Competition Corner

2Fit2Quit

AMRAP in 12 Minutes:
80 Syncro Team Burpees
80 Alternating Dumbbell Snatch 35lbs (BAM = 20lbs)
60 Pull Ups (BAM = Ring Rows)
60 Alternating Dumbbell Snatch 35lbs (BAM = 20lbs)
40 Handstand Push Ups (BAM = Push Ups)
40 Alternating Dumbbell Snatch 35lbs (BAM = 20lbs)
20 Bar Muscle Ups (BAM = Toes to Bar)
20 Alternating Dumbbell Snatch 35lbs (BAM = 20lbs)
Notes:
* All athletes on team will complete the 80 burpees together, then the remainder of the workout will be completed with 1 athlete working at a time and switching out whenever is needed.
* Syncro Team Burpees: Athletes will begin standing upright, all athletes will touch their chest to the ground, and jump to full extension with both feet leaving the ground and clapping their hands together over their head. Syncro movement will be marked when all athletes have their chest on the ground. Once all athletes have their chest on the ground the athletes may continue the burpee movement. Moving from standing to the ground and jumping can be at different speeds.
* Alternating Dumbbell Snatch: Athlete will bring the Dumbbell from the ground to overhead in 1 motion. Athlete must alternate arms. Rx division may not have non-lifting hand contact body, BAM division may have hand on body to assist in the movement. Movement finishes with feet underneath body and Dumbbell in line with the body when viewed from the profile.
* Pull Ups: Standard pull up with full extension at the bottom with feet off the ground to chin over the top of the pull up bar. Any grip is permitted.
* Ring Row: Bottom of the rings will be set to 3ft off the ground. Athlete will stand directly underneath the pull up bar and lean back leaving feet in place. Athlete will begin the movement with straight arms and heels touching the ground. The athlete will then pull the rings to touch with their ribs for 1 rep. Athlete must maintain a straight planked position with knees locked out and no sagging of the hips throughout the movement.
* Handstand Push Up:  Athlete stations will be made from 2-25lb bumpers with a AbMat between the plates. The plates must touch the AbMat, and hands must be on the plates at all times (fingers are ok if they are off the edge of the plate but may not touch the ground). The rep begins when the athlete is in a handstand with their body in full extension and both feet are touching the wall. The athlete begins the movement by lowering their head to the AbMat. The rep is complete with the athlete returns to the start position. Both feet must touch the wall at the same time and the athlete must show control for a rep to be counted.
* Push Up: Athlete will begin in a plank position with only the hands and feet touching the ground. The athlete will lower their body in a straight line from shoulder to feet touching their chest to a abmat (no other bodypart may touch the ground) and back to the start for 1 rep.
* Bar Muscle Up: The athlete must begin with or pass through a hang below the bar, with the arms fully extended and the feet off the ground. Kipping the bar muscle up is acceptable, but pull-overs, rolls to support and glide kips are not permitted. The heels may not rise above the height of the bar during the kip. At the top the elbows must be fully locked while the athlete is in the support position above the bar with the shoulder over or in front of the bar. Athletes must pass through a portion of the dip to lockout over the bar. The hands are the only part of the body that may be used to get the athlete to finished position. Removing the hands or resting on top of the bar is not allowed.
* Toes to Bar: The athlete must go from a full hang to having the toes touch the bar. The start of each rep the arms must be fully extended with the feet off the ground. Both feet must be brought back behind the bar, and any grip is permitted. Both feet must come into contact with the bar at the same time, inside the hands for 1 rep.
* Score = Reps