Competition Corner

"Walk" the Line

5min AMRAP + 1min rest (3 rounds)
Rx
10-ft Handstand Walk (OR Double DB Overhead Walking Lunges 50/35)
20 Wall Balls (20/14 to 10/9ft)
20 Toes-to-Bar
----Rest 1 Min----
20-ft Handstand Walk (OR Double DB Overhead Walking Lunges 50/35)
20 Wall Balls
15 Chest-to-Bar Pull-Ups
---- Rest 1 Min----
30-ft Handstand Walk (OR Double DB Overhead Walking Lunges 50/35)
20 Wall Balls
5 Bar Muscle-Ups
Intermediate
20-ft Bear Crawl
20 Wall Balls (14/10 to 10/9ft)
20 Knee Raises
---- Rest 1min----
30-ft Bear Crawl
20 Wall Balls
15 Pull-Ups
----Rest 1min----
40-ft Bear Crawl
20 Wall Balls
10 Chest-to-Bar Pull-Ups
FLOW
At 3,2,1 GO! Teams will work through round 1 in order of completion for 5 min for as many reps as possible. Teams may divide all reps as desired. After 5min of working through round 1 teams will be given a mandatory 1 min rest. Teams will then work through round 2 for 5 min completing as many reps as possible. Teams may divide all reps as desired. After 5min of working through round 2 teams will be given a mandatory 1 min rest again. Lastly teams will work through round 3 for 5min completing as many reps as possible. Teams may divide all reps as desired. After 5min of round 3 teams will be finished the workout.
Rx/Intermediate - Teams may substitute Hand Stand Walks with Double Dumbell Overhead Walking Lunges.
1) The Handstand Walk/Bear Crawl/Double DBOHWLs are scored Rx - 1 rep = 5ft segment and Int - 1 rep = 10ft segment. If a segment is not completed the rep will not be counted.
2) HSW & Double DBOHWLs - The athlete must do a minimum of 5ft segments UNBROKEN for the rep to count. If an athlete breaks during the 5ft segment, the rep does not count and they must start over at the designated line.
STANDARDS
Handstand Walk
Controlled, forward movement in minimum 5-ft segments
Bear Crawl (hands & feet on ground) minimum 10ft segments
Double DB Overhead Walking Lunges
Maintain both dumbbells in a fully extended overhead position with a full grip on the handles, stepping forward with one leg and lowering the body until the back knee
touches
the ground. Both feet must pass the designated line with hips and knees fully extended before stepping again. The dumbbells and/or hands cannot be pressed or held together. The Dumbells must be in full overhead locked position for the last lunge to count once an athlete crosses the designated line with hips and knees fully extended as well.
Wall Balls
Rx Division
Men: 20 lb ball to a 10 ft target
Women: 14 lb ball to a 9 ft target
Intermediate Division
Men: 14 lb ball to a 10 ft target
Women: 10 lb ball to a 9 ft target
Start Position:
Athlete begins with medicine ball in hands, standing tall.
The movement begins when the athlete initiates the squat.
Squat Standard:
Hip crease must pass below the top of the knee (below parallel).
A full-depth squat is required on each rep.
Target Contact:
Ball must clearly hit the designated height target on the wall.
It must contact the wall or target marker; brushing under the target does not count.
A rep is complete when:
A full squat is achieved, and
The ball hits the required height target.
If either is missed (no depth or missed target), it is a no-rep.
Catch or Reset:
Athletes may catch the ball on the way down or let it drop and reset.
Toes-to-Bar
Athlete must begin each rep from a full hang on the pull-up bar.
Arms must be fully extended, and feet must be clearly behind the vertical plane of the bar.
Both feet must touch the bar simultaneously between the hands.
Any part of the feet (toes, midfoot, etc.) may make contact.
The rep is only counted if both feet touch the bar at the same time.
Knee Raises
Athlete must begin in a full hang from the pull-up bar.
Arms must be fully extended, and feet must pass behind the vertical plane of the bar before initiating each rep.
Both knees must rise above the height of the hips.
Knees must clearly break the horizontal plane of the hip crease.
Controlled, kipping or strict style is allowed, as long as movement standards are met.
Pull up
Athlete begins from a dead hang on the pull-up bar.
Arms must be fully extended, and feet must not be in contact with the ground.
Any grip is allowed (overhand, underhand, mixed).
The chin must clearly rise above the horizontal plane of the bar.
Full range of motion from arms extended at the bottom to chin over bar at the top.
Strict, kipping or butterfly pull-ups are allowed.
Chest-to-Bar
Athlete begins from a dead hang on the pull-up bar.
Arms must be fully extended, and feet must not touch the ground.
Any grip is allowed: overhand, underhand, or mixed.
The chest must clearly make contact with the bar at or below the collarbone.
Full range of motion from arms fully extended at the bottom to chest contact at the top.
Strickt, Kipping or butterfly styles are allowed
Bar Muscle-Ups
Athlete begins from a dead hang on the pull-up bar.
Arms must be fully extended, and feet off the ground.
Any grip (overhand or false grip) is allowed.
Kipping and swinging are allowed.
Athlete must rise over the bar in one fluid motion.
The chest passes over the bar, and the athlete must lock out with: arms fully extended, shoulders stacked over or slightly in front of the bar. Regripping is not allowed at the top.
Scoring
*Score = Total Reps Completed across all 3 rounds