Summit Series: Easter Throwdown

30 sandbag deadlifts

30 inverted bar rows

10 sandbag squats

30 sandbag deadlifts

20 hanging knee raises 

10 sandbag squats

30 sandbag deadlifts

10 jumping low bar muscle ups 

10 sandbag squats

AMRAP Pull-Ups in any remaining time.

TIME CAP: 14:00

Workout Flow 

Athletes start by the barriers. They will proceed to their sandbag to perform the deadlifts. One athlete will hold the sandbag off the floor, whilst the other athlete performs the gymnastics movement. Then, they can move on to the sandbag squats. They will work through the rest of the movements as fast possible. Should there be any time remaining, athletes will accumulate as many pull-ups as possible but the sandbag no longer needs to be off the floor.

Movement Standards

Sandbag Deadlift

Athletes need to pick the sandbag up from the floor, bringing it up to full extension of the knees, hips and shoulders. They can touch and go but the sandbag must touch the floor, not just the athlete's arms/hands. The sandbag can be dropped from full extension once the rep is credited. 

Sandbag Squats

The bag can be held in any way, so long as it is off the ground. Athletes must squat to full depth, below parallel and reach full extension of the knees, hips and shoulders. Athletes are permitted to help eachother to get the sandbag into position on the working athlete if required. 

Sandbag Hold

Whilst one athlete is working through the rows, knee raises, and jumping muscle ups, the sandbag must be held off the ground or the reps do not count. Athletes can hold the bag however they wish.

Inverted Bar Rows

The bar will be set as close to the chest height of the shortest athlete as possible. There is a standardised tape line in front of the bar that you must put both feet on. The rep begins with the arms locked out and the hips and knees fully extended.

Hanging Knee Raises 

The rep begins with the athlete hanging from the rig with their arms locked out and feet hanging off the floor, behind the vertical plane of the bar. They can kip or strict the knee raise. The knees must rise higher than the athlete's hip crease. The feet must return behind the vertical plane of the bar to start the next rep. 

Jumping Low Bar Muscle Up 

The bar will be at the same height as the rows. Athletes can position their feet in front or behind the bar, there is no standard on this. The rep begins with the arms locked out beneath the bar. They will then jump up and over the bar until they reach full lockout of their arms at the elbow. 

Pull-Ups 

The athlete 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 the athlete’s chin breaks the horizontal plane of the bar. Wrapping tape around the pull-up bar or wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted, but taping the bar AND wearing hand protection is not.

6 rounds for time

4 wall walks

8 synchronised shoulder-to-overhead 

12 box get overs

Barbell: 25kg / 40kg 

Dumbbell: 2 x 10s / 2 x 15s

Box Height: 40" / 48"

10:00 CAP 

Workout Flow

Athletes start by the barriers. At 3,2,1, go, they can proceed to the wall to complete 4 wall walks split however they like. There is a minimum work requirement of 1 wall walk, so there must be a transition but the reps do not need to be split equally.

Once 4 wall walks are complete, athletes can proceed to the barbell and DBs. Facing towards the crowd, the team wil complete 8 synchronised shoulder to overhead.

After 8 STOH are complete, the team will progress to the boxes and perform 12 box get overs split however they like. 

Movement Standards

Wall Walk 

The rep starts with the athlete lying down on the ground with their chest and thighs touching the floor. There will be a line of tap 55 inches from the wall. To start the rep, both hands must be in front of the tape, not touching. Once both feet are off the ground and on the wall, the athlete can move their hands back until they are completely behind the tape, not touching. You can then walk back down, bringing your hands in front of the tape and then you can lower your feet to the floor. Once your chest and thighs are back on the ground, the rep is complete. 

Synchronised Shoulder to Overhead

Athletes will be stood in the same direction, facing the crowd, one behind the other. The dumbells and barbells start in the front rack position with their object touching both shoulders. At the top of the movement the bar must finish locked out at the elbow directly overhead with full extension at the knee and hip. The feet must be in line under the body. Both athletes must show control at the top. Any shoulder to overhead movement is permitted, but for the synchronised rep to count both athletes must lock-out together.

Box Get Over 

Working one at a time, the athlete will get up and over the box. Any part of the body can contact the box. The other athlete cannot begin their rep until the working athlete is clear of the box, i.e. no part of their body can be touching.

10:00 

Build to a 3rm hang clean

Workout Flow

There will be one barbell allocated per team. They can start with a loaded barbell. Athletes can then make as many attempts as they like building to a 3rm hang clean within the time frame. 

Movement Standards

Each repetition must start from the hang. Any repetition taken from
the floor must achieve a deadlift lockout, with the hips and knees fully extended and shoulders behind the bar, before re-dipping to initiate the hang clean.

The bar may not be lowered past the knee after it has been deadlifted.
If continuous reps are performed, the arms must reach full extension
in the bottom of the hang position. Cleaning the barbell from the ground in one continuous motion is not permitted.

Any variation of the hang clean is acceptable (power, squat, split or muscle), as long as the above requirements are met.

The rep is complete when the athlete’s hips and knees are fully extended, and the bar is racked on the shoulders with the elbows clearly in front of the bar. The athlete must demonstrate control at the top. If a split clean is used, the feet must be brought back together under the athlete’s body, with the hips and knees fully extended, before the repetition is counted. Wait for the judge's acknowledgment before dropping the bar otherwise the rep may not count.

The 3 reps must be linked. You cannot bring the bar below the knee until all 3 reps have been successfully completed in order for the set to count. 

5-10-15-10-5

Synchro Shuttles

Synchro Down-Ups

Thrusters 

TIME CAP: 10:00

Shuttle Distance = 40ft (2 x 20ft lengths)

Barbell = 25/40kg

Workout Flow

Athletes start behind the tape line. On 3, 2, 1, GO, they can start their shuttles. Once 5 shuttles are complete, athletes will move on to their down-ups performed side-by-side. After 5 down-ups are done, one athlete will move on to the barbell to perform their thrusters. These reps are split and each athlete must take a turn doing thrusters, but there is no requirement for equal work. On completing 5 thrusters, they will move on to the set of 10 shuttles, down-ups and thrusters, then 15, 15, 15, then 10, 10, 10 and 5, 5, 5. 

Movement Standards

Shuttle run

Each rep starts with both athletes' feet clearly behind the tape line. Both feet and one hand must touch the ground over the line before they can return. For the synchronised rep to count, both athletes must touch the ground at the same time. Athletes do not need to touch the ground on the final shuttle. 1 rep = 2 x 20ft distance.

Down-Up

The down-up must be synchronised at the top and bottom of the movement. Athletes can step or jump down to the floor. Their thighs and chest must contact the ground together at the same time for the synchronised rep to count. Athletes can step or jump back up to full extension with the hips and knees locked out and their shoulders over the hips. Both athletes must demonstrate a clear lockout for the rep to count. 

Thruster

The barbell starts on the ground, the athlete moves from the bottom of a front squat to full lock out overhead. The hip crease must pass below the knees.
A full squat clean into the thruster is allowed if the bar is on the ground. The barbell must come to full lock out overhead with the hips, knees and arms fully extended, and the bar directly over the heels.