Competition Corner

"Shake it Off"

"Shake if Off" (7 minute cap)
7 Sandbag/Dball Cleans - 150/100
7 Rope Climbs - 12'
14 Sandbag/Dball Cleans - 150/100
4 Rope Climbs - 12'
21 Sandbag/Dball Cleans - 150/100
1 Rope Climb - 12'
Workout Flow:
At the call of 3. 2. 1. Go (when the clock reaches 6:00).  With one athlete working at a time, one of the Athletes will advance to their SB/DB and begin the cleans. After the 7 cleans are completed, one athlete will hold the SB/DB in the bearhug position while the other athlete completes the rope climbs.  If the athlete breaks the standard of the bearhug hold, the rope climb athlete must stop.  If the rope climb athlete is in the middle of their climb when the Bearhug standard is broken, the rep will NOT count.   Athletes may share the work as they see fit.  The Athletes will continute with the standards above until the all reps are completed.  Once they complete the last rope climb the time will stop.
Tie Break:
There is no Tiebreaker for this Event
Variations:
Intermediate:
7 Sandbag/Dball Cleans - 100/80
7 Rope Climbs - 12'
14 Sandbag/Dball Cleans - 100/80
4 Rope Climbs - 12'
21 Sandbag/Dball Cleans - 100/80
1 Rope Climb - 12'
Scaled:
7 Sandbag/Dball Cleans - 80/50
2 Rope Climbs - 12'
14 Sandbag/Dball Cleans - 80/50
1 Rope Climb - 12'
21 Sandbag/Dball Cleans - 80/50
1 Rope Climb - 12'
Movement Standards:
Sandbag or Dball Cleans:
Athletes must take the sandbag/Dball from the ground and move the sandbag on top of the shoulder. The rep is credited when the sandbag/Dball sits atop the shoulder with hips and knees extended and locked. Athletes can NOT drop the bag over their shoulder to the floor behind them, this will be a no rep. Athletes can perform touch-and-go reps of the sandbag/Dball clean. If performing touch-and-go reps, the bag must touch the ground at the start of each rep. Not reaching the top of the shoulder with the majority of the Sandbag will result in a no rep.  Athletes must keep the sandbag/Dball in the designated area for the duration of the workout.
Rope Climbs:
Each rep starts from the floor. Athletes can climb the rope using whatever technique they choose. Athletes must make contact with the 12’ mark with one hand. Athletes can drop at whatever height they so choose. Both feet must make contact with the ground prior to starting each rep. Wearing gloves is permitted.
Bearhug Sandbag/Dball Hold: The sandbag/Dball must be held in the designated area. The sandbag must be held in front of the athlete’s chest, with arms wrapped around the side of the sandbag/dball. If the athlete drops the sandbag/Dball or the standand above is not held at any point during the rope climbs the rope climbing athlete must stop.  If an athlete is in the middle of their rope climb and the standard is not being met that rope climb will be a no rep.