SHOWDOWN WORKOUT 1 and 2 2020

WORKOUT DESCRIPTION

1-2-3-4-5-6-7-8-9-10

Overhead Squat

Bar Facing Burpee

50 kg / 35 kg 

In remaining time establish 1RM Snatch 

*two scored event 


Time cap: 12 minutes

WORKOUT FLOW

Event 1 and 2 will run in a continuous 12 minute window.

Event 1 is an increasing rep ladder of Overhead Squats and Bar Facing Burpees. 

 

At the call of Go, athletes will begin with 1 Overhead Squat, followed by 1 Bar Facing Burpee.  Athletes will then complete 2 Overhead Squats and 2 Bar Facing Burpees and continue in this fashion until 10 repetitions of each are completed.

A snatch is allowed for the first repetition of each set.

All Overhead Squats must be performed facing forward. Performing an Overhead Squat with your back to the camera position will result in a no rep.

At the conclusion of 10 Bar Facing Burpees, athletes will immediately move into event 2 and use the remaining time to find a 1RM Snatch.  Any style of snatch is permitted.

Athletes will need to have their workout area, including all weights needed for Event 2, set up prior to the event starting.  No additional weights can be brought into the area once the time for Event 1 has started.

The bar must leave the floor prior to the time cap for the snatch to count. Reps may be completed after the workout cap has elapsed.

MOVEMENT STANDARDS

OVERHEAD SQUAT  

This is a standard overhead squat. The barbell must be kept overhead with the arms locked. At the bottom, the crease of the hips must pass below the height of the knee cap. At the top, the knees and hips must be completely open with the barbell over heels. The judges will be particularly strict about ensuring the hip becomes fully open at the top (no leaning forward).

BAR FACING BURPEE

The burpee must be performed perpendicular to and facing the barbell. The athlete will jump the feet back so that he or she is lying on the ground. The athlete’s head cannot be over the barbell. The chest and thighs touch the ground at the bottom. The athlete must jump over the barbell from both feet and land on both feet. Single-legged jumping or stepping over is not permitted. The barbell must be loaded with standard-height bumper plates for the athlete to jump over. The rep ends when the athlete lands on both feet on the opposite side of the barbell. Before starting the next rep, the athlete must again be facing the barbell.

SNATCH

In the snatch, the barbell begins on the ground and must be lifted overhead in one motion. The barbell must come to full lockout overhead, with the hips, knees and arms fully extended, and the bar directly over or slightly behind the middle of the body. There is no requirement to pass below parallel. This is not a ground to-overhead movement in any way. Power snatches, squat snatches and split snatches are permitted. Hang snatches are not permitted.

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