Monday, March 8, 2010

400m Med Ball Run

Thrusters 2x1

Rest 5 minutes then

How many One Arm Kettlebell Snatches can you do in 5 minutes?
RKC rules apply:
The girevik picks up the kettlebell, swings it back between the legs, and snatches it overhead in one uninterrupted movement to a straight-arm lockout. If you have a medical restriction that prevents you from fully locking out your elbow you must notify your team leader in the beginning of the course. Poor flexibility does NOT qualify as a medical restriction.

After fixing the kettlebell in the top position until the kettlebell and the student are visibly motionless, the girevik lowers the kettlebell between the legs in one uninterrupted motionwithout touching the chest or shoulder.

The snatch may be performed with or without a knee dip at the overhead lockout. The girevik is allowed to place the free hand on the hip or waist (but not on the thigh) and move the feet. However, the student must stop all movement when fixing the weight in the top position.

On each attempt, the judge will announce the repetition number or "No count." A repetition is not registered if the student has failed to lock out his elbow, pressed out the kettlebell to the finish, or touched the platform with a knee or free hand.

You will be given 5min to complete the test.

You are allowed to make as many hand switches as you wish. The sum of both arms is scored.

You are allowed to set the kettlebell down and rest. If you have let go of the kettlebell before it has touched the ground (dropped it rather than set it down), your attempt will be disqualified. This applies to the last repetition as well.

You are allowed to make multiple back swings.

Chalk is allowed; belts, gloves, wrist wraps and other supportive equipment are not.

Kettlebell Snatch Test Requirements

An RKC candidate is required to do 100 repetitions regardless of bodyweight.

Kettlebell Sizes
Men Open Class24kg
Men Masters (50 and Older)20kg
Women Open Class over 56kg/123.5lbs bodyweight16kg
Women Open Class up to 56kg/123.5lbs bodyweight12kg
Women Masters (50 and Older)12kg

Taken from Dragon Door
Post times, loads, and reps completed to comments

1 comment:

  1. 1:23 Med Ball Run with the 20# ball. Not bad for my first run.

    185 on the thrusters. 10# under my PR (not happy, we're going to fix that) Didn't quite lock out the first rep though.

    88 Snatches total as Rx'ed. Only 12 away from passing the RKC :D.