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Dynamic Duo 2015
Standards for Scaled Competition (Sat., 1/10/15)
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 Burpees over the bar + 12 Hang Power Cleans , 9 + 9, and 6 + 6. Once the 6th burpee 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.
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.
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 Max Ground to overhead.
The team has the time remaining on a 12:00 running clock to EACH establish a max in this movement. They may go up and down in weight as they choose.
Ground to Overhead
Any variation of clean and jerk or snatch is legal provided the athlete ends with the bar locked out overhead with the wrist, elbow, shoulder, hips, knees, and ankles forming a vertical line. The lockout in this movement should allow the judge to see the athlete’s ears through the elbows, while adhering to the vertical line mentioned above.
Event 3 “Black Widow”
Teammates will complete the prescribed movements and reps in their entirety before their teammate does the same. Athletes will have to complete 30 Deadlifts, 20 calories on the rower, and 30 Kettlebell swings.
The loaded bar will start on the ground and must be picked up to a fully locked-out body position. This “fully locked-out body position” will be interpreted as being able to draw a straight, vertical line through your joints along the frontal plane, and that line should be behind the barbell’s position. Just be sure to stand all the way up with your shoulders behind the bar and your knees and hips locked out.
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.
The bell will start on the ground from which point the athlete must swing the bell overhead to a position where the wrist, elbow, and shoulder are stacked vertically over the hip. Finishing with any of these joints forward of the midline will be a no rep. The bell must pass between the athletes legs each rep as well.
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. No “tag-in” is required between teammates to switch who is working.
The ball starts on the ground, after which the athlete must pick it up and travel through a full, hip crease below the knee squat before pressing the ball to the required height (above 10’ for men, above 9’ for women). If any part of the ball makes contact below the required target, or if the athlete fails to reach required squat depth, a “no-rep” will be called. The ball may be dropped after a good rep, however the “bounce” of the ball may not be used to enter the next rep.
From a standing position on the ground the athlete must JUMP, taking off from two feet, landing on two feet on the requisite height box. While on the box the athlete must demonstrate a full lockout of the hips, and knees, and shoulders, achieving a vertical body position. Full control must be demonstrated on the box. Step-ups onto the box WILL NOT be allowed. But step-downs are OK.
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.