. They are the same as those used in the Open.

 

RX WOD AND MOVEMENT STANDARDS

Climb the Mountain 1:
9 min AMRAP of Burpee Muscle-ups

Score = Total Reps

There is a 2 min transition into…

Climb the Mountain 2:
9 min AMRAP of weighted Box Step-overs (61cm/51cm and 30kg/20kg)

Score = Total Reps
(NB – either Climb the Mountain 1 or 2 may be completed 1st followed by the other)

 

Climb the Mountain 1
9 min AMRAP Burpee Muscle-ups

Workload sharing – this can be done however you like…so 1 athlete may do a lot more work than the other!

Equipment – a bar or a set of rings (you choose)… set so that you cannot reach the bar or rings when reaching overhead (with you feet together). Athletes can use separate pieces of equipment (1 on rings, 1 on a bar).

MOVEMENT STANDARDS – Start standing tall, get to the ground…any manner or form, lie flat (chest, tummy, thighs touching floor), get up (step or jump) and complete a full muscle-up (start from a full hang with the arms fully extended, and going through a portion of a dip) and locking out! Ensure the lockout is clear before falling back from the lockout. Athletes must start with the arms fully extended, and they can complete a kipping muscle-up or a strict muscle up (a jumping muscle-up is not allowed).

TAGGING – The 1st athlete must tag in the 2nd athlete by touching hands before the 2nd athlete can start their next rep. Both athletes must be standing when they touch hands!

Then there is a 2 min transition…

Climb the Mountain 2
RX – 9 min AMRAP of weighted Box Step-overs; 61cm men/51cm women, and the athlete must carry a 30kg load (men) /20kg load (women)

Any form of loading is allowed (i.e. Men – 2x15kg DB/KB or 1x20kg and 1x10kg DB or 10kg & 20kg bumpers or 25 kg & 5 kg bumper or even a bar loaded to 30kg / Women – 2x10kg DB/KB or 2x10kg bumpers or 1x20kg db or 20 kg bumper or even an empty bar loaded to 20kg)

The weight/s must be carried in any manner or form but it must not be placed inside clothing or strapped to the body. So a weight vest is NOT allowed. You can rest the weight on your shoulders/head/back.

MOVEMENT STANDARDS – The rep starts with the athlete on 1 side of the box holding the weight/s, and steps-up, onto and over the box, stepping down the other side. The rep is completed once both feet touch the floor on the other side of the box. At no time is the weight or any other part of the body, besides the feet allowed to touch the box….if it does it is a no rep.
NB – You can use 2 boxes – one on the male height (61cm) and another on the female height (51cm) otherwise if equipment is limited you/your partner must flip the box to the appropriate height before starting your rep. Swinging of the weights is allowed; turning on top of the box is allowed; Stepping sideways is allowed.

TAGGING – The 1st athlete must tag in the 2nd athlete by touching hands before the 2nd athlete can start their next rep. Both athletes must be standing when they touch hands!

Remember – you can complete either Climb the Mountain 1 or 2 first and then transition to the next after the 2 min of rest. It’s your choice!

Your score on each workout is the total number of completed reps!

Click on the link below for the RX’ED Score sheet!

RX Score sheets Climb the Mnt18

 

INTERMEDIATE WOD AND MVT STANDARDS

Climb the Mountain 1:
9 min AMRAP of Burpee Pull-ups

Score = Total Reps

There is a 2 min transition into…

Climb the Mountain 2:
9 min AMRAP of weighted Box Step-overs (61cm/51cm and 20kg/10kg)

Score = Total Reps
(NB – either Climb the Mountain 1 or 2 may be completed 1st followed by the other)

 

Climb the Mountain 1
Intermediate – 9 min AMRAP of Burpee Pull-ups

Workload sharing – this can be done however you like…so 1 athlete may do a lot more work than the other!

Equipment – a pull-up bar … set so that you cannot reach the bar when reaching overhead with both feet together. Athletes can use separate pieces of equipment (i.e. 2 bars or the same)

MOVEMENT STANDARDS – Start standing tall, get to the ground…any manner or form, lie flat (chest, tummy, thighs touching floor), get up (step or jump) and complete a full pull-up (chin must pass over the horizontal plane made with the top of the pull-up bar). If the athlete jumps into the pull-up they do not need to start with straight arms but if they use a kipping or butterfly kipping pull-up, they must start with the arms fully extended. The rep is completed once the chin passes over the horizontal plane made with the top of the pull-up bar).

TAGGING – The 1st athlete must tag in the 2nd athlete by touching hands before the 2nd athlete can start their next rep. Both athletes must be standing when they touch hands!

Then there is a 2 min transition…

Climb the Mountain 2
9 min AMRAP of loaded Box Step-overs (61cm men/51cm women, and the athlete must be carrying a 20kg load for men /10kg load for women)

Any form of loading is allowed (i.e. Men – 2x10kg DB/KB or 2x10kg bumpers or 1x20kg db or 20 kg bumper or even an empty bar loaded to 20kg / Women – 2x5kg DB/KB or 1x10kg DB/KB or 2x5kg bumpers or 10 kg bumper or 10kg DB)
The weight/s must be carried in any manner or form but it must not be placed inside clothing or strapped to the body. SO a weight vest is NOT allowed. You can rest the weight on your shoulders/head/back.

