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Duality 2020 Individual Events


“WHIP IT”

RX, INT, 35+, 40+, 45+, 16-17 DIVISIONS

AMRAP IN 5 MINS

20 Double Unders

10 Alternating Sandbag Cleans

(100/80)


SCALED AND SUPER SCALED DIVISIONS 

AMRAP IN 5 MINS

20 Single Unders

10 Alternating Sandbag Cleans

(100/80)


13-15

AMRAP IN 5 MINS

20 Single Unders

10 Alternating Sandbag/D-Ball Cleans

(80/60)

Alternating Sandbag Cleans

The sandbag begins on the ground and the athlete will pick it up with both hands and stand up with the sandbag. The sandbag will be at or above the shoulder, resting on the top of the shoulder with the athlete standing straight up, feet in line, and knees and hips locked out. The athlete will alternate sides each rep. This is not a sandbag over the shoulder.

Double Under/Single Under

Do we really have to explain this? And yes, the athletes are responsible for bringing their own jumpropes.


AMRAP in 7 MINS

INDIVIDUAL DIVISION 

2 Power Snatches
3 OH Squats
4 Squat Cleans
5 Broad Jumps 

Rx: (135) and 4 foot broad jumps

Intermediate, 35+, 40+, and 45+: (115/75) and 4 foot/3 foot broad jumps

Scaled and 16-17: (95/65) and 3 foot/2 foot broad jumps

Super Scaled and 13-15: (75/55) and 3 foot/2 foot broad jumps

SCORING

The score is the total amount of reps completed. There are 14 reps in each round.

Power Snatch

The power snatch begins on the ground, and the barbell is brought overhead in one smooth motion. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body. Touch-and-go is permitted. No bouncing. Split snatches and muscle snatches are permitted as long as they meet the movement requirements.

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.

Squat Clean

Each repetition starts from the ground. The bar must be cleaned from the ground to the shoulders in one motion. A full squat must be achieved, with the hips falling below the knee crease. Each repetition finishes with the bar racked on the shoulders and the elbows clearly in front of the bar with the hips and knees fully extended. 

Standing Broad Jump

Athletes will start behind the respective taped line on the ground with both feet in line, jumping off both feet at the same time. The movement ends with the athlete completely clearing the end line with their heels, with both feet landing at the same time.


BROKEN WINGS

Please see each individual graphic for your respective division.

Males will use 53lbs and females will use 35lbs.

This event is FOR TIME with a 13 minute time cap. Any unfinished reps will be added to the total time. *If an athlete does not finish the workout and has 17 reps left, the score will be 13:17.

The athlete will do half the reps on the right hand and then the other half on the left hand. So 10 reps will be 5 on the right and then 5 on the left.

Kettlebell Shoulder to Overhead
(1 hand holding 1 KB)

The movement begins with the athlete holding the kettlebell handle on either shoulder with one hand, handle below the chin.

The athlete will push press, press, push jerk, or split jerk the KB (any way they desire). The movement ends with the kettlebell in the air, with arm and knees locked out, feet underneath hips.

If the athlete is doing 10 reps at a time, they will perform 5 with the right hand and then switch hands and do 5 with the left hand. The reps must be done this way.

Kettlebell Push Press
(2 hands holding 1 KB)

The movement begins with the athlete holding the kettlebell handle with both hands, below the chin. The handle will face down and the bell with face up.

The athlete will push press, press, push jerk, or split jerk the KB (any way they desire). The movement ends with the kettlebell in the air, with arms and knees locked out, feet underneath hips.

Hanging Knee Raise

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.

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.

Pullup/Chest To Bar Pullup

This is a standard pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chin must break the horizontal plane of the bar.

This is a standard chest-to-bar pull-up. Any style of pull-up is permitted, as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chest (any point below the clavicle) must clearly come into contact with the bar.