Competition Corner

22.2

The Workout:
To be completed as an individual:
20 Box Overs 24/20”
40 DB Snatch 1x 15/10KG
30 Ab Mat Sit Ups
20 Box Overs
30 Hang DB C&J 1 x 15/10KG
30 Ab Mat Sit Ups
20 Box Overs
10 Devils Press 2 x 15/10KG
6 Pull 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 pull 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:
Ab Mat Sit Ups:
The athlete must start with their feet together, and the hands must touch the ground above the head to start the rep. The athlete must then perform a sit up, the rep is complete when the athlete is seated with shoulders over the hips, the spine extended with the hands touching the feet. The athlete must lower back to the ground and the hands must touch the floor above their head before they can begin the next rep.
Box Overs:
Using a two-footed takeoff, the athlete will jump on top of the box and land with both feet. There is no requirement for standing tall whilst on top of the box, athletes may choose to step or jump down when returning to the ground. The repetition is complete when both feet have landed on the floor on the opposite side of the box. Please note: Only the athlete's feet may touch the box for the rep to count. Athletes cannot use their hands on their legs to assist the jump. Athletes cannot jump straight over the box.
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.
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.
For more details, click here.