Duality 2017 Event 2

“RAGE AGAINST THE MACHINE”

PRESENTED BY cambronationheaderad-1

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8 MINUTES TOTAL TIME

PART I: “BULLS ON PARADE”

Max Calories on Concept 2 Ski Erg in 8 Minutes

PART II: “FISTFUL OF STEEL”

AMRAP Rounds plus reps

10 DB Burpees
15 DB Thrusters
(This is 1 Round)

30lbs per hand for all men
20lbs per hand for all women

The above workout is for all divisions except Super Scaled Division. The Super Scaled Division will complete less thrusters for Part II only:

10 DB Burpees
10 DB Thrusters

30lbs per hand for men
20lbs per hand for women

The rest of the event is still the same.

EXPLANATION OF EVENT

Both athletes will work separately and at the same time. 1 Athlete will start on the Concept 2 Ski Erg and the other athlete will begin on the Dumbbells.

Once the athlete who is working on the dumbbells is completed with their round, the athletes will switch. The athletes will keep switching in this manner until the 8 minutes is complete. Athletes MAY NOT switch until the dumbbell round is complete by the athlete working on that portion.

Part I Score will be the number of calories on the Ski Erg and Part II will be the number of rounds plus reps for the dumbbells.

There will only be 1 judge and they will be judging the athlete working on the dumbbell portion of the event.

MOVEMENT STANDARDS

SKI ERG

Use your hands and pull the handles over and over again. Please do not break the machine with your mighty strength. Both feet on the stand.

DUMBBELL BURPEE

The dumbbells will begin on the ground for the 1st rep. The athlete will pick them up in each hand and stand straight up, hips fully extended, knees locked out, and shoulders above or behind the hips. The dumbbells will be held below the athletes hips, 1 at each side.

The athlete, still holding the dumbbells will then drop to the ground and perform a burpee with their thighs, and chest touching the ground and their hands in contact with the dumbbell handles.

They will then stand up with the dumbbells in each hand and achieve the top position, standing straight up, hips fully extended, knees locked out, and shoulders above or behind the hips. The dumbbells will be held below the athletes hips, 1 at each side.

DUMBBELL THRUSTER

First position: Athlete is holding dumbbells in each hand standing straight up with the dumbbells resting/touching on the shoulders. Athletes MAY NOT start with a “squat clean” from the ground. They must pick up dumbbells from the ground and achieve this top position first in any manner they wish, unassisted. Feet will be shoulder width apart, no wider.

Bottom position: The athlete will achieve a full squat, with hip crease below knees.

Top position: The athlete will stand straight up, dumbbells pressed overhead with full hip, knee, and arm extension. The dumbbells move over middle of foot.

Please watch this video to see perfect form. Please do not make this more complicated than it is. 😉