12 Minute Time Cap
Double Dumbbell Snatch (50/35)
Burpee Box Jump Over (30/24')
The workout begins with athletes on the starting mat. On go, they’ll proceed to their set of dumbbells and perform the set of 15 double dumbbell snatches. From there, they’ll advance to the box and perform 15 box-facing burpee box jump overs. They’ll then advance the box to the next section, and head back to the dumbbells for the set of 12 of each movement, then 9 of each movement, then another round of 12 of each movement, and finally, one more round of 15 of each movement. Once finished with their final burpee box jump over, they’ll sprint to the finish mat where the judge will record their time.
If the team is unable to complete the workout in its entirety, they will receive a +:01 penalty per repetition.
Double Dumbbell Snatch
The Double Dumbbell Snatch is performed to a similar standard as a single arm dumbbell snatch. The athlete performs the exercise with two dumbbells instead of one. A successful rep starts with the dumbbells in contact with the the ground and finishes with both of them locked out overhead, with the athlete’s knees and hips fully extended. The dumbbell’s must be lifted overhead in one swift motion, not touching the hip, torso or shoulders in any way. At the bottom, only one head of each dumbbell needs to touch the ground. Touch and go is permitted.
Burpee Box Jump Over
The Burpee Box Jump Over requires the athlete must perform the burpee portion of the movement facing the box. Both feet must kick back, then touch their chest to the ground. Then, both come back at the same time (regionals and games standard). A 2-foot take off is required, and the athlete may clear the box; full extension at the top of the box is not required. Only feet may touch the box, no hands or other body parts. The athlete may step down. If the athlete misses the jump, only the jump needs to be performed again.
The rep is counted once the athlete’s feet touch the ground on the other side of the box.
Step overs are allowed for the scaled division.