Competition Corner

21.2 "Store Ship"

FOR TIME:
10 Burpee to Plate
20 Plate Ground to Overhead
30 Alternate Arm Plate Press Ups
40 Plate Overhead Reverse Lunges
80 Lateral Ski Jumps Over The Plate
40 Plate Overhead Reverse Lunges
30 Alternate Arm Plate Press Ups
20 Plate Ground to Overhead
10 Burpee to Plate
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TIME CAP = 15 MINS
Scoring
Your score will be the time taken to complete this workout (faster is better).
If you fail to complete the workout within the 15 minute time cap, your score will be the total number of repetitions completed at the 15 minute mark.
Rx Weight -
1 x 20kg Disc Male, 1 x 10kg Female, Over 50's - Male 15kg / Female 10kg.
Scaled Weight -
1 x 15kg Male, 1 x 10kg Female, Over 50's - Male 10kg / Female 5 kg.
Rx Additional Movement Standards
Burpees -
Over 50’s these may be performed as a step out/ step in, finishing in a high burpee position without the chest touching the floor and may step on to the plate rather than jump.
Press Ups -
Must be to full depth (touch plate) and extension.
Overhead Reverse Lunges –
The rear knee must touch floor/mat. The arms must be fully extended and locked out overhead with the plate.
Ski Jumps -
Must be a two footed take off/ two footed landing.
Scaled & Over 50's Additional Movement Standards
Burpees –
These may be performed as a step out/ step in for the scaled with the chest still touching the floor. For the Over 50’s these may be performed as a step out/ step in, finishing in a high burpee position without the chest touching the floor. Over 50’s may also step on to the Plate rather than jump.
Press Ups -
Must be to full depth (touch plate) and extension, these may be performed on the knees if required or a combination of the two. If performing on the knees, the body must still form a straight line from knee to shoulder.
Overhead Reverse Lunges -
The rear knee must touch floor/mat. The arms must be fully extended and locked out overhead with the plate.
Ski Jumps -
May be a two footed take off/ two footed landing, one footed take off/landing, step over or a combination of all 3.