Deep End Fitness (DEF) Challenge Open

Rx
3 rounds time:
50m Swim (any stroke)
25m Underwater Crossover
10 Army Style Hand Release Burpees

Scaled
3 rounds time:
50m Swim (any stroke)
25m Underwater Crossover (one breathe permitted)
10 Army Style Hand Release Burpees

10min Cap

Movement Standards:

50m Freestyle
Must start inside the pool on the wall.  No dive start.
Both feet must touch the wall at the 25m turnaround 
25m Underwater Crossover
Must start inside the pool on the wall.  No dive start.
Entire body must be submerged during the duration of the UWC.  
One hand must touch the wall at the completion of the UWC before coming up for a breath.  Failure to do so will result in a 10 burpee penalty before continuing on with the workout.
If you do not make it at least halfway across, you must return to the beginning and try again. 
Scaled division is permitted to take one breath in the middle of the underwater crossover without incurring a penalty.
Army Style Hand Release Burpees – 
Every rep must start in the standing position then drop completely to the floor.  
Hands must release from the floor at the bottom of the burpee with arms fully extending sideways and returning them back to them to the starting position.
Athletes can stand up anyway but must come to full extension with a jump at the top to complete the rep. 

10min AMRAP:
10 Touch-n-Go’s
20 Alternating DB Ground-to-Overhead (i.e, Clean & Jerk or Snatch)

Rx 11 ½ to 13ft, 45/30 DB
Scaled 8ft, 30/20 DB

Movement Standards:

Touch-n-Go’s

• Must start inside the pool on the wall.  No dive start.
• Initiate a headfirst dive towards the bottom of the pool.  Athletes CANNOT push-off the wall with your feet.
• Descend all the way down and touch the designated marker (lane line) at bottom of the pool at the designated depth.
• Ascend back up to the surface and and take a breath to complete the rep

Alternating DB Ground-to-Overhead - (i.e, Clean & Jerk or Snatch)

• Every rep must start with at least one head of the DB on the ground.
• Any variation of a clean and press, clean and jerk, or snatch is acceptable.
• Every rep must end with a full arm lockout with DB overhead.
• Only one hand may be utilized at a time per repetition, no assistance may be used from the other hand.
• Athletes must alternate arms between each repetition. 

Descending ladder For time at a depth of 11 ½ to 13ft:
5 U-Turns
10 Bobs
4 U-Turns
8 Bobs
3 U-Turns
6 Bobs
2 U-Turns
4 Bobs
1 U-Turn
2 Bobs

15 min Time Cap - If you do not complete the workout within the time cap, add the remaining reps as seconds to 15 minutes to determine your official time for the workout.  For example, if you complete all but the final round (1 U-turn + 2 Bobs = 3 reps/seconds), your time is 15:03.

Rx 11 ½ to 13ft
Scaled 8ft

Movement Standards:

U-Turns

• Must start inside the pool on the wall.  No dive start.
• Athlete swims to the middle of the pool (12.5m) and then dives straight down to the bottom of the pool, touching the floor with their hands. Typically in between the 4 and 5th lane line (out of 8 lanes)
  • Rx – Must complete a head first dive to descend to the bottom of the pool.
  • Scaled – May perform a feet first bob to descend to the bottom of the pool.
• Athlete returns to the wall performing an underwater crossover remaining submerged until completion. 
• Hand must touch the wall at the completion of the UWC before coming up for a breath.  Failure to do so will result in a 5 burpee penalty before continuing on with the workout.

Bobs

• Must start inside the pool, away from the wall.  No dive start.
• Athlete initiates a feet first descent to the bottom of the pool.  Once BOTH feet touch the pool floor, the athlete pushes off the bottom & returns to the surface.
• Rx – Hands must remain behind the athlete's body & legs together during the entire duration of the bob.  Arms cannot assist in any way during the descent or ascent.  Athletes can tread water in between reps, but once the rep is initiated, arms & legs must return to the required position.
• Scaled – Athletes can use their arms & legs to assist in the bob.