Competition Corner

24.3

Qualifier 24.3
For Time
30 Burpee Box Jump Overs
40 Goblet Walking Lunges
50 DB Snatches
Time Cap: 7 Minutes
Score is the total time it takes to complete the entire workout or the total number of repetitions completed before the 7 minute time cap.
Pro/RX Division, Pro Team Division, RX Team Division, Masters 35-39 Division, Masters 40-44 Division
For Time
30 Burpee Box Jump Overs 24/20
40 Goblet Walking Lunges 70/50
50 DB Snatches 70/50
Intermediate Division, Intermediate Team Division, Masters 45-49 Division, Masters  50-54 Division, Teen 16-17 Division
For Time
30 Burpee Box Jump Overs 24/20
40 Goblet Walking Lunges 50/35
50 DB Snatches 50/35
Rookie Division, Rookie Team Division
For Time
20 Burpee Box Jump Overs 24/20
30 Goblet Walking Lunges 50/35
40 DB Snatches 50/35
Teen 14-15 Division
For Time
20 Burpee Box Jump Overs 24/20
30 Goblet Walking Lunges 40/25
40 DB Snatches 40/25
Masters 55-59 Division, Masters 60+ Division
For Time
20 Burpee Box Jump Overs *step overs allowed 24/20
30 Goblet Walking Lunges 40/25
40 DB Snatches 40/25
Community Division
For Time
20 Burpee Box Jump Overs  *step overs allowed 24/20
30 Goblet Walking Lunges 35/20
40 DB Snatches 35/20
Kids Under 8, 8-10 Division
For Time
20 Burpee Box Jump Overs  *step overs allowed 20”
30 Goblet Walking Lunges 5#
40 DB Snatches 5#
Kids 11-13 Division
For Time
20 Burpee Box Jump Overs  *step overs allowed 20”
30 Goblet Walking Lunges 10#
40 DB Snatches 10#
Workout Flow
Prior to starting the workout, athletes must set up the competition floor as shown in the floor plan which includes a tape mark that goes perpendicular to the box on both sides.
The workout begins with the athlete standing tall next to their box. At the call of 3-2-1 Go, the athlete will begin by completing 30 Burpee Box Jump Overs.
Once all 30 are complete, they will move to complete 40 Goblet Walking Lunges.
For the DB Goblet Lunges, you will take 10 steps in one direction before turning around. Lunging more than 10 steps in one direction before turning around will not be allowed.
Once all 40 Goblet Walking Lunges are complete, they will move to complete 50 Alternating DB Snatches.
At the completion of the last DB Snatch or the 7 minute time cap, the workout will be complete, and the athlete’s score will be recorded.
Scoring
Score is the total time it takes to complete the entire workout or the total number of repetitions completed before the 7 minute time cap.
DOs & DON’TS
Both heads of the DB MUST touch the ground on the Alternating DB Snatch
The DB may be held VERTICAL or HORIZONTAL with both hands on the dumbbell at all times during the lunges
Movement Standards
Burpee Box Jump Over
The burpee box jump over starts with the athlete perpendicular to the box while touching their chest and thighs to the ground and finishes with the athlete jumping over the box. In the bottom position, the center of the athlete’s chest must be on the line, and the feet and hands must be straddling the line. Setting the box at an angle is not allowed. A two foot takeoff is required, and only the athlete’s feet may touch the box. After landing on the box, the athlete may jump or step off to the other side. If the athlete lands on the box, both feet must touch the box before stepping or jumping off. Alternatively, the athlete may jump completely over the box. If jumping over the box, the feet must pass over the box, not around it, and the athlete must use a two foot landing. There is no requirement to stand tall while on top of the box. Each rep is counted when both feet are on the ground on the opposite side of the box. From there, the athlete may begin their next rep.
DB Goblet Walking Lunges
Each lunge step begins with the dumbbell in the goblet position, the feet together, and the hips and legs extended. The goblet position is holding the dumbbell at your chest with both hands. The dumbbell may be vertical or horizontal but must remain in control by the athlete until the rep is credited. The trailing knee must make contact with the ground at the bottom of each lunge before returning to full hip and leg extension. The athlete must alternate between which foot leads for each rep. The rep is credited when the feet are together and the hips and legs are fully extended. Stopping with both feet together at the top of each rep is not required, but both legs must be fully extended if the athlete chooses to step through at the top.
Lunging more than 10 steps in one direction before turning around is NOT ALLOWED. Athletes must lunge in a straight path. After turning around, athletes must lunge back along the same path. Lunging in any other pattern is not allowed.
Alternating DB Snatch
The Alt. DB Snatch starts with the dumbbell on the ground and finishes with the dumbbell directly overhead. At the bottom of the movement, both heads of the dumbbell must touch the ground. The dumbbell must be lifted overhead in one motion. Touch and-go is permitted. Bouncing the dumbbell is not allowed. Athletes must alternate arms after each repetition.The non-lifting hand and arm may not be in contact with the body during the repetition. If the athlete receives a no rep and has already switched hands, the athlete may proceed from where he or she is. The athlete does not need to return the dumbbell to the no-repped arm for the next repetition to count. At the top, the arms, hips and knees must be fully locked out with the dumbbell clearly over the middle of the athlete’s body when viewed from profile. Once the athlete has reached lockout, the repetition will count. The athlete may choose to do a muscle snatch, power snatch, or split-style snatch. However, both feet must return and be in line under the athlete’s body while the dumbbell is locked out overhead for the repetition to count.