MOVEMENT STANDARDS – The rep starts with the athlete on 1 side of the box holding the weight/s, and steps-up, onto and over the box, stepping down the other side. The rep is completed once both feet touch the floor on the otherside of the box. At no time is the weight or any other part of the body, besides the feet allowed to touch the box….if it does, it is a no rep.
NB – You can use 2 boxes – one on the male height (61cm) and another on the female height (51cm) otherwise if equipment is limited you/your partner must flip the box to the appropriate height before starting your rep. Swinging of the weights is allowed; turning on top of the box is allowed; Stepping sideways is allowed.

TAGGING – The 1st athlete must tag in the 2nd athlete by touching hands before the 2nd athlete can start their next rep. Both athletes must be standing when they touch hands!

Remember – you can complete either Climb the Mountain 1 or 2 first and then transition to the next after the 2 min of rest. It’s your choice! Your score on both each workout is the total number of completed reps!

 

SCALED WOD AND MVT STANDARDS

 

Climb the Mountain 1:
9 min AMRAP of Burpees and Jumping Pull-ups (1 Burpee + 4 Jumping PU = 1 rep)

Score = Total Reps

There is a 2 min transition into…

Climb the Mountain 2:
9 min AMRAP of weighted Box Step-overs (51cm/51cm and 10kg/5kg)

Score = Total Reps
(NB – either Climb the Mountain 1 or 2 may be completed 1st followed by the other)

Climb the Mountain 1
9 min AMRAP of Burpee Jumping Pull-ups

Workload sharing – this can be done however you like…so 1 athlete may do a lot more work than the other!

Equipment – a pull-up bar … set so that the height is at least 6 inches (15.24cm) or more between the top of the head and bar)
Athletes can use separate pieces of equipment (i.e. 2 bars or the same and will most probably use 2 separate jumping platforms unless they are exactly the same height)

With this workout the 1st athlete completes 1 burpee, and then the 2nd athlete must immediately complete 4 jumping pull-ups (this constitutes 1 completed rep….so 1 burpee and 3 jumping pull-ups is 1 rep)

MOVEMENT STANDARDS – The burpee starts with the athlete standing tall, get to the ground…any manner or form, lie flat (chest, tummy, thighs touching floor), get up (step or jump up), athlete ends with the body in a straight line and touches the hands above the head; the 2nd athlete then completes 4 jumping pull-ups…holding the bar he/she squats under the bar until arms fully extended, jump and bring chin over bar (height – 6 inches, 15.24cm between top of head and bar).

The 1st athlete can only start the burpee once the 2nd athlete has completed the 4th jumping pull-up and the 2nd athlete cannot start the pull-up until the 1st athlete has completed the burpee (the 2nd athlete is not allowed to touch the pull-up bar until the 1st athlete has completed the burpee).

NB – If 1 athlete is fatigued and cannot keep pace with the other…the 1 athlete can complete 1 burpee and then complete his/her own 4 jumping pull-ups to get 1 rep.

NO TAGGING is required on the Burpees and Jumping Pull-ups!

Then there is a 2 min transition…

Climb the Mountain 2
9 min AMRAP of loaded Box Step-overs (51cm men/51cm women, and the athlete must carry a 10kg load for men /5kg load for women)

Any form of loading is allowed (i.e. Men – 1x10kg DB/KB or 1x10kg bumper or 1x10kg db or 10 kg bumper or even an empty training bar loaded to 10kg / Women – 1x5kg DB/KB or 1x5kg DB/KB or 1x5kg bumpers or 5 kg bumper or 5kg DB)

You could even carry a wall ball/med ball/sandbag weighing 10kg/5kg!

The weight/s must be carried in any manner or form but it must not be placed inside clothing or strapped to the body. So a weight vest is NOT allowed. You can rest the weight on your shoulders/head/back.

MOVEMENT STANDARDS – The rep starts with the athlete on 1 side of the box holding the weight/s, and steps-up, onto and over the box, stepping down the other side. The rep is completed once both feet touch the floor on the other side of the box. At no time is the weight or any other part of the body, besides the feet allowed to touch the box….if it does, it is a no rep. Swinging of the weights is allowed; turning on top of the box is allowed; Stepping sideways is allowed.

NB – The Box heights are the same, so only 1 box is required, however you may use separate boxes if you wish.

TAGGING – The 1st athlete must tag in the 2nd athlete by touching hands before the 2nd athlete can start their next rep. Both athletes must be standing when they touch hands!

Remember – you can complete either Climb the Mountain 1 or 2 first and then transition to the next after the 2 min of rest. It’s your choice!

Your score on both each workout is the total number of completed reps!

Click on the link below for the SCALED Score sheet!

SCALED Score sheets Climb the Mnt18

 

 

BOX COMPETITION – HEAT TIMES & SCHEDULE

Heats Times and Schedule Climb the Mtn 2018 Box Comp