Mid Atlantic Collegiate Competition

AMRAP 18 

Part A 

1000m row

**two scores- 1000m row and AMRAP**

**1000m row worth 50 points**

Flow: At the call of 3,2,1, GO athletes will begin a 1000m row. The monitor will count down from 1000m. Time will be called when the monitor reaches 0.

When the monitor reads 0 the athlete will move on to Part B of this workout. 

Part B begins as soon as the athlete has completed 1000m on the rower. 

The athlete will move to the dumbbells and begin dumbbell thrusters. When the athlete has accumulated 8 dumbbell thrusters then athlete will then move to the rig to begin toes to bar (scaled- knees raises). When the athlete has completed 8 toes to bar the athlete will move to their jump rope and begin completing double unders. When the athlete has completed 35 double unders the athlete will move back to the dumbbells and being round 2. Athletes will complete as many rounds and reps as possible. 

Row: Athletes will accumulate meters on the rower. Athletes will not be permitted to touch the monitor. 

DB Thrusters: In the DB Thruster the athlete will move the DB from the floor to the shoulders. The athlete will then perform a full squat with hips passing below knees. Athletes will then ascend from the squat and press the dumbbells overhead in one fluid motion. Athletes will not be permitted to perform a jerk while pressing overhead. 

Toes to Bar: In the toes-to-bar, the Athlete must go from a full hang to having the toes touch the pull-up bar. At the start of each rep, the arms must be fully extended with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. Both feet must come into contact with the bar at the same time, inside the hands.

Knee Raises: At the start of each rep, the arms must be fully extended with the feet off the ground. The feet must be brought back behind the bar and the rest of the body. Both knees must rise above the horizontal plane of the hip at the same time. 

Double Unders: This is the standard double under in which the rope passes completely under the feet twice for each jump. The rope must spin forward for the rep to count.

Single Unders: This is the standard double under in which the rope passes completely under the feet once for each jump. The rope must spin forward for the rep to count.

RX

AMRAP 18 

Part A 

1000m row

+

Part B

In time remaining

8 DB Thrusters 50/35

8 Toes to Bar 

35 Double Unders 

Scaled

AMRAP 18 

Part A 

1000m row

+

Part B

In time remaining

8 DB Thrusters 35/20

8 Knee Raises

35 Single Unders 

**two scores- 1000m row and AMRAP**

**1000m row worth 50 points**

Flow: At the call of 3,2,1, GO athletes will begin a 1000m row. The monitor will count down from 1000m. Time will be called when the monitor reaches 0.

When the monitor reads 0 the athlete will move on to Part B of this workout. 

Part B begins as soon as the athlete has completed 1000m on the rower. 

The athlete will move to the dumbbells and begin dumbbell thrusters. When the athlete has accumulated 8 dumbbell thrusters then athlete will then move to the rig to begin toes to bar (scaled- knees raises). When the athlete has completed 8 toes to bar the athlete will move to their jump rope and begin completing double unders. When the athlete has completed 35 double unders the athlete will move back to the dumbbells and being round 2. Athletes will complete as many rounds and reps as possible. 

Row: Athletes will accumulate meters on the rower. Athletes will not be permitted to touch the monitor. 

DB Thrusters: In the DB Thruster the athlete will move the DB from the floor to the shoulders. The athlete will then perform a full squat with hips passing below knees. Athletes will then ascend from the squat and press the dumbbells overhead in one fluid motion. Athletes will not be permitted to perform a jerk while pressing overhead. 

Toes to Bar 

In the toes-to-bar, the Athlete must go from a full hang to having the toes touch the pull-up bar. At the start of each rep, the arms must be fully extended with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. Both feet must come into contact with the bar at the same time, inside the hands.

Knee Raises

At the start of each rep, the arms must be fully extended with the feet off the ground. The feet must be brought back behind the bar and the rest of the body. Both knees must rise above the horizontal plane of the hip at the same time. 

Double Unders 

This is the standard double under in which the rope passes completely under the feet twice for each jump. The rope must spin forward for the rep to count.

Single Unders

This is the standard double under in which the rope passes completely under the feet once for each jump. The rope must spin forward for the rep to count.

7 minutes to build to a max

Clean + Hang Clean

Flow: At the call of 3,2,1, GO athletes will begin loading their bar. Athletes will be permitted as many attemts as desired. The athlete must complete both movements without the bar touching the floor. 

Power clean or squat clean is permitted. 

Clips must be placed on the bar. 

Clean: Athletes will move the bar from the floor to the shoulder in on fluid motion. The rep will be counted when the bar is in the front rack positon with elbows in front of the bar, knees and hips at full extension, and feet under the hips. Stopping in the hang position is not allowed. Power clean or squat clean is permitted. 

Hang Clean: Athletes will move the bar from the hang position to the shoulder in one fluid motion. The hang position will be defined as below the hip and not touching the floor. The rep will be counted when the bar is in the front rack positon with elbows in front of the bar, knees and hips at full extension, and feet under the hips. Power clean or squat clean is permitted. 

Rx

For Time:

3 rounds of

10 DB snatches 50/35

8 pull-ups

+

2 rounds of

20 DB snatches

8 chest to bar

+

1 round of

30 DB snatches

8 bar muscle ups

Scaled

For Time:

3 rounds of

10 DB snatches 35/20

8 jumping pull-ups 

+

2 rounds of

20 DB snatches

8 pullup

+

1 round of

30 DB snatches

8 chest to bar

Time Cap:  11 minutes