Competition Corner
24.2
Déroulé
Ouvrir le timer24.2 PDF For Time 1000-meter row Then, 5 Rounds of: 12 Dual Dumbbell Deadlifts 9 Dual Dumbbell Hang Cleans 6 Dual Dumbbell Shoulder to Overhead (22.5kg/15kg) Workout Format · Athlete is to begin by clearly displaying the row distance pre-set on the rower monitor (1000-meter descending) and the correct Dumbbell Weights. · On starting the workout, the Athlete begins on the rower and must complete all of the 1000-meter row first ensuring a judge can clearly see the completed distance at all times. · The Athlete is then to complete 12 Dual Dumbbell Deadlifts, ensuring one head of both Dumbbells touches the floor in between each rep. A rep will only be scored if the Athletes hips, knees, and ankles are fully extended at the end of each rep. (All 12 Dual Dumbbell Deadlifts must be completed prior to moving onto the next movement). · The Athlete is then to complete 9 Dual Dumbbell Hang Cleans. Dual Dumbbell Hang Cleans must start with both Dumbbells below the hips but above the knees. When finishing the movement, a rep will only be scored if the Athletes hips, knees, and ankles are fully extended with elbows pointed forward in front of the Dumbbell. (All 9 Dual Dumbbell Hang Cleans must be completed prior to moving onto the next movement). · The Athlete is then to complete 6 Dual Dumbbell Shoulder to Overhead. Reps can be completed by either Strict Pressing, Push Pressing, Push Jerking or Split Jerking the Dumbbells Overhead. A rep will only be scored if the Athletes elbows are locked out at the top of each rep with feet in line with hips and hips, knees, and ankles fully extended. · The Athlete is to continue in this format until all 5 rounds are complete. · The Athlete may rest at any point during the workout but must always begin at the movement and rep they paused at. The Athlete is to ensure all reps are completed fully and correctly. · The Overall Score is the total time taken by the Athlete to complete both the Row and all 5 Rounds.