Competition Corner

"2009 Remixed"

8 min AMRAP
4 Wallwalks
8 DB Hang Snatch @ 70/50 (4 per side)
12 Weighted Abmat Sit-ups @ 20/14 Med ball
Intermediate @ 3 Wallwalks, 50/35, Medball @ 14/10
Scaled @ 2 Wallwalks to 20” off wall, 35/25, un weighted
*A play on the 8min AMRAP from 2008. The original had HSPUS/KB swings/GHD. I added the wall walk to bring in a new element, the KB HS at a heavy weight to make athletes work on a skill not done very much and Box Jump Overs for equipment purposes
*Standards: For the wall walks, athletes will start laying flat , chest touches ground, with any portion of the hands making contact with the far line (60in from the wall). Athletes can’t start their wall walks until their feet are on the wall. Athletes will then walk their hands to their division line (RX/Int 10in from wall, scaled 20in from wall) and make contact with any portion of both hands. Athletes will then walk back out to the far line with feet still in contact with the wall. Once the athlete makes contact with both hands on the far line and chest touches the ground, the rep counts.
For DB snatches, the DB must come to a hang and the rep counts when the arm, legs and hips are full extended. The athlete must alt reps. Athletes CAN NOT clean and jerk the DBs
For the wall ball sit ups, athletes must start with the netball making contact with the feet. Athletes will bring the ball back and overhead as they start the sit up. Once the athlete has made contact with the ground over their head as they are laying down in the extended sit up position, the athlete must then bring the med ball back over their head in the same fashion as going down and the rep counts once the med ball has made contact with the feet again.
*Flow: on GO, athletes will move from the start line to the wall to complete their wall walks. After, athletes will move through the rig to the DB and complete their hang snatches. Afterwards, athletes will move to the med ball and complete their sit ups. Athletes will repeat this process for an 8 min AMRAP