Competition Corner

"Thread the Needle"

25.2
"Thread the Needle"
Male/Female/Teams:
6 ROUNDS FOR TIME:
50 Double Unders
4 Alt. Dumbbell Complex
DB Complex:
1 Devil Press
2 Thrusters
3 Shoulder-to-overhead
DB: 1x 22,5 / 15kg
Timecap: 12
Scaled:
Single Unders / 1x 15/10kg DB.
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Equipment Needed:
Jump Rope
Dumbbell
Pull-up bar
Flow workout 25.2:
This workout begins with the athlete holding the jump rope At the “3-2-1-GO”, the athlete will start doing Double Unders.
Once 50 reps has been completed, the athlete will move over to the dumbbell and start their dumbbell complex.
One complex consists of:
1 Devil Press + 2 Thrusters + 3 Shoulder-to-overhead.
Each complex must be performed unbroken, without putting the dumbbell down. If you do put the dumbbell down in the middle of the complex, that complex will be a no rep, and you’ll have to start all over again.
You have to alternate arms after each complex.
Complete the sequence of 50 Double Unders and 4 Dumbbell Compex for a total of 6 Rounds.
Your result is the time it takes you to complete the workout.
The timecap is
12 minutes
on 25.2.
NB: Make sure to NOT reset the timer after 25.2 has been completed.
TEAMS:
Result = Time Athlete A + Time Athlete B
If either athlete in the team division fail to finish within timecap, the score will be:
TEAMS:
Result = Reps Athlete A + Reps Athlete B
Flow workout 25.3:
25.3 start at the 13:00 mark on the timer.
This workout begins with the athlete standing tall right behind the pullup bar.
At the “3-2-1-GO”, the athlete will start doing Burpee-to-target.
Once all 30 reps reps has been completed, the athlete will switch movement over to Burpee Pullups, where 20 reps will be performed. The athlete will finish off by doing 10 Burpee Bar Muscle Up.
Your result is the time it takes you to complete the workout.
There is a tiebreaker after the set of 20 Burpee Pull-ups.
The timecap is 9 minutes on 25.3 = 22 minutes on the running clock.
NOTE:
The result is the time it takes to complete 25.3.
I.E:
If you finishing time is 19:46 - your score is 6:46
TEAMS:
Result = Time Athlete A + Time Athlete B
If either athlete in the team division fail to finish within timecap, the score will be:
TEAMS:
Result = Reps Athlete A + Reps Athlete B
Pullup-bar height:
Stand directly under the bar with feet together, hips and knees straight with extended elbows and thumbs touching. Your arms must be in line with your torso when viewed in profile. The athlete’s fingers cannot touch the pullup-bar. The pullup-bar must be above the athlete’s fingertips.
Movement Standards:
DOUBLE UNDERS:
Rep start:
Standing free. Holding both ends of a jump-rope - one in each hand.
Rep end:
Holding both ends of a jump-rope - one in each hand.
Rep Requirements:
Rope Rotates around the saggital axis of the body. A jump with a two-footed take-off is required from rep start. While in air, the rope must pass underneath both feet the designated number of times. Number of rotations = 2.
DEVIL PRESS:
Rep start:
Object on ground. Prone position. Hands in contact with object.
Rep end:
Overhead lock-out.
Rep Requirements:
Object must be kept in hands during complete rep. On the burpee portion of the rep, the chest and thighs must clearly touch the floor, and you cannot do the rep lying on top of the dumbbell
DUMBBELL THRUSTER:
Rep start:
Bottom of a squat with at least one head of the dumbbell in contact with your shoulder, and the dumbbell supported by one hand.
Rep end:
Overhead lockout
Rep Requirements:
The dumbbell must be moved in one fluid motion from bottom of the squat of the squat to overhead position. Maintaining extended knees and hips after the object has left the front-rack and until object is supported overhead the the elbow locked out
DUMBBELL SHOULDER TO OVERHEAD:
Rep start
: Standing tall. Object supported with at least one head of the dumbbell touching the shoulder.
Rep end:
Overhead lockout. Knees, hips and elbow reaches full extension.
Rep Requirements:
Athlete moves object from shoulders to overhead. Any style is permitted. I.E. You’re allowed to do either Strict Press, Push Press, Push Jerk or Split Jerk. If you choose to Split Jerk, make sure to reset your feet before taking the dumbbell down.
BURPEE-TO-TARGET:
Rep start:
Prone position.
Rep end:
Both hands in contact with the pullup-bar.
Rep Requirements:
At the start the athlete’s Chest and thighs must clearly touch the floor. At the top both hands must be in contact with the pullup-bar. If you fail to hit the target, you may just redo the jump, and don’t have to repeat the burpee.
BURPEE PULL-UP
Rep start:
Prone position.
Rep end:
Chin breaks the horizontal plane of the pull-up bar.
Rep Requirements:
Athlete must touch chest and thighs at the bottom of each burpee. Athlete may choose to step or jump up into this position. If the athlete is using mats (or other equipment to decrease the distance between the ground and the pull-up bar, the entire body must be on the same surface in the bottom position.
At the top of each burpee complete a pull-up. There is no hanging requirement during the pull-up. Athletes may jump directly into the finish of the pull-up position, or jump to the bar, then hang, then complete a pull-up (kipping or strict). The rep is credited when the athlete’s chin breaks the horizontal plane. Any style is permitted. You do not have to repeat the burpee, if you miss the pull-up.
BURPEE BAR MUSCLE-UP
Rep start:
Prone position.
Rep end:
Vertical support at the top of the horizontal pull-up bar.
Rep Requirements:
Athlete must touch chest and thighs at the bottom of each burpee. Athlete may choose to step or jump up into this position. Athletes must then jump into a vertical hang from the horizontal bar - and on straight arms create momentum to get into the vertical support at the top.
No portion of the body below the thighs can move over the top-most horizontal plane of the bar. The athlete may not rest on top of the horizontal bar in any other way than vertical support. If the athlete is using mats (or other equipment to decrease the distance between the ground and the pull-up bar, the entire body must be on the same surface in the bottom position.
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.
If you have any questions or need help to log/adjust your score, please drop an email to:
stefan@crossfitborealis.no