Competition Corner

"Basic 80's"

25.1:
For time:
80/60 cal Row
then...
4 Rounds of:
20 Wallballs (9/6)
20 Dumbbell Snatch (22,5/15)
TC:
16 minutes
Equipment Needed:
Concept2 Rower
Dumbbell
Wallball + target
Flow workout 25.1
This workout begins with the athlete seated on the rower.
At the “3-2-1-GO”, the athlete may grab the handles and start rowing.
NB: Make sure you DO NOT touch the handles before the workout starts.
After the athlete has completed 80/60 cals on the rower, they will move to the Wallball.
Do 20 Wallball, then 20 Dumbbell Snatch for a total of 4 rounds. Your result is the time it takes you to complete the workout.
The
timecap is 16
minutes on this workout.
TEAMS: Result = Time Athlete A + Time Athlete B
NB
: If one/both of the team athletes do not finish before the 16 min timecap, the team result will be =
Reps Athlete A + Reps Athlete B
Movement Standards:
ROW:
Rep start:
Seated on the rower. At the start of the workout, you can start seated, but cannot touch the handle before the workout begins.
Rep end:
Seated on the rower, with both feet on the foot plates, and at least one hand on the handle.
Rep Requirements:
You MUST stay on the rower until 80/60 calories are completed on the monitor. We highly recommendo you to use the “just row”-setting. You MUST be using a Concept2 Row Machine.
WALL BALL:
Rep start:
Bottom of a squat position with a medicine ball in the frontal plane supported by the hands.
Rep end
The center of the medicine ball hits the wall above, and only above the designated height (300cm)
Rep Requirements:
Athlete, while ascending, throw the ball. The athlete must stand up in one movement. The hip crease MUST pass below the knee in the squat for every rep to count. The rep is credited when the center of the ball clearly hits above the target. If the ball hits the target, too low or does not hit the target at all, it is a “no rep”. If the ball drops to the ground from the dop, the ball must settle on the ground before the next rep. It cannot be caught off the bounce.
NB: Both male and female athletes will use the same height for Wallballs
DUMBBELL SNATCH:
Rep start:
Dumbbell on the ground, with one hand on the handle.
Rep end:
Dumbbell overhead with knees, hips and elbows fully locked out.
Rep Requirements:
The dumbbell must be moved in one fluid motion from the ground to overhead position. Performing a Clean & Jerk is NOT allowed. Both heads of the dumbbells must contact the ground at the same time. You can switch hands at any time. You DO NOT have to alternate for each rep.
Floor Plan:
There is no required floor plan for this workout.
Video Requirements:
Video is not required for Kriger League this year. However, for athletes that are competing to win a qualification spot for ata Games or prizes in the Age Group Categories all workouts should be recorded, as we will be requesting some videos. We will be doing random video judging, and athlete/teams that cannot provide a video, verifying their result, may loose their qualification to ata Games, and/or prize.