Competition Corner

50 First Dates

50 First Dates
50 Hang DB Snatch (synchro)
50 Goblet Squats (synchro)
50 DB Box Step overs
50 Goblet Squats (synchro)
50 Hang DB Snatch (synchro)
*DB Weights
Rx: 1x50/35lbs (24" box)
Masters: 1x40/30lbs (20" box)
Scaled: 1x35/25lbs (20" box)
Flow:
Both Athletes will begin this workout standing over their designated dumbbell facing eachother. Once given the signal, athetes begin with their 50 synchro DB snatches. After all reps are completed they will perform their synchro goblet squats. The stepovers are the only movement that is not synchro, athletes must complete in alternating fashion (25 each). No tagging is required but the working athlete must get both feet on the floor before their eammate can start their rep. After all stepovers are complete both athletes return to their starting spots to complete the remaining work of goblets squats and snatches. Upon completion of the last rep the team will receive a time for their final score. If all the time cap is reached first then the number of completed reps will be the final score. There are no tie breaks for this workout.
Standards:
DB Snatch- The movement begins with the DB resting on the ground, in one fluid movement the DB gets swung overhead into a full lockout. The rep is completed when BOTH athletes reach the full lockout position, it is ok for one athlete to wait for the other. There is no requirement to switch hands. Athletes must control the DB down to the ground the entire way, dropping from any height will result in a no-rep.
Goblet Squats- During this movement athletes will hold the DB in a goblet style front rack either vertical or horizontal. Resting on the shoulder in any way is not allowed. In order to receive credit both athletes must pass through a full depth squat and finish standing tall with the hips extended. When both athletes have reached the finish position the rep will be counted. If a break is neded the DB must be controlled to the ground the entire way, dropping from any height will result in a no-rep.
DB Box Step overs- One at a time athletes will step up and over the box with their designated DB. Both feet must make contact on the top of the box and the DB may be held in any manner so long as it is not rested on the leg during the step over. If a break is neded the DB must be controlled to the ground the entire way, dropping from any height will result in a no-rep.
Workout Variations:
Masters- Box @ 20" // DB @1x40/30 lbs.
Scaled- Box @20" // DB @1x35/25 lbs.