Competition Corner

23.2

23.2 PDF
Set up demo
Open
14 Min AMRAP
8 Devil press 15kg/10kg
10 Dumbbell Box step overs 15kg/10kg
12 Dumbbell Squats 15kg/10kg
30 Double unders
Score
Score is the number of reps completed in 14 Minutes
Format
·        Dumbbells will begin on the floor
·        Male athletes 24” Box Female 20”
·        Athletes start by completing 8 Devil press
·        Dumbbells start on the floor, athletes complete burpee between the dumbbells with chest and thighs touching the ground and two hands on the dumbbells
·        Dumbbells are then pulled over head, Elbows must be locked out at the top of each rep with feet in line and hips, knees, ankles locked out at the top of each rep
·        Athletes then commence dumbbell box step overs, dumbbells must not make contact with the box at any point during the 10 step overs
·        Athletes clean dumbbells to shoulder to commence squats, 1 head of each dumbbell must remain in contact with the shoulder during each rep. At the top of each squat ankles, knees and hips must be locked out
·        30 double unders then completed
·        Continue for 14 minutes
Scaled
14 Min AMRAP
8 Single Devil press 15kg/10kg
10 Single Dumbbell Box step overs 15kg/10kg
12 Single Dumbbell Squats 15kg/10kg
50 Single unders
Score
Score is the number of reps completed in 14 Minutes
Masters & Masters +
14 Min AMRAP
8 Devil press 15kg/10kg
10 Dumbbell Box step overs 15kg/10kg
12 Dumbbell Squats 15kg/10kg
30 Double unders
Score is the number of reps completed in 14 Minutes