Competition Corner

"You Need To Calm Down"

"You Need To Calm Down"
4 Minute AMRAP
15 Dual DB Deadlifts 70/50
10 GHD's
10 Synchro DB Snatches 70/50
Score = Total Reps
Workout Flow:
Athlete A will start on the GHD and Athlete B will start standing upright behind the DBs.  At the call of 3. 2. 1 Athlete A and Athlete B will work at the same time completing the prescribed number of reps.  Once the 15 DB deadlifts and 10 GHD's are completed the Athletes will complete 10 Synchro DB Snatches.  The Athletes will continue with this rep scheme for 4 minutes.  Athletes may choose to complete which ever movement they want as long as they both complete the Synchro DB snatches together.   The score will be the total # of reps after 4 minutes.
Tie Break:
There will not be a tie breaker for this workout
Variations:
Intermediate:
4 Minute AMRAP
15 Dual DB Deadlifts 50/35
10 GHD's (6' riser)
10 Synchro DB Snatches 50/35
Score = Total Reps
Scaled:
4 Minute AMRAP
15 Dual DB Deadlifts 35/20
10 Medball sit-ups 14/10
10 Synchro DB Snatches 35/20
Score = Total Reps
Movement Standards:
DB Deadlift
Begin the dumbbell deadlift standing tall and with both dumbbells on the ground. Hands should be placed outside the knees, and arms should be straight to avoid bouncing the dumbbells off the ground. In the bottom of the movement, the
front head of both dumbbells should make contact with the ground. At the top of the movement, hips and knees should be fully extended. Dropping the DB will result in a no rep.
MedBall Sit-up:
Each rep begins with the athlete's back making contact with the floor and the athlete holding the medball touching the floor above their head.  The rep is credited when the athlete touches the medball to their feet.  Abmats are permitted but not required.   Athletes may perform the sit-up with bent or straigth legs but the ball still has to touch their feet for the rep to count.
GHD:
Each rep begins and ends with the athlete seated at the top of the GHD with hands touching the foot pads. The athlete must touch the ground or designated
riser with both hands before returning to the seated position. The touch on the ground or riser must be overhead, not to the side of the body. The fingers must be at least in line with the top of the head when viewed from profile.  The rep is credited when both hands touch the foot pads.
DB Syncho Snatch:
Each rep starts with both heads of the dumbbell on the ground. All athletes must start with the same arm. Lift the dumbbell overhead in one motion. A partial squat in the receiving position is allowed but NOT required. The rep is credited when all athletes have: Knees, hips, and elbow of the working arm fully extended; the middle of the dumbbell in line with, or behind, the body when viewed from the side; the team MUST be synchronized at the top of each rep and if an athlete arrives at the finish position ahead of the others, they may wait for their teammate.  Athletes must alternate arms after each rep.  There is no requirement for when the dumbbell changes hands after the rep is completed.