Competition Corner

2021 I'm So Under & Over It: Part B

2021 I'm So Under & Over It
Floor Two
Equipment:
2 x 10kg Plate (female)
2 x 20kg Plate (male)
Score:
Part A - For Time (Faster is better)
Part B - AMRAP (As many reps as possible)
Workout Brief:
In a 9 Minute Window
Part A
1 Partner Carry Lap both pairs working at the same time*
5 Under Overs all four athletes working
5 synchronised Plate Thrusters, three athletes working
2 Partner Carry Laps both pairs working at the same time
10 Under Overs all four athletes working
10 synchronised Plate Thrusters, three athletes working
3 Partner Carry Laps both pairs working at the same time
15 Under Overs all four athletes working
15 synchronised Plate Thrusters, three athletes working
4 Partner Carry Laps both pairs working at the same time
20 Under Overs all four athletes working
20 synchronised Plate Thrusters, three athletes working
5 Partner Carry Laps both pairs working at the same time
25 Under Overs all four athletes working
25 synchronised Plate Thrusters, three athletes working
6 Partner Carry Laps both pairs working at the same time
30 Under Overs all four athletes working
30 synchronised Plate Thrusters, three athletes working
Part B
In the remaining time, AMRAP Partner Carries, one pair working at a time
*Pairs must complete the partner carry laps at the same time, with all four athletes crossing the line before heading back up the lane. There and back equals one lap.
Workout Instructions
Athletes start lying on the ground in a line. On 3, 2, 1 Go, in pairs athletes will perform 1 partner carry lap, all crossing the line before heading back down the lane.
Once all athletes are back, as a team, athletes will perform 5 under overs. Once completed, 3 athletes will perform 5 synchro plate thrusters. Athletes can swap as they wish during the under overs and thrusters.
Athletes will follow the same pattern with 2 partner carry laps into 10 under overs, into 10 plate thrusters. 3 partner carry laps, 15 under overs and plate thrusters. 4 partner carry laps, 20 under overs and plate thrusters. 5 partner carry laps, 25 under overs and plate thrusters. 6 partner carry laps, 30 under overs and plate thrusters.
Athletes can swap their pairings for the partner carries, however both pairs must go up the lane, cross the line, before heading back down the lane. Athletes can substitute the partner carries for bear crawls if they wish, both athletes must however bear crawl at the same time. There and back equals one lap.
Movement Descriptions
Partner Carry Description:
Partners can either carry in a fireman's or piggyback hold, athletes can swap how they wish to carry each other. Pairs can swap between legs as long as all 4 athletes head up and down the lane at the same time, crossing the line before heading back each time.
Under Over Description:
One athlete will go on their hands and feet creating a tunnel and bridge, whilst the other 3 athletes crawl under them and then jump back over. Athletes must crawl under and then jump back over for the rep to count before the next athlete can go. Athletes can swap in and out as they wish. The athlete creating the bridge and tunnel can shift their weight up and down to help their teammates.
Synchro Plate Thruster Description:
Athletes must hold the plate with two hands at chest height with the plate face parallel to the floor, starting stood up at full extension, athletes must then squat down below parallel before standing back upright to full extension and pushing the weight above head with arms locked out in one motion, finishing with knees extended, hips through, and shoulders back; before dropping back down into a squat for the next thruster. The synchronisation is at the top of the rep overhead with arms locked out. The movements can be done at different speeds as long as ALL FOUR athletes are in sync at the top overhead.
Adaptive Movements
Both athletes do not need to carry their partner
Athletes can bear crawl rather than partner carry, both athletes must bear crawl together
Change a partner carry/bear crawl for a walking lunge
Not all athletes have to be the bridge/tunnel of the under over
Athletes can step over their partner rather than jump with the under over
Restrict the squat element of a thruster to a comfortable depth
Restrict the movement over head of the thruster
Change the thruster to goblet squats without the overhead element
Adaptions must still stay in sync with the rest of the team
* Athletes must let the judge know before the workout starts if they need to adapt anything; otherwise the movement standards will be expected by the judge. If there is an adaptation whilst synchro, the judge will watch for the full movement to be completed by one athlete and the other athlete to get to their adaptation.