Competition Corner

24.7 - "Nobody puts Baby in a corner."

Two Part Workout Each Scored Separately
PART 1 - 24.7:
4 min AMRAP
Increasing Toes-to-Bar
6 Double Dumbbell (DDB) Box Step Overs
-------------1 minute rest-------------
PART 2 - 24.8:
4 min AMRAP
Increasing Chest-to-Bar
40’ Double DB Walking Lunges
35-39, 40-44
Wearing a Vest
9 min Time Cap
PART 1:
4 min AMRAP
3 - 6 - 9 - 12 - 15 …
Toes to Bar
6 Double DB Box Step Overs (24/20”)
(50/35#)
---1 min rest---
PART 2:
4 min AMRAP
3 - 6 - 9 - 12 - 15 …
Chest to Bar
25’’ DDB walking lunges
(50/35#)
45-49, 50-54
9 min Time Cap
PART 1:
4 min AMRAP
3 - 6 - 9 - 12 - 15 …
Toes to Bar
6 Double DB Box Step Overs (24/20”)
(50/35#)
---1 min rest---
PART 2:
4 min AMRAP
3 - 6 - 9 - 12 - 15 …
Chest to Bar
25’ DDB walking lunges
(50/35#)
55-59
9 min Time Cap
PART 1:
4 min AMRAP
3 - 6 - 9 - 12 - 15 …
Toes to Bar
6 Double DB Box step overs (24/20”)
(35/25#)
---1 min rest---
PART 2:
4 min AMRAP
3 - 6 - 9 - 12 - 15 …
Chest to Bar
25’ DDB walking lunges
(35/25#)
60-64
9 min Time Cap
PART 1:
4 min AMRAP
2 - 4 - 6 - 8 - 10 …
Toes to Bar
6 DDB Box step overs (24/20”)
(35/25#)
---1 min rest---
PART 2:
4 min AMRAP
2 - 4 - 6 - 8 - 10 …
Chest to Bar
25’’ DDB walking lunges
(35/25#)
65+
9 min Time Cap
PART 1:
4 min AMRAP
2 - 4 - 6 - 8 - 10 …
Toes to Bar
6 DDB Box step overs (24/20”)
(25/15#)
---1 min rest---
PART 2:
4 min AMRAP
2 - 4 - 6 - 8 - 10 …
Chest to Bar *
25’ DDB walking lunges
(25/15#)
DDB Weight Breakdown
35-39: 50/35#
40-44: 50/35#
45-49: 50/35#
50-54:50/35#
55-59: 35/25#
60-64:35/25#
65+: 25/15#
*Chest-to-Bar bar pull ups: 65+ may choose to do chin over bar pull-ups at 2:1 ratio
FLOW:
Athletes will start on the start mat.
At “GO” athletes will move to the rig to perform 2 reps of the prescribed gymnastic movement
After, athletes will move to the box and perform 10 double dumbbell box step overs
Then athletes will move back to the rig and perform 4 reps of the prescribed gymnastic movement
Athletes will continue working on gymnastic/box step over couplet until 4 min time cap
Gymnastic movement increase by 2 reps every round**
Box step over stay the same
At 4:00 mins athletes will have 1 min break (4:00-5:00) to return to the start mat
At 5:00 athletes will move to the rig to perform 2 reps of a higher skill gymnastic movement
After, athletes will complete 40’ of Double dumbbell front rack Walking Lunges
Athletes will return to the rig to perform 4 reps of prescribed gymnastic movement
Athletes will continue working on gymnastic/lunges couplet until 4 min time cap
Gymnastic movement increase by 2 reps every round**
Double dumbbell front rack Walking Lunges stays the same distance