GRIND IT OUT - JANUARY MIXED PAIRS

FOR TIME

10 MIN TIME CAP

AS A PAIR COMPLETE THE ABOVE.

SCORE IS TIME TAKEN ONCE ROW CALS AND ALL SANDBAG CLEANS HAVE BEEN COMPLETED.

STANDARDS

THE SANDBAG CLEAN 

SANDBAG MUST BE PLACED OVER BAR ATTACHED TO RIG. HEIGHT WILL BE SET.

EACH SANDBAG CAN BE LIFTED AS A PAIR OR INDIVIDUALLY. 

FLOW

ROW AND CLEANS CAN BE PERFORMED SIMILTANEOUSLY. SANDBAGS WEIGHTS MUST BE COMPLETED IN ORDER PRESCRIBED.

VIDEO STANDARDS VIDEO TO FOLLOW CHECK OUR SOCIALS FOR UPDATES.

FLOW

COMPLETE THE WORKOUT AS PRESCRIBED ABOVE. ATHLETE A PERFORMS PART A. ON COMPLETION OF A . ATHLETE B COMPLETES PART B.

SCALING 

THERE IS A SCALING OPTION FOR PART B ONLY. T2B AND CLEAN VERSION. IF YOU CHOOSE TO SCALE T2B TO KNEE RAISES. A 1HR PENALTY  WILL BE ADDED TO YOUR COMPLETED TIME SCORE. SO ANYONE THAT CHOOSES TO COMLPETE THE WORKOUT AS PRESCRIBED WILL SCORE HIGHER ON THE LEADERBOARD. AND ALL THOSE THAT SCALED WILL RANK IN TIME COMPLETED ORDER.

STANDARDS

PULL UPS

THERE WILL BE TWO SET HEIGHT BARS FOR PULL UPS IN EACH LANE. STRICT AND KIPPING VARIATIONS ALLOWED. PROVIDING STRAIGHT ARM START AND CHIN BREAKING THE LINE OF THE BAR.

TOES TO BAR

FEET MUST PASS BEHIND THE CENTRE LINE OF THE BAR AND BOTH FEET MAKE CONTACT WITH BAR FOR REP TO BE COMPLETE.

KNEE RAISE

FEET MUST PASS BEHIND THE CENTRE LINE OF THE BAR AND BOTH KNEES MUST BREAKABOVE CENTRE  LINE OF HIPS FOR REP TO BE COMPLETE

SNATCH AND CLEAN

A 15KG BAR WILL BE LOADED. SQUAT, POWER AND MUSCLE VARIATIONS ARE PERMITTED. NO HANG. FULL EXTENSION OF HIPS, KNEES, ELBOWS (SNATCH) MUST BE REACHED TO COMPLETE REP.

STANDARDS FLOW VIDEO TO FOLLOW CHECK UPDATES ON SOCIALS.

FLOW

TO START PICK THE ATHLETE THAT WILL WEAR THE WEIGHTED VEST MALE ATHLETES WILL HAVE 10KG VEST FEMALE A 7KG. ATHLETE MUST WEAR FOR WHOLE DURATION OF WORKOUT NO CHANGING.

EACH ATHLETE WILL HAVE TWO DUMBELLS 

MALE WEIGHTS 2 X 15KG

FEMALE 2 X 10KG

ALL MOVEMNTS ARE SYNCHRONISED

STANDARDS

BURPEE OVER DB -

DUMBELLS WILL BE ALLIGNED IN ONE LONG LINE DESIGNATED ON COMP FLOOR. ATHLETES WILL PERFORM DB FACING BURPEES, CHEST , HIPS AND THIGHS ALL MAKING CONTACT WITH THE FLOOR. THIS IS THE POINT OF SYNCHRO. THEN BOTH ATHLETES UP AND OVER THE DBS. STEP UPS/DOWNS AND OVERS  ARE PERMITTED.

DUEL DB FRONT SQUATS -

DBS MUST HAVE ONE HEAD OF DB IN CONTACT WITH EACH SHOULDER. AND WITH THE REST OF THE DB SITUATED FORWARD OF THE SHOULDER. DBS CANNOT BE RESTED VERTICALLY OR TO THE REAR OF SHOULDER. POINT OF SYNCHRO IS AT THE TOP OF THE SQUAT. HIPS, KNEES FULLY  EXTENDED. SQUAT DEPTH WILL BE SET WITH A PHYSICAL OBJECT WHICH MUST BE TOUCHED.

DEVILS PRESS

DUEL DBS . HANDS MUST REMAIN IN CONTATC WITH DUMBELLS THROUGHOUT WHOLE MOVEMENT. ATHLETES WILL BURPEE SO CHEST MAKES CONTACT WITHT HE FLOOR. BEFORE RETURNING TO STANDING AND ELEVATING DBS TO THE OH FULL EXTENDED POSITION. SNATCH OR CLEAN AND JERK VARIATIONS ARE PERMITTED. THIS IS THE POSITION OF SYNCHRO. 

TIME IS TAKEN ON COMPLETIO OF FINAL DEVILS PRESS

.