Competition Corner

A Sleigh Ride Together

"A Sleigh Ride Together"
A 10 minute clock
5 intervals of 1:30 on/ :30 rest to complete for time:
20 Synchro Line Facing Burpees
20 Hanging Knee Raises*
20 Synchro Thrusters 75/55
20 Hanging Knee Raises*
20 Synchro Line Facing Burpees
*one athlete must hang while the other does hanging knee raises
Flow of the workout- Workout begins with both athletes standing underneath the pull up bar. At 3, 2, 1, GO, both athletes step forward and begin the 20 synchro line facing burpees, then move onto the 20 hanging knee raises, then onto the 20 synchro thrusters and so on until all 100 reps are complete. Teams will have 5- 1:30 intervals (chances) to complete the chipper. After each interval, teams must take a :30 rest. Upon the end of the rest period and the start of the following interval, teams will start off where they left off at the end of the previous interval. Any reps completed during the rest period will not be accredited.
Line facing burpees- The chest and thighs must be on the ground at the same time with no part of the body or hands touching the line. Athletes must have a 2 foot take off to jump over the line. Athletes are not allowed to step over the line. Synchronization is at the bottom of the burpee with chest and thighs of both athletes on the ground at the same time.
Hanging Knee Raises- Before athletes can begin hanging knee raises, the partner must be mounted on the pull up bar in the hanging position. The athlete completing the hanging knee raises will then be allowed to mount the pull up bar and begin the movement. The feet must fully extend and reach behind the hips. Then the athlete may raise the knees above the hip crease for the rep to be accredited. Athletes mate switch static or dynamic positions at any point.
Thrusters- A thruster is taken from the ground. Athletes must clean the barbell to the front rack position. During the movement, the hip crease must go below the bend of the knee before reaching full hip extension to press the bar into the overhead position. A thruster must be one fluid motion and there is no redip of the knee. Synchronization happens at the top of the thruster only with the knees, hips and elbows of both athletes are fully extended with both barbells finishing overhead.