Competition Corner

"Brandes"

"Brandes"
12 AMRAP
100m Run
5 Single DB Bench Press
5 Single DB Front Squats
11 DB Box Step Ups
3 Wall Walks
9-10 Age Group
DB # 20/15
Wall Walks 20" Line from the wall
7-8 Age Group
DB # 15/10
Wall Walks 20" Line from the wall
Box Step Ups no DB
6 and Under 10
:00 AMRAP
DB # 10/8
Wall Walks 20" Line from the wall
Box Get Ups 20"
Workout Flow
At 3-2-1-Go Athletes will run designated 100 Meter course, then proceed to their bench and complete 5 Single DB Bench press, then 5 Single DB Front Squats, followed by 11 Box Step Ups, and 3 Wall Walks, then will repeat back to the run and continue until 12:00 is up.
Movement Standards
Run
will count as
1 rep if completed
. No partial will be accepted in the event the arthlete is on the run when the clock hits 12:00.
DB Bench
starts with the DB locked out at full extension, athlete will lower DB until both heads touch the athletes Chest or Shoulder, the rep is complete and counts when the athlete presses the DB back to the starting position. There is no standard for shoulders, hips, or feet remaining in contact with bench or floor during the movement. One DB head in each hand.
DB Front Squats
start with the athlete standing tall with DB in the front rack position. Athletes may hold DB in any style of Front Rack position as long as elbow remains in front of torso/chest and hand remains in contact with the
handle of the DB.
The athlete will squat below parallel
(hip crease below top of knee)
and stand back to full extension of the shoulders, hips, and knees with DB still in Front rack position to complete the rep.
Box Step Ups
start with athlete stepping up onto the box with both feet coming to rest on top of the box and reach full extension of hips and knees in line with shoulders. This is when the rep is credited. Athletes may alternate feet while stepping up but no requirement to alternate is given.
Wall Walks
begin with athlete face down on the floor with chest and thighs touching the ground. The athlete will step or kick both feet on the wall and move both hands back to the
20" Tape line that is 30" across
, once both hands (any part of the hands may touch the tape at the same time) have made contact with the tape at the same time, the athlete will return back to the starting position for completion of the rep.