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Dynamic Duo 2015
Standards for Intermediate Competition (Sun., 1/11/15)
Event 1 “ Steve Rodgers”
This event will be completed relay style with one team member completing the full 12-9-6 couplet followed by the second partner.
Partner 1 will complete 12 Thrusters + 12 Burpees over the bar, 9 + 9, and 6 + 6. Once the 6thburpee over the bar is completed the partners will slap hands and partner 2 will begin the same piece of work.
Time is recorded once the second partner finishes his/her share of the work.
Burpees Over Bar
Starting from a position parallel to the barbell, the athlete must complete a burpee, in which a point of the body between the sternum and clavicle hits the ground. The athlete must then move himself or herself over the bar in whichever manner they choose (a jump, hop, or step-are all legal). A full extension of the hips is NOT required as the athlete is clearing the barbell. Your feet must hit the ground on the other side of the bar first. No diving-over-the-bar burpees.
Starting with the bar on the ground the athlete must clean the bar to the shoulders to assume the starting position ( a squat clean WILL COUNT for the first rep or any rep that is dropped to the ground). From here they must pass below a “hip crease below the knee squat” and in one motion press the bar overhead to full extension of the elbows, shoulders, hips, and knees.
Event 2 “Captain America”
Event 2 Begins the second Event 1 concludes. The team will change the weight on the bar to whatever their desired starting weight is in the complex of 1 Squat Clean + 1 Hang Squat clean + 1 Jerk. The judge will give a call of “GOOD” after each segment of the complex, moving to the next part of the complex prior to receiving this command will result in a ‘No-Rep”
The team has the time remaining on a 12:00 running clock to EACH establish a max in the given complex. They may go up and down in weight as they choose.
Event 3 “Black Widow”
Teammates will complete the prescribed movements and reps in their entirety before their teammate does the same. Men will each have to complete 30 Hang Power cleans, 30 Pull-ups, and 30 calories on the rower (partner may “activate” rower). Women will complete 30 hang power cleans, 15 Pull-ups, and 15 calories on the rower. A hand-to-hand tag in must take place between partners. Time is called once the second teammate completes the last calorie of their row.
Hang Power Cleans
The bar will start on the ground, from which point it must be deadlifted to the hip to establish the hang position. From there it must stay above the knee before it is cleaned to the shoulder. Once the bar is on the shoulders, full extension of the hips and knees must be reached and the elbows must break the vertical plane of the bar.
Athlete starts from an elbows locked hanging position, from which they pull up until their chin clears the bar. Any hand position is legal provided the standard is met, as well strict, kipping, or butterfly pull-ups are legal.
For consistency sake all rowers must have the damper set at a “5.” Athlete must have his/her hands on the handles until the prescribed number is hit. Letting go of the handles prematurely will result in a 10 Burpee per person penalty. The rower must be reset to “0” before the second partner reaches the row.
Event 4 “Wolverine”
This event is an AMRAP 8, which will be scored as total reps completed in the given time. One teammate is allowed to work at a time, and the given movements and reps must be completed in order. A “tag-in” is required between teammates to switch who is working.
20 Toes To Bar
20 Box Jump Overs (24/20)
20 Shoulder To Overhead (135/95)
20 Front Squat (135/95)
Toes To Bar
Start each rep hanging from a bar, with your hips extended and open, and with your feet/ankles behind the vertical plane created by the bar. Both feet must touch bar simultaneously and need to touch the bar inside your hands.
Box Jump Overs
The athlete starts on one side of the box and must travel ON TO and OVER the box (a touch on top of the box IS required, however full extension is NOT). Lateral jumps as well as forward facing jumps are legal, however step ups are NOT allowed.
Shoulder to Overhead
We will accept any form of shoulder to overhead (S2OH) to count for this event (strict press, push press, push jerk, split jerk). Just be sure to show control with the weight overhead, head through so we can see your ears slightly in front of your arms, and ALL joints stacked in one, vertical line in the frontal plane.
With the bar Resting in the front rack the athlete must descend until their hip crease is below the knee and stand bringing the hip and knee to full extension. A “squat clean” IS allowed for any rep that starts from the ground.