Competition Corner

24.1

Workout #1
“Pedals and Bells”
For Time: 15 Min Time Cap
Partner 1: (Completes all work before Partner #2 goes)
50 Calorie C2 Bike
40 KB (DB) Goblet Lunge
30 KB (DB) Hang Snatch
20 KB (DB) Clean and Jerk
Partner 2: (Goes after Partner #1 completes their work)
20 KB (DB)   Clean and Jerk
30 KB (DB) Hang Snatch
40 KB (DB) Goblet Lunge
50 Calorie Bike C2
Score: For Time (Reps at 15 min Time Cap: **1 Cal = 1 Rep)
Prime & Legend Athletes
RX Elite: #70/#53 KB
RX: #53/#35 KB
Int.: #53/#35 Dumbbell
Flow / Movement Standards:
Athlete #1 will begin by standing behind their bike.  At the call of “3, 2, 1 ... Go,” Athlete #1 will get on their bike to begin their 50 Cal. Athlete must remain on the bike until the bike monitor reads 50 Cal
KB (DB) Lunge: KB begins on the ground and must be taken to the GOBLET hold position before beginning the 1st rep. The lunge starts with your knees and hips fully extended with the kettlebell being held at the chest with both hands supporting. The kettlebell may NOT rest on one shoulder or be held in the hang position.  Athletes can step forward or backward for their lunge and the knee must make contact with the ground at the bottom of each lunge before returning to a full hip and leg extension.  Athletes must alternate their lunges. The rep is credited when the feet are together and the hips and legs are fully extended.
KB (DB) Snatch:  Athletes will start with the KB/DB on the ground. The Athlete will then stand to full extension with the KB/DB in the hand. The athlete will snatch the KB/DB from the hang position and finish with it locked out overhead with hips, knees, shoulders, and arms at full extension; this will indicate a completed rep. The Athlete may NOT pause at the shoulders and press the KB/DB. The hang position will be designated as any position in which the KB/DB is below the hip but not touching the floor.  The reps DO NOT need to be alternating.
KB (DB) Clean & Jerk: Reps will be Alternating.  During the clean, the KB/DB begins on the ground and must be lifted from the ground to the shoulders in one motion. A muscle clean, power clean, split clean, or squat clean may be used, as long as the KB/DB comes up to the rack position on the shoulders. Once racked, a press, push press, split jerk, or push jerk may be used to lock the KB/DB out overhead. The KB/DB must pass through the front-rack position before going overhead; snatching is not permitted. The rep is counted when the KB/DB is fully locked out overhead directly over the middle of the athlete’s body, with the arms, hips, and knees extended, and the feet in line under the body.