Competition Corner

22.2

The Workout:
To be completed as an individual:
80 Double Unders
40 DB Snatch 1 x 22.5/15KG
20 Pull Ups
80 Double Unders
30 Hang DB Clean & Jerk 1 x 22.5/15KG
13 C2B
80 Double Unders
10 Devils Press 2 x 22.5/15KG
6 Bar Muscle Ups
18 Minute Time Cap
Please note:
There will be a tiebreaker for this workout, please include the time you completed the devils press (if you completed them in the time cap) as well as your final time/score. The muscle ups at the end of the workout are designed to push you to see what you can achieve in your remaining time following the rest of the workout.
Movement Standards:
Double Unders:
This is a standard double-under in which the rope passes under the feet twice per jump. The rope must spin forwards for the rep to count.
DB Snatch:
Start with the dumbbell on the ground and finish with the dumbbell directly overhead. At the bottom of the movement both sides of the dumbbell must touch the ground. The dumbbell must be lifted overhead in one motion. The non-lifting hand and arm may not be in contact with the body during the repetition. At the top, the arms, hips, and knees must be fully locked out with the dumbbell clearly over the middle of the athlete’s body. There is no requirement for athletes to alternate arms during this movement.
Pull Ups:
This is a standard chin-over-bar pull up. Strict, kipping or butterfly pull-ups are allowed as long as the requirements are met. The arms must be fully extended at the bottom of the movement, with the feet off the ground. At the top, the chin must break the horizontal plane of the bar.
DB Hang Clean & Jerk:
The rep begins with the athlete holding the dumbbell at the hang position, there must be a pause at the hang position between the DB being picked up from the ground and the clean. The dumbbell can be held at the athlete's side, or in between their legs. From here the athlete will perform a clean to bring the dumbbell up to make contact with their shoulder, the athlete may perform whichever type of clean they prefer (muscle, power, squat or split). Once the dumbbell is at the athlete's shoulder they will lift it to the overhead position by performing either a push press, push jerk or split jerk. For the rep to count the athlete's arm, hips and knees must reach full extension with the dumbbell overhead, and feet brought back in line if a split jerk has been performed. There is no requirement for athletes to alternate arms during this movement.
Note: Athletes must not use their non-working arm/hand to support the dumbbell during the movements (scaled athletes may use their other hand to help with bringing the dumbbell down to begin the next rep). Athletes cannot use their non-working hand to aid with the clean or jerk, e.g. by resting their hand on their leg.
C2B:
This is a standard chest-to-bar pull up. Strict, kipping or butterfly pull ups are allowed as long as the requirements are met. The arms must be fully extended at the bottom, with the feet off the ground. The rep finishes with the athlete making contact with their chest on the bar, the athlete must make contact with the bar anywhere below the clavicle for the rep to count.
Devils Press:
Athletes will start each rep with the dumbbells on the ground. Then, with the athletes hands on the dumbbells, they'll perform a burpee with the chest making contact with the floor between the dumbbells (not on top of them). From here the athlete will get to their feet whilst keeping their hands on the dumbbells. Next the athlete will snatch or swing both dumbbells from the floor simultaneously, and finish with both arms locked out overhead - with hips, knees, shoulders and arms at full extension.
Note: Athletes must move the dumbbells from floor to overhead in one movement, athletes cannot re-dip the legs during the lift. Scaled athletes may perform the movement as a clean and jerk if needed.
Bar Muscle Up:
The bar muscle up begins with the athlete at, or passing through, a dead hang (arms, shoulders and hips extended) from the rig. The rep is complete when the athlete is in the support position above the bar, with shoulders above or in front of the bar - pushing away before the lock out is a no rep. The athlete must pass through some portion of a dip. Only the hands, and no other part of the arm, may be used to assist in the rep. Athletes can rest on the bar in the top position, but the hands must remain on the bar. Kipping is acceptable but pull-overs and glide kips are not permitted.
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