Competition Corner

5. THE OTHERS (White Walkers)

FOR TIME - 14 MIN TIME CAP
RX
25ft Handstand walk.
21 Deadlifts @225/155
400m run
50ft Handstand walk
15 Deadlifts
400m run
75ft Handstand walk
9 Deadlifts
400m run
Sprint to finish
INTERMEDIATE
25ft Kettlebell Overhead Walking Lunges (55/35)
21 Deadlifts (185/135)
400m run
50ft Kettlebell Overhead Walking Lunges
15 Deadlifts
400m run
75ft Kettlebell Overhead Walking Lunges
9 Deadlifts
400m run
Sprint to finish
Masters 45+
25ft Kettlebell Overhead Walking Lunges (55/35)
21 deadlifts (225/155)
400m run
50ft Kettlebell Overhead Walking Lunges
15 Deadlifts
400m run
75ft Kettlebell Overhead Walking Lunges
9 Deadlifts
400m run
Sprint to finish
SCALED
25ft Kettlebell Overhead Walking Lunges (35/25)
21 deadlifts (135/95)
400m run
50ft Kettlebell Overhead Walking Lunges
15 Deadlifts
400m run
75ft Kettlebell Overhead Walking Lunges
9 Deadlifts
400m run
Sprint to finish
FOUNDATION OPTIONS:
Unweighted lunges
Deadlifts (95/75)
500/400m row
**If Scaled athletes are not able to do the movements as prescribed in the Scaled division, they can opt to do the Foundations movements.
**If an athlete chooses to perform one or more Foundation movements, the score will be entered in as scaled and will rank below the athletes that performed the prescribed scaled movements.
At 3,2,1 go, Athlete will run to the start and begin handstand walk/Kettlebell and begin Single arm OH walking lunge. Once handstand walk/OH walking lunge/ is completed the athlete will run to the lifting platform in their lane and perform deadlifts, then athlete will advance to the track and run 1 lap returning to their lane.
Athlete will repeat the process with the increasing HSW/OH Lunge distance and decreasing reps until the final run is complete. The athlete will then sprint down their lane and cross the finish line at the 75ft mark.
MOVEMENT STANDARDS
HANDSTAND WALK
• You MUST handstand walk forward. • When kicking up, your hands (including your fingers) must be placed on the ground BEHIND the line. • Placing your hands or fingers on or over the line when kicking up constitutes a no rep
Each length of the 25-ft (7.62-m) measured distance will count as 5 reps. • Both hands, including palms and fingers, must touch the ground completely clear of the marking the end of each 5-foot section before the feet touch the ground. • If at any time the athlete comes down from their hands before finishing the length, they must repeat the 5-foot section. • Athletes are not required to kick down after completing a segment.
SINGLE OVERHEAD KETTLEBELL WALKING LUNGES
• The kettlebell must remain overhead. • A full grip around the handle of the kettlebell must be maintained for the duration of the lunge. • Resting the bell of the kettlebell in the hand is NOT allowed. • The non-working hand may not assist with any part of the movement. • The athlete must reach the finish position before lowering the kettlebell. • Each lunge step begins with the kettlebell in the overhead position, the feet together and the hips and legs extended. • Athletes are permitted to switches hands for the KB hold (If they chose to) but must do so before beginning the next lunge, when feet have been brought together before continuing lunges
• Stopping with both feet together at the top of each rep is not required, but both legs must be fully extended if the athlete chooses to step through at the top. • Athletes must lunge in a straight path. After turning around, athletes must lunge back along the same path. Lunging in any other pattern is not allowed. • The trailing knee must make contact with the ground at the bottom of each lunge before returning to full hip and leg extension. • The athlete must alternate which foot leads for each rep.
UNWEIGHTED LUNGES:
Each lunge step begins with the feet together and the hips and legs extended •  The athlete must perform one lunge on each leg for the alternating lunge repetition to count •  The athlete must use the same direction for the entire workout (i.e., forward or reverse lunges) •  The back knee must touch the ground at the bottom of each lunge •  The athlete must stand up fully between each step and at the end of each lunge segment
DEADLIFT
• The barbell starts on the ground. Collars must be placed outside the plates. • The athlete’s hands must be outside the knees. Sumo deadlifts are not allowed. • Deliberately bouncing the bar is not allowed.
• The rep is credited when: - The athlete’s hips and knees reach full extension. - The athlete’s head and shoulders are behind the bar. • Athletes may NOT use gymnastics grips during the deadlift.
RUN
When advancing to the track Athletes must pass the cone on the left side of their body, running counter clockwise for 1 complete lap. When finishing the run athletes must pass the cone on the left side of their body as they enter their lane. ***NOT passing the cone on the LEFT side will be called a no rep and the athlete will need to go back to pass the cone correctly***
To pass an athlete on the run it should be done on their right side (do not pass on the inside unless there is a clear lane.) Intentional contact will result in a penalty purely up to the head judge or organizers and can be time added all the way up to expulsion from the competition. Incidental contact will only have a penalty if it is deemed to have affected the outcome in a profound way.
**The run is a run and not roller derby, please treat it as such.
Athletes will repeat this process adjusting for changes in length. Once the final lap has been completed (passing the cone) athletes will run to the 75ft mark and cross that line. The final sprint to the finish line will count as 1 rep.
ROW
The monitor on the rower must be set to zero at the beginning of each row. •  The athlete may have assistance resetting the monitor. •  The athlete must stay seated on the rower until the monitor reads 500/400 metres