Competition Corner

2 - Erg Your Reps

Overview:
On the count of 3,2,1, Go, one athlete will begin rowing for calories and the second athlete will begin on the AMRAP of handstand push-ups and weighted box step-overs. Score will be total number of reps between all three movements. Partners can switch whenever they'd like. Score is total reps of all three movements combined throughout the 10 minutes.
Details:
Athletes will have a 4-minute setup window to:
Move to lane.
Check in with judge.
Complete any final warm-up reps after checking in with their judge.
Set rower damper & footpads.
Either athlete can start seated on the rower.
The other athlete begins at their handstand push-up station facing the rower.
Athletes will share one 24”x20”x30” box.
Athletes are responsible for flipping the box to the correct side - 24” for male, 20” for female.
Scoring:
Total rep score between all three movements through the duration of 10 minutes. Tie break: Total calories rowed throughout the duration of the workout.
Movement Standards
Handstand Push-up:
Each rep begins with the athlete in lockout position with the heels against the wall, arms fully extended and shoulders in line with the body.
At the bottom, the head must make contact with the gymnastics mat.
The heels do not need to remain in contact with the wall for the duration of the movement but must return to the wall at the beginning and end of each rep.
The feet must be no wider than the hands when in the lockout position.
Each rep is credited when the athlete returns to the lockout position with the heels on the wall; arms, hips and legs fully extended; and shoulders in line with the body.
Kipping is allowed, but not required.
Like the recent CrossFit standard for the Open & other games stages, there will be a 30" tape line 10" away from the wall for the athlete to place their hands on.
Weighted Step-over:
Athlete starts with both feet on the ground, facing the box. With the dumbbell supported in any position but not resting on the leg, the athlete must step to the top of the box.
Only the athlete’s feet may make contact with the box.
If the athlete is holding the dumbbell with one hand, the free hand may not push into the legs during the step-up or step-down.
Both feet must make contact with the top of the box.
Athlete must step down to the opposite side of the box.
Athlete does not need to stand tall on top of the box.
Rotating while stepping is permitted, but not required.
The rep is credited when: Both of the athlete’s feet are on the ground on the opposite side of the box from their starting position.
Rowing:
The monitor on the rower must be set to zero before the workout begins. The rower will continue to count up for the duration of the workout. Do not reset the calories at any point. Athletes are not allowed to touch the monitor at any time. If you would like the display to be changed, please ask your judge.
Straps do not have to be completely tightened around feet, but must be wrapped around feet.
Athlete must place handle back in holster immediately as time expires.
Any rollover calories will be counted.
Scaled Version - 10-Minute AMRAP of:
Partner 1:
10 Double Dumbbell Strict Press @20/30
10 Box Step-overs @20”/24” (unweighted)
Partner 2:
Max Calorie Row
*Switch as you'd like
Scaled Movement Standards
Dumbbell Strict Press:
The movement begins with dumbbells on the athlete's shoulders.
Dumbbells must be pressed straight overhead without a kip or dip drive.
Knees and hips must remain fully locked out for the duration of the movement.
The rep is credited when both elbows are locked out with dumbbells overhead.
Elbows, hips and knees must be fully extended before the dumbbells are lowered.
The center of both dumbbells must be over or slightly behind the center of the athlete's body with the athlete's feet under their hips.
Step-over (unweighted):
Athlete starts with both feet on the ground, facing the box.
The athlete must step to the top of the box.
Only the athlete’s feet may make contact with the box.
Hands may not push into the legs during the step-up or step-down.
Both feet must make contact with the top of the box.
Athlete must step down to the opposite side of the box.
Athlete does not need to stand tall on top of the box.
Rotating while stepping is permitted, but not required.
The rep is credited when both of the athlete’s feet are on the ground on the opposite side of the box from their starting position.