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.
DUALITY 2019: KIDS 5-12 EVENT #2
ON 3, 2, 1, GO, the athletes will complete 2 reps of a Dumbbell Snatch and then 2 reps of a Dumbbell Clean to Overhead. After this, they will run 25M away from their workout area, around a cone and back 25M. They will then begin the next round, completing 4 reps of each movement.
Each round, the number of reps will be increased by 2. This will be done for 10 minutes and the athlete will accumulate as many reps as possible. The reps do not have to be alternating arms, the athletes can choose either arm to complete the workout at any time during the workout.
The run away counts as 1 rep and the run back counts as 1 rep.
The dumbbell will start on the ground and the athlete will lift the weight in one continuous motion. The dumbbell will end over the athlete’s head and shoulder with arm fully extended. Hips will be fully extended, knees will be locked out, and feet will be below the hips and in line with each other.
Dumbbell Clean to Overhead
The dumbbell will start on the ground and the athlete will lift the weight up to the shoulder in the rack position. They will then press the weight over their head. A strict press, push press, push jerk, or split jerk may be used. The dumbbell will end over the athlete’s head and shoulder with arm fully extended. Hips will be fully extended, knees will be locked out, and feet will be below the hips and in line with each other.
KIDS EVENT 3: “PERRO DE TRINEO” (SLED DOG)
200ft/150ft SLED PULL
20 FOUR SQUARE JUMPS
AMRAP FRONT SQUATS IN REMAINING TIME
On 3, 2, 1, Go the athletes will begin by pulling a Rogue S-35 E “E-Sled” from one side of the lane towards them. The total distance of the lane is 25 feet. They will keep alternating sides by carrying the rope to the opposite side of the lane each time until their distance is completed. The entire body of the sled must pass over the line at the end of the lane. Every successful 25 foot pull is 1 rep.
Once they have completed their respective distance, they will begin their 20 Four Square jumps. Each 4 Square Jump (4 jumps in total) is 1 rep.
Once they have completed their jumps, they will complete as many Front Squats as possible in the remaining time. Their score will be the total number of reps they complete throughout the event.
The sled will begin on the ground on one side of the lane, behind the line. The athlete will begin on the opposite side behind the line either seated or standing by picking up the rope and pulling it toward them. Their feet or any part of their body cannot cross the line in front of them.
Once the sled has been pulled completely over the line, they will take the rope to the opposite side of the lane and begin the next rep.
FOUR SQUARE JUMP
Athletes start inside the bottom right Section 1 of the large square. All jumps and lands will be with 2 feet.They will then jump forward into Section 2, left into Section 3, backwards into Section 4 and right back into Section 1.
This constitutes 1 good rep. They may not touch the lines or land outside the lines or the whole rep does not count and they will need to start over on Section 1. (Please see schematics in the attachments linked above)
The athlete will start with the barbell in the front rack (elbows in front of barbell), standing straight up and squat below parallel with the hip crease falling below the knee. They will return to the standing position, with knees locked out, feet below hips and elbows in front of the barbell.
An initial squat clean may be completed when the barbell is on the ground.
FLOATER EVENT: “AFFERATE”
This workout is a FLOATER EVENT. The athletes will attempt it whenever they want throughout the competition. There will be one station with one judge. The athletes/parents/coaches are responsible for planning when they will go. If there is a line, the athlete, parent, or coach may stand in line to hold their spot.
On 3, 2, 1, Go the athlete will grab the pullup bar and complete as many reps as they can for each movement.
They will go in the order above:
- Chest to Bar Pullups
- Toes to Bar
- Hanging Knee Raises
- 10 Second Hang
Once the athlete chooses to move on to the next movement, they cannot go back. They can start at any movement they would like but cannot attempt the movement before. Example, the athlete starts with Pullups therefore they cannot ever attempt a Chest to Bar Pullup.
The athlete will tell the judge where they are starting and will tell them each time they are choosing to move on to the next movement.
The score will be the total number of points accumulated in the 2 minutes. The athlete may drop from the bar whenever they would like during the 2 minutes and get back on the bar for the next movement or when they need a break.
Chest to Bar Pullup
The athlete will begin in the hang position, arms fully extended. Any grip combo may be used. The rep will end with their chest touching the pullup bar. Kipping, Butterfly, or a Strict pullup style may be used.
The athlete will begin in the hang position, arms fully extended. Any grip combo may be used. The rep will end with their chin above the horizontal plane of the pullup bar. Kipping, Butterfly, or a Strict pullup style may be used.
Toes to Bar
The athlete will begin in the hang position, arms fully extended. Any grip combo may be used. The rep will end with both toes/feet touching the pullup bar at the same time. Their feet must pass behind the vertical plane of the rig at the bottom.
Hanging Knee Raise
The athlete will begin in the hang position, arms fully extended. Any grip combo may be used. The rep will end with both knees above the hip crease at the same time. Their feet must pass behind the vertical plane of the rig at the bottom.
10 Second Hang
The athlete will begin in the hang position, arms fully extended. Any grip combo may be used. They will receive 2 points for every consecutive 10 seconds they hang on the bar. They may hang for multiple 10 second intervals if they choose but will only get points for completing the 10 seconds at a time.