Competition Corner

(Team Workout #4) - Pump Sesh (Born Primitive)

For Time:
Athlete #1 Completes
30 Bench Press
20 Goblet Squat
10 Dumbbell Snatch
Athlete #2 Completes
20 Bench Press
10 Goblet Squats
30 Dumbbell Snatch
Athlete #3 Completes
10 Bench Press
30 Goblet Squats
20 Dumbbell Snatch
Weights & Time Cap
RX: Men: (70s) Women: (50s)
Int/Masters: Men: (50s/70) Women: (35s/50)
Open: Women: (35s)
Men’s Time Cap: 8 Minutes
Women’s Time Cap: 10 Minutes
Scores: Time
*Points: 1st place = 100pts
Tiebreak: None
(Workout Flow)
Workout #4 will be start with team athletes standing at their respective lane start mat, at the start of the clock athlete #1 will run down their lane to the bench
To complete 30 reps of Dumbbell Bench Press, 20 Dumbbell Goblet Squats & 10 Dumbbell Snatches, after the last Dumbbell Snatch Athlete #1 will run to the finish line under the Rig.
Once Athlete #1 Crosses Finish Line, Athlete #2 will proceed to the Bench to complete 20 reps of Dumbbell Bench Press, 10 Dumbbell Goblet Squats & 30 Dumbbell Snatches, after the last Dumbbell Snatch Athlete #2 will run to the finish line under the Rig joining athlete #1.
Once Athlete #2 Crosses Finish Line, Athlete #3 will proceed to the Bench to complete 10 reps of Dumbbell Bench Press, 30 Dumbbell Goblet Squats & 20 Dumbbell Snatches, after the last Dumbbell Snatch Athlete #3 will run to the finish line for a total time score.
(Movement Standards)
Dumbbell Bench Press
The Dumbbell Bench Press Rep must start with arms fully extended & one part of the dumbbell touching each other. This is the Start on Finish position for each rep.
• Both feet must remain on the floor throughout the entire rep.
(bumper plates will be provided to athletes that show they cannot make foot contact with the ground when seated on bench)
The dumbbells must remain parallel to the floor, tilting the dumbbells down with one head towards the athletes body will not be allowed.
• The shoulders and buttocks must remain in contact with the bench throughout the rep. • During the lift, if the feet come off the floor (or bumper plates) at any point, or the shoulders and/or buttocks come off the bench, the rep will not count. • One part of the dumbbell head must make contact with any part of the torso at the bottom of the rep. The rep is completed when athlete shows full arm extension at the top the rep & the dumbbells touch.
The Dumbbells must be set on the floor between sets of bench press, they are not allowed to be set on the bench.
Dumbbell Goblet Squats
This is a standard dumbbell goblet squat. The dumbbell starts on the ground.
The dumbbell can be held vertical or horizontal, the athlete must pick the dumbbell up and show full knee & hip extension at the top of the rep before beginning to initiate the first squat. *A Squat Clean or any such variation will not count as the first rep.
During the squat the hip crease must clearly pass below the top of the knees in the bottom position. Every repetition of the goblet squat must finish with the hips and legs fully extended when viewed from the side.
Dumbbell Snatch
The dumbbell snatch starts with both heads of the dumbbell on the ground & both heads of the dumbbell must touch the ground at the beginning of each rep, if only one head of the dumbbell touches it will be deemed a No Rep.
• The athlete must lift the dumbbell overhead in one motion. A clean and jerk is not allowed.
• Touch-and-go is permitted. Bouncing the dumbbell is not allowed. Alternating reps is Not required.
• The non-lifting hand or arm may NOT make contact with the legs or other parts of the body during the repetition.
• The rep is credited when:- the arms, hips, and knees are fully extended; and- the dumbbell is clearly over the middle of the athlete’s body when viewed from profile; and- Both sides have completed a successful snatch
• The athlete may choose to do a split snatch. However, both feet must return in line under the athlete’s body while the dumbbell is locked out overhead for the repetition to count.
• Athletes may choose to touch the DB to the ground from in between or outside of the legs.
Athletes must show control of the Dumbbell to the ground after each rep, if athlete does not show control and drops the dumbbell the previous completed rep will be deemed a No Rep and athlete will be forced to repeat that rep.