Competition Corner

A Short of Malort

"A Shot of Malort"
For Time
7 min Time Cap
2 Rounds (one round each)
21 Cal Row
21 Burpee Broad Jumps 4'
21 Shoulder to overhead 155/105
This workout begins with both athletes standing tall at the designated start line This is a relay style workout. At 3.. 2.. 1.. GO, the first athlete from each team will set into their rower and begin to accumulate calories. Once the calories are complete, the athlete may then move onto the burpee broad jumps. once complete the athlete may move onto the shoulder to overhead. Once the shoulder to overhead repetitions are complete, the second athlete may begin to complete the same order of the movements. The score will be the total time it took for both athletes to complete the workout.
Calorie Row- the first athlete must begin off of the rower and behind the start line. Once seated on the rower, the athlete must accumulate calories until they have reached the target number. Athlete two may be seated and waiting for the second athlete to finish all burpees and all shoulder to overhead but can not begin accumulating calories until athlet one is complete with their round.
Burpee Broad Jump- This movement will be marked with 2 tape lines 4 feet in distance. Athletes begin the rep standing tall behind the tape line. Athletes drop down to the ground with chest and thighs on the ground and hands behind the tape line before they begin to stand. Once the athlete is back to their feet, they must jump behind the tape line and cross the second tape line for the rep to count. A no rep occurs when the hands touch the tape line while on the ground, if the athlete does not clearly just from behind the first tape line or does not clear the 4 feet marked distance.
shoulder to overhead- This movement is from the floor. Athletes must clean the weight to the shoulders to begin the repetition. Athletes may push jerk, split jerk, push press or strict press the barbell from the shoulders to the overhead position. If the athlete opts to use a jerk as a method for the movement, the athlete must bring the feet under the hips, knees locked out and open the hips before bringing the bar back down tothe shoulders. A no rep will occur if the barbell is not displayed overhead with the arms reaching full extension, with the barbell over the head, hips are open with the legs fully extended.