Mavericks

The challenge:

Complete in order for time

Round 1

• 5 x V sit crunch

• 5 x Overhead V sit crunch

• 5 x Big Vs

• 5 x Stork balance deadlifts Right

• 5 x Stork balance rows Right

• 10 x Side lunge snatch Right

Round 2

• 5 x V sit crunch

• 5 x Overhead V sit crunch

• 5 x Big Vs

• 5 x Stork balance deadlifts Left

• 5 x Stork balance rows Left

• 10 x Side lunge snatch Left

Round 3

• 5 x V sit crunch

• 5 x Overhead V sit crunch

• 5 x Big Vs

• 5 x Stork balance deadlifts Right

• 5 x Stork balance rows Right

• 10 x Side lunge snatch Right

Round 4

• 5 x V sit crunch

• 5 x Overhead V sit crunch

• 5 x Big Vs

• 5 x Stork balance deadlifts Left

• 5 x Stork balance rows Left

• 10 x Side lunge snatch Left

Movement standards

V Sit Crunch

• Hold the kettlebell on your chest with both hands through this exercise. Start the V sit crunch with your legs straight out and your shoulders on the floor. Sit up on to your hips so that your lower back is clearly off the floor. Bend your knees as your legs come in. Touch the kettlebell with the top of your thighs. Return your shoulders down to touch the floor and straighten your legs completely for a 1 rep to be completed. You can let your heels touch the floor, or you can keep them floating off the floor as long as your knees and hips are extended after the crunch.

Overhead V Sit Crunch

• Hold the kettlebell with both hands above your head in contact with the floor to start this exercise. Initiate the Overhead V sit crunch with your legs straight out and your shoulders on the floor. Sit up on to your hips so that your lower back is clearly off the floor. Bend your knees as your legs come in. Bring the kettlebell from overhead to touch the kettlebell with the top of your thighs. Return your shoulders down to touch the floor, lift the kettlebell so it touches the floor above your head, and straighten your legs completely for a 1 rep to be completed. You can let your heels touch the floor, or you can keep them floating off the floor as long as your knees and hips are extended after the crunch.

Big V

• Hold the kettlebell with both hands above your head in contact with the floor to start this exercise. Initiate the Big V with your legs straight out and your shoulders on the floor. Sit up on to your hips so that your lower back is clearly off the floor. Keeping your legs straight as you lift them into the V sit position. Bring the kettlebell from overhead to touch the kettlebell with your shins. Return your shoulders down to touch the floor, lift the kettlebell so it touches the floor above your head, and straighten your legs completely for a 1 rep to be completed. You can let your heels touch the floor, or you can keep them floating off the floor as long as your knees and hips are extended after the crunch.

Stork Balance Deadlift

• When holding the kettlebell in your right hand, lift your right leg and vice versa. You should be able to balance on one leg to perform all your reps without the floating leg needing to touch the ground. As your hinge forward your chest and head will lower down towards the floor, while you maintain a neutral spine. Hold the kettlebell with a straight arm hanging straight down from your shoulder throughout. As your chest drops down, your floating leg will lift up, ideally straight and to a parallel line with the floor. You should avoid any turnout in the floating leg, so keep your toes pointing down to the floor. Extend your hip to lock out to lift your chest back up maintaining your posture and balance without the floating leg touching the floor for one rep to count.

Stork Balance Row

• When holding the kettlebell in your right hand, lift your right leg and vice versa. You should be able to balance on one leg to perform all your reps without the floating leg needing to touch the ground. Hinge forward so your chest and head are parallel to the floor, while you maintain a neutral spine. As your chest drops down, your floating leg will lift up, ideally straight and to a parallel line with the floor. You should avoid any turnout in the floating leg, so keep your toes pointing down to the floor. Hold the kettlebell with a straight arm hanging straight down from your shoulder and while maintaining the stork position, perform a single arm row moving the kettlebell from lockout, to hit your chest/rip cage, and then back to a straight arm for one rep to count.

Side Lunge Snatch

• When holding the kettlebell in your right hand, step to your left, keeping your right leg straight as your left leg bends into the lunge, and vice versa. Swing the kettlebell through your legs during the lunge and pull it over your head to lockout in one motion. Do not press the kettlebell up to lockout as a second effort. The rep finishes when your arm is locked out overhead, inline with your ear with your feet are together.

Divisions

• Womens Novice - 8kg

• Womens Intermediate - 12kg

• Womens Elite - 20kg

• Mens Novice - 12kg

• Mens Intermediate - 20kg

• Mens Elite - 28kg

Recording your score:

• Click on the “Submit Your Score” button at the top of this page or use the main menu navigation to go to the TriForce Scoreboard page where you can also find a link to submit a new score.

• Complete the form with all of your details and the email connected to your TriForce account.

• When selecting your “Weight class” pick the relevant category for you.

• For the Mavericks challenge enter your time in the “Challenge for time” field.

• Leave the other fields blank, so don’t put anything in the “Challenge Part 1”, “Challenge Part 2” or “Challenge Part 3”.

• Click submit

• All scores are updated at midnight every day so allow 24 hours for your new score to show on the TriForce Scoreboard