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EVENT #3
“BIGGIE SMALLS”
18 Minutes Total Time
3 Scored Parts
M/M and F/F Divisions:
Part I: “Big Poppa”
AMRAP in 4 Mins
RX DIVISION:
14 OH Squats @135/85
10 OH Squats @155/105
6 OH Squats @185/125
AMRAP OH Squats @205/135 in remaining time
INTERMEDIATE/MASTERS DIVISION:
14 OH Squats @95/65
10 OH Squats @115/85
6 OH Squats @135/105
AMRAP OH Squats @165/125 in remaining time
SCALED DIVISION:
14 OH Squats @75/65
10 OH Squats @95/75
6 OH Squats @115/85
AMRAP OH Squats @135/95 in remaining time
SUPER SCALED DIVISION:
14 OH Squats @65/45
10 OH Squats @85/55
6 OH Squats @95/65
AMRAP OH Squats @115/85 in remaining time
Team will share 1 barbell. 1 Athlete will work at a time. Either athlete can do the work and both athletes can help load the bar as weight progresses. There is no minimum work requirement for either athlete. Clips must be used. Males will use male barbells and females will use female barbells.
All teams will have 2 Pairs of 45’s, 25’s, 10’s, and 5’s with 2 pairs of clips. Score is total reps on the barbell.
< 2 Min Break to adjust weight on barbell for Part II>
Part II: “What’s Beef?”
AMRAP in 8 Minutes
RX DIVISION
60 Unbroken Double Unders (Athlete 1)
50 Unbroken Double Unders (Athlete 2)
40 Shoulder to Overhead @155/105 (Any Athlete)
30 Toes to Bar (Any Athlete) while partner hangs
20 Synchro Chest to Bar Pullups
AMRAP Synchro Ring/Bar Muscle Ups in remaining time
INTERMEDIATE/MASTERS DIVISION
60 Unbroken Double Unders (Athlete 1)
50 Unbroken Double Unders (Athlete 2)
40 Shoulder to Overhead @135/85 (Any Athlete)
30 Toes to Bar (Any Athlete) while partner hangs
20 Synchro Pullups
10 Synchro Chest to Bar Pullups
AMRAP Synchro Ring/Bar Muscle Ups in remaining time
SCALED DIVISION
60 Single Unders (Athlete 1)
50 Single Unders (Athlete 2)
40 Shoulder to Overhead @115/75 (Any Athlete)
30 Toes to Bar (Any Athlete)
AMRAP Synchro Pullups in remaining time
SUPER SCALED DIVISION
60 Single Unders (Athlete 1)
50 Single Unders (Athlete 2)
40 Shoulder to Overhead @105/65 (Any Athlete)
30 Hanging Knee Raises While Partner Hangs
AMRAP Knees to Elbows in remaining time (Any Athlete)
The athletes will work together to complete the work in the order it is written above. If “Any Athlete” is written next to the movement, either athlete may do the work. There is no minimum work requirement for either athlete on each movement unless otherwise stated.
TO SCHEDULE A TIME DURING DUALITY TO GET WORKED ON BY OMEGA SPORTS AND RECOVERY, CLICK HERE!
< 2 Min Break to adjust weights for Part III >
Part III: “Hypnotize”
2 Minutes:
AMRAP Cleans
RX: 205/135
INTERMEDIATE/MASTERS: 185/115
SCALED: 145/95
SUPER SCALED: 135/85
Either athlete may complete the cleans, doing as many as they would like at a time. There is no minimum work requirement for either athlete. These are full cleans or as some people like to call them, “Squat Cleans”. Total score is number of reps completed. The athletes must tag each other as they switch back and forth.
TO SCHEDULE A TIME DURING DUALITY TO GET WORKED ON BY OMEGA SPORTS AND RECOVERY, CLICK HERE!
MOVEMENT STANDARDS
Overhead Squat
At the bottom, the hip crease must be below the top of the knee. At the top, the barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. Athletes may get the barbell overhead any way they choose. A full squat snatch is permitted, but not required, to start the movement if standard depth is achieved. *If synchronized, the two athletes need to have the bottom position achieved at the same time.
Double-under/Single Under
This is the standard double-under in which the rope passes under the feet twice for each jump. The rope must spin forward for the rep to count.
SINGLE: The rope will pass under both feet once and at the same time. No single leg/foot skips are permitted.
UNBROKEN = CAN’T BREAK! If you do, you start over from the beginning. Once 1 athlete gets through their set, they are done, will not have to go again and the next athlete may go. The Unbroken only applies to each athlete’s specific set.
Shoulder-to-overhead
Each rep begins with the barbell on the shoulders. The rep finishes with the weight fully locked out overhead centered over the middle of the body. A shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line. The bar will begin on the ground and there will be no racks.
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. Both feet must be in contact with the bar at the same time, inside the hands. The arms and hips must be fully extended at the bottom, and the feet must be brought back behind the bar and behind the body. For Synchronized, the athletes must touch the bar with both of their feet at the same time.
Synchronized Pull-Up/Chest-to-bar Pull-up
Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. Both athletes’ arms must be fully extended at the bottom.
At the top of the chest to bar pullup, both athletes’ chests must clearly come into contact with the bar at the same time. At the top of the pullup, both athletes’ chins must clearly break the horizontal plane of the bar at the same time. If one athlete does not touch their chest or their chests don’t touch at the same time, that is a no rep.
Synchronized Hanging Knee Raises
The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body. At the top of the repetition the athlete must raise their knees above the height of their hips. Synchronized, the 2 athletes must have their knees above their hips at the same time.
Knees to Elbows
The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body. At the top of the repetition the athlete must touch their knees to their elbows. Both knees will touch both elbows at the same time.
Bar Muscle Up
For the bar muscle-up, you must begin with, or pass through, a hang below the bar with arms fully extended and the feet off the ground. Kipping the muscle-up is acceptable, but pullovers, rolls to support or glide kips are not permitted. The heels may not rise above the height of the bar during the kip.
At the top, the elbows must be fully locked out while the athlete supports himself or herself above the bar with the shoulders over or in front of the bar. Athletes must pass through some portion of a dip to lockout over the bar.
Ring Muscle-up
In the muscle-up, you must begin with, or pass through, a hang below the rings with arms fully extended (with or without a “false grip”) and the feet off the ground.
At the top, the elbows must be fully locked out while supporting yourself above the rings. Kipping the muscle-up is acceptable, but swings or rolls to support are not permitted. If consecutive kipping muscle-ups are performed, a change of direction below the rings is required. If the heels rise above the bottom of the rings during the kip, it is a no rep.
FOR SYNCHRONIZED MOVEMENTS: One athlete will perform a Bar Muscle Up, and one athlete will perform a Ring Muscle Up. The top position must be achieved at the same time for the rep to count. Athletes can switch at any time between movements.
Clean
The barbell will start from the ground and the athlete will perform a full clean in one continuous movement. Full squat depth will be achieved at the bottom. At the top, the athlete will stand straight up with feet in line, underneath fully extended hips and knees with elbow in front of barbell.
