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2019-2020 Wodapalooza Online Challenge & Qualifier

Workout

PRESCRIBED Standing 2 points of contact

 Rx

AMRAPx16:00


40 Alt DB Snatch 35/20

40 Pull Ups

30 Burpees

30 CTB(M)/ pull ups(F)

20 Devil Press

20 Burpees facing over Db


1 point of contact upper adaptations

 Rx

AMRAPx16:00


40 Alt DB Snatch 35/20 (release Db at bottom)

30 Pull Ups

30 Burpees

20 CTB (Male )/ Pull ups (Female)

20 Devil Press 1 Dumbbell 50/30

20 Burpees facing over Db


1 point of contact lower adaptations

 Rx

AMRAPx16:00


40 Alt DB Snatch 35/20 (Hang Db Snatch & box to squat for point)

40 Pull Ups

30 Burpees

30 CTB (Male) / Pull ups (Female)

20 Devil Press

20 Burpees facing over Db


Major Neuro adaptations

40 DB Snatch 35/20 (do not need alternate)

20 Pull Ups

30 knee Burpees

15 CTB (Male) / Pull-ups (Female)

20 Devil Press 25/10

10 Burpees facing over Db


Short stature adaptations

 Rx

AMRAPx16:00


40 Alt DB Snatch 35/20

40 Pull Ups

30 Burpees

30 CTB (Male ) / Pull Ups (Female)

20 Devil Press

20 Burpees facing over Db

 

ALTERNATE Standing 2 points of contact

16 Min AMRAP

40 Alt DB Snatch 20/10

40  Jumping Pull Ups

30 Burpees

30 Ring Rows

20 Devil Press

20 Burpees facing over Db


1 point of contact upper adaptations

16 Min AMRAP

40 DB Snatch 20/10 (release Db at bottom)

40  Jumping Pull Ups

30 Burpees

20 Ring Rows

20 Devil Press 1 Dumbbell 35/20

20 Burpees facing over Db


1 point of contact Lower adaptations

16 Min AMRAP

40 Alt DB Snatch 20/10 (Hang Db Snatch & box to squat for point)

40  Jumping Pull Ups

30 Burpees

30 Ring Rows

20 Devil Press

20 Burpees facing over Db


Major Neuro adaptations

40 DB Snatch 20/10 ( do not need alt)

20 jumping Pull Ups

30 knee Burpees

20 Ring Rows

20 Devil Press 20/10

10 Burpees facing over Db


Short Stature: as written

16 Min AMRAP

40 Alt DB Snatch 20/10

40  Jumping Pull Ups

30 Burpees

30 Ring Rows

20 Devil Press

20 Burpees facing over Db

 

Workout Standards

FLOW STANDING

"This workout is scored by the maximum repetitions performed in the allotted time.  

Prior to the start of the clock, the athlete will stage their dumbbell and pull up bar.  

At the start of the ascending clock, the athlete may begin their 40 Alternating Dumbbell Snatch.  The Dumbbell must alternate hands every successful repetition. (1 point of contact lower may use hang snatches) 

If a rep is failed, the athlete must start the failed repetition over prior to switching. 

Once the athlete completes their 40 Alternating Dumbbell Snatch, they will proceed to the pull up rig to perform 40 Pull Ups.  

After the 40 Pull Ups are completed, the athlete will perform 30 Burpees.  

When the 30 Burpees are finished the 30 Chest To Bar Pull Ups can begin ( females back to pull ups).  

Upon completion of the 30 Chest To Bar Pull Ups, the athlete can begin their 20 Devil Press.  

Finally, the athlete can begin their 20 Db facing Burpees 

If the athlete completes their 20 Db facing Burpees under the cap, they will go back to the Dumbbell to start the 40 Alternating Dumbbell Snatches over. 

This will continue until the time cap has been reached.

 

STANDING MOVEMENT STANDARDS

"Dumbbell Snatch”

The dumbbell snatch starts with the dumbbell on the ground and finishes with the dumbbell directly overhead. At the bottom of the movement, both heads of the dumbbell must touch the ground. 

The dumbbell must be lifted overhead in one motion. Touch and-go is permitted. Bouncing the dumbbell is not allowed. Athletes must alternate arms after each repetition. 

The dumbbell must be lowered below the top of the athlete’s head before he or she can switch hands for the next rep. The non-lifting hand and arm may not be in contact with the body during the repetition. 

If the athlete receives a no rep and has already switched hands, the athlete may proceed from where he or she is. The athlete does not need to return the dumbbell to the no-repped arm for the next repetition to count. 

At the top, the arms, hips and knees must be fully locked out with the dumbbell clearly over the middle of the athlete’s body when viewed from profile. Once the athlete has reached lockout, the repetition will count. 

The athlete may choose to do a muscle snatch, a power snatch, a squat snatch or split-style snatch. 

However, both feet must return and be in line under the athlete’s body while the dumbbell is locked out overhead for the repetition to count. 


"Pull-up”

Standing Females will do Pull ups only

This is a standard chin-over-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed as long as all the requirements are met. 

The arms must be fully extended at the bottom, with the feet off the ground. At the top, the chin must break the horizontal plane of the bar.


"Chest To Bar Pull Ups”

The chest to bar pull-up begins with an athlete at a dead-hang (arms, shoulders, and hips extended) from a pull-up rig. The athlete then, using any style (kipping, butterfly, strict,) 

must draw anywhere from their clavicle to their first rib in physical contact with the bar. Each repetition begins with the athlete in a dead-hang, 

and finishes with the athlete making contact with their chest to the bar. 


“Burpees & Db Facing Burpees”

Athletes will start each repetition with athletes chest & thighs touching the ground, they’ll perform a burpee, with chest making contact with the floor. 

From here, the athlete will jump to their feet,   

The repetition is counted when the athlete stands with their knees and hips fully extended while clapping hands above head

For the DB Facing burpees, the athlete will perform a Burpee and then 2 foot jump over the dumbbell lengthwise and rep will count when athlete lands on the other side of Db.


Ring Rows

Athlete will Stand with feet directly under rings, they will lean back keeping feet in place and arms fully extended in a locked out hip & knees position. The athlete will then row themselves to the rings touching the rings to the chest. The rep will be counted on the touch and the next rep will start in the full extension locked out start position.


"Devil Press

The Devil Press is a movement featuring two dumbbells of the same weight, and is essentially a combination of a dumbbell burpee, and a double dumbbell snatch.

Athletes will start each repetition with the dumbbells on the ground. Then, with the athlete’s hands on the dumbbell, they’ll perform a burpee, with chest making contact with the floor. From here, the athlete will jump to their feet, never taking their hands from the dumbbells. Next, the athlete shall snatch or swing both dumbbells from the floor simultaneously, and finish with both locked out overhead, with hips, knees, shoulders, and arms at full extension. This shall indicate a completed repetition. Please note, the athlete may “swing” the dumbbells between their legs to help to build momentum to get them overhead, but the athlete may NOT pause at the shoulders and press the dumbbells."

 

Support

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