Competition Corner

(Team Workout #6) - Inverted (SkyHill USA)

For Time:
100ft Synchro Sandbag Lunge (2 Athlete)
20 Synchro Ring Rows (2 Athlete)
50ft Handstand Walk (1 Athlete)
20 Synchro Pull Ups (2 Athlete)
200ft Synchro Sandbag Carry (2 Athlete)
20 Synchro Chest to Bar (2 Athlete)
50ft Handstand Walk (1 Athlete)
20 Bar Muscle Ups (1 Athlete)
100ft Synchro Sandbag Lunge (2 Athlete)
(1,2 Athletes Shows How many athletes on the team are working at same time)
***Carries, Lunges & HSW must be completed in 50ft sections before rotating working athletes.
(Scoring)
Scores: For Time
*Points: 1st place = 100pts
Tiebreak: None
RX/Intermediate/Masters: Men & Women
Sandbag Weights: 125+100,
Each Team will have one sandbag of each weight,
Open Teams will have 100+75lb bags
(Workout Flow)
Workout #6 will be start with team athletes standing at their respective lane start/finish mat, at the start of the clock all three team athletes will run to the opposite end of the lane, two team athletes will pick up sandbags to complete 100ft of Sandbag loaded walking lunges, teams may switch in athletes every 50ft, once completed teams will proceed to 20 synchro Ring Rows with two athletes working at a time, once completed, 1 team athlete will complete 50ft handstand walk, followed by 20 synchro pull ups, into 200ft synchro sandbag carry, teams may switch in athletes every 50ft, followed by 20 synchro chest to bar pull ups, once completed, 1 team athlete will complete 50ft handstand walk, followed by 20 Bar muscle ups, split between teammates as needed, once muscle ups are completed, two team athletes will pick up sandbags to complete 100ft of Sandbag loaded walking lunges teams may switch in athletes every 50ft, after lunges are completed all three team athletes must run to finish mat for time to stop.
Synchro Sandbag Lunge
Both athletes feet must start clearly behind the line. Each lunge step begins with picking up the sandbag, sandbag can be held however athlete prefers as long as bag is off the ground, and the hips and legs extended. The trailing knee must make contact with the ground at the bottom of each lunge before returning to full hip and leg extension. Team Athletes are not required to make contact in-sync on lunges, team athletes must just be on the same 25ft foot length at the same time, both athletes must complete 25ft lunge section before returning.
• The athlete must alternate 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.
The Lane will be marked in 5ft sections, 25ft length. If assessed a no rep or drop the sandbag before completing a 5ft section the athlete will need start with both feet behind the line of that 5ft section.
*Team Athletes will be required to complete 50ft sections of lunges without switching any new athlete in. Team athletes may switch sandbag weights during the 50ft section, but not athletes.
Synchro Sandbag Carry
The Sandbag may be held however athlete prefers as long as bag is off the ground. The Lane will be marked in 5ft sections, 25ft length. Both athletes feet must start behind the start line of the 25ft lane, and both feet must cross the last 5ft section prior to returning. If a no rep or 5ft section is not completed athletes will need to return behind previous 5ft section and start again behind the line.
*Team Athletes will be required to complete 50ft sections of carries without switching any new athlete in. Team athletes may switch sandbag weights during the 50ft section, but not athletes.
Handstand Walk
Athletes MUST handstand walk forward. • When kicking up, your hands (including your fingers) must be placed on the ground BEHIND the line. • Placing your hands or fingers on or over the line when kicking up constitutes a no rep. Both hands must stay within the 6ft width lane, if any part of the hand touches the line on either side of the lane it will be a No Rep.
• Both hands, including palms and fingers, must touch the ground completely clear of the line marking the end of the length before the feet touch the ground. • If at any time the athlete comes down from their hands before finishing the length, they must repeat the previous 5ft section. • Athletes are not required to kick down after completing a segment.
*Team Athletes will be required to complete 50ft section without switching or tagging out.
Synchro Ring Rows
The bottom of the lowest part of the wood on the rings will be hung 34” from the floor. A line will be taped directly under the vertical pull up bar the rings are hanging from, in line with the rig and the rings. Both athlete’s heels must be across the line at all times. Arms must be straight at the bottom of the movement (elbows fully extended) and the athletes must rise until the rings touch their chest or shoulders, rings must touch at the same time for both athletes for the synchro rep to count. Hips & shoulders must move as one during the ring row with knee’s fully extended/locked out.
Synchro Pull Ups
Both athletes must start each rep with arms fully extended and feet off the ground.
• Any style of pull-up or grip is permitted as long as the requirements are met.
The rep is credited when both athlete’s chins break the horizontal plane of the bar at the same time, if both athletes chins are not above the bar simultaneously this will result in a no rep..
(gymnastics-style grips, gloves, etc.) is permitted, Not allowed: Tack or Sticky substances.
*Both athletes must be on the same pull up bar.
Synchro Chest To Bar Pull Ups
Both athletes must start each rep with their arms fully extended and their feet o the ground.
• The rep is credited when both athlete’s chests clearly comes into contact with the bar at or below the collarbone at the same time. If both do not make contact with the pull up bar simultaneously it will result in a No Rep.
*Both athletes must be on the same pull up bar.
Bar Muscle Ups
The athlete must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground. • Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted. • No portion of the foot may rise above the lowest part of the bar during the kip. The athlete must pass through some portion of a dip before locking out over the bar.