DUALITY 2019: KIDS 5-12 EVENT #1



ON 3, 2, 1, GO, the athletes will complete 9 deadlifts, 9 Burpee Med Ball Over Box, then 6 of each, then 3 of each. After the final rep, time will be noted. The time cap is 7 minutes so if the athlete does not complete all the reps, the remaining reps will be added to the 7 minute time cap. Each unfinished rep will be counted as one second.



This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout. mixed grip may be used. All divisions will use the Oso Barbell (5lbs) and they will be provided for all competitors.

Burpee Med Ball Over Box

The athlete starts standing up and then performs a burpee, with chest and thighs touching the ground. Feet do not have to go back or up together. Then, on both feet, they pick up the Med Ball and toss or roll it over the top of the box to the other side. *They do not have to stand up all the way or straight nor do they have to jump up and clap their hands at the top like a traditional burpee.

Then, using their hands to assist, they climb/roll over the box to the other side. Hips must stay over the width of the boxes but feet can go over the outside of the box width.

We will use 2 boxes side by side (40 inch total width and 30 inch height) for the 5 through 9 year olds and for the 10-12 year olds, we will use 4 boxes. 2 boxes on the ground and 2 boxes on top. The width will be 60 inches and the height will be 40 inches. We will ensure safety is a top priority for all athletes as we have done this type of workout in 2018 for the adults and there were no issues at all with safety.