Competition Corner

"Ric Flair Drip"

“If you don’t like it, learn to love it, Woooo!”
Summer Slam Event “Ric Flair Drip” event powered by @RXSG
15 Minute Cap
Two rounds for time:
40 Box Jumps [24”//20”]
20 Synchro Tsunami bag ground to overhead
40 Tsunami bag Box Step Overs [24”//20”]
20 Synchro Tsunami bag Thrusters
100 Ft Overhead Lunge
Scaled:
Male - Tsunami bag 40-45lbs
Female - Tsunami bag 25-30lbs
*Athlete A must be holding tsunami bag on the shoulders while Athlete B is stepping over. If the Tsunami bag is dropped. Step over does not count.
*One partner can only be working at a time during box jumps, step overs, & overhead lunge.
Standards:
Box Jumps:
Start with both feet on the ground, do not angle the box or jump on the corner. Two foot takeoff, stepping or jumping off the box is permitted. The rep is counted when both feet are on top of the box, hips and knees fully extended, with head and shoulders over the hips.
Synchro Tsunami bag Ground to overhead:
Tsunami bag starts on the ground. Tsunami bag must move in a continuous motion overhead. No clean and jerk. Rep is completed when the Tsunami bag is overhead with elbows, hips, and knees locked out and over the center plan of the body. Make sure the tsunami bag makes contact with the ground and not your feet. If the bag does not come into contact with the ground it will be a no rep.
*** Only the inner tsunami bag handles can be used. Outer handles cannot be used. Synchro rep is counted when the tsunami bag is locked out overhead.
Tsunami Bag Step Overs:
Start with both feet on the ground, do not angle the box or step over on the corner. The athlete must step up onto the box and step down on the other side. Athletes can face the box or move laterally. The rep is counted when the athlete lands on the ground on the opposite side, where they may begin their next rep.
*** While Athlete A is stepping over, athlete B must be holding the tsunami bag on the back of their shoulders for the rep to count. If Athlete B, puts the bag down, the rep will not count. ***
Synchro Tsunami bag Thrusters:
Tsunami bag starts on the ground. Athlete must hold the tsunami bag into a front rack position during the squat and move from the bottom of a squat into a full lockout overhead. A full squat clean into a thruster is allowed if the tsunami bag is starting from the ground. The rep is counted when the tsunami bag is locked out overhead with hips, knees, & arms fully extended.
*** only inner tsunami bag handles can be used. Outer handles cannot be used. Synchro point is when both tsunami bags reach lockout position overhead ***
Tsunami bag Overhead lunge:
Each lunge begins with the tsunami bag overhead and feet together. The athlete standing tall with hips and knees extended. The athlete must be behind the mark denoting the start of the segment being attempted. At the bottom of the overhead lunge, the trailing knee must make contact with the ground and the tsunami bag must be above the height of the athletes head. If during the lunge, the tsunami bag comes into contact with or falls below the level of the athletes head, the athlete must stop lunging and return to the last completed section in order to continue. The rep is credited when the athlete gets both heels across the line, has the tsunami bag in the overhead position and is standing tall with hips and knees fully extended. Athlete A will complete a 50 foot overhead lunge while Partner B rest than they will alternate. Once they finish their 100ft Oh lunge they will than move back to the Box Jumps.
*** only inner tsunami bag handles can be used. Outer handles cannot be used ***