Competition Corner

#1 From the Flames brought to you by The Phoenix

For Time
12 Minute Time Cap
*1 Partner must hang for first two movements
Rx:
150 Wallballs 30/20
100 SA DB C&J 70/50
50 Bar Muscle Ups
Masters:
120 Wallballs 30/20
90 SA DB C&J 50/35
30 Bar Muscle Ups
Scaled:
150 Wallballs
90 SA DB C&J 50/35
30 Pull Ups
TIME CAP: 12:00
FLOW: Athletes will start on their starting mat.  At the call of “3, 2, 1 ... Go,” all 3 teammates may enter the competition floor. While two partners begin accumulating wall balls, the third partner must be hanging from the rig at all times. Teammates may switch back and forth however they like. Once a partner comes off the rig, the working partner must stop and not continue until another partner is hanging from the rig with both hands. Once the wall balls are completed, teammates will progress to the dumbbell and accumulate single-arm dumbbell clean and jerks, alternating arms every rep until 90 total reps are completed. Again, one partner must be hanging from the rig until all dumbbell reps are completed. The team will finally progress to the rig for their requisite gymnastics movement (BMU/Pull-Ups). An athlete is no longer required to hang from the rig as the team works to accumulate reps. Once all reps are complete the team will advance to the finish line. Time will end when the final athlete crosses the finish line.
STANDARDS:
Wall Balls. In the wall ball, the medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target. The rep is credited when the ball hits the center of the target.
Single-Arm Dumbbell Clean and Jerks (SA DB C&J). This movement begins with both heads of the dumbbell on the floor. The athlete must lift the dumbbell off the floor to the shoulder; the athlete may perform a muscle clean, power clean, squat clean, or split clean, so long as the dumbbell comes up and makes contact with the shoulder before being lifted overhead. Once at the shoulder, the athlete may get the dumbbell overhead any way he or she chooses. Shoulder press, push press, push jerk, and split jerk are all permitted. The non-working hand may not come into contact with the body or the dumbbell while the dumbbell is being lifted. Athletes may use two hands while lowering the dumbbell between reps. At the top, the arm, hips, and knees must be fully locked out with the dumbbell clearly over the middle of the athlete’s body when viewed from profile. Once the athlete has reached lockout, the repetition will count. If a split jerk is performed, both feet must return and be in line under the athlete’s body while the dumbbell is locked out overhead. The athletes must alternate arms every repetition.
Bar Muscle Ups. The athlete must begin with or pass through a hang below the bar, with the arms fully extended and the feet off the ground. Kipping the muscle-up is acceptable, but pullovers, rolls to support and glide kips are not permitted. No portion of the foot may rise above the height of the bar during the kip. The rep is credited when the arms are fully locked out while the athlete is in the support position above the bar with the shoulders over or in front of the bar. Athletes must pass through some portion of a dip-to-lockout over the bar. Only the hands and no other part of the arm may touch the pull-up bar to assist the athlete in completing the rep. Once on top, the hands must stay in contact with the bar, and athletes must maintain support with their arms. Removing the hands and resting while on top of the bar is not allowed. Body touching the bar on the way up is ok. Resting on top of the bar AND REMOVING HANDS is a NO REP.
Pull-Ups. This is a standard chin-over-bar pull-up. Dead hang, kipping or butterfly pull-ups are permitted as long as all the requirements are met. The arms must be fully extended at the bottom, with the athlete’s feet off the ground. The rep is credited when the chin breaks the horizontal plane of the bar. Any style grip is permitted.
Hang From Rig. Any grip is permitted to hang from the rig. Two hands must remain on the rig at all times.
SCORING: This workout is for time.
TIEBREAK: Time after DB C&Js