23.2 - Sync O Swim


This workout consists of seven rounds of swimming and man-makers.


ALL DIVISIONS

7 rounds

  • 125 meter swim (all 3 athletes swim)

  • 8 man-makers while other 2 athletes hold a handstand


MAN-MAKER WEIGHTS

RX - 70/50

MASTERS - 50/35

INTERMEDIATE - 50/35

SCALED - 35/20


GENERAL NOTES

  • This workout will begin with all athletes standing in the working area where they will perform their man makers and handstand holds. At go, athletes will run to the water and begin the swim.

  • There is a 35 minute timecap for this workout. 

  • The score for this workout will be the time to complete all reps.

  • If a team does not complete the workout within the timecap, a one second penalty will be added to the timecap for each rep not completed. Each swim for each athlete will be counted as 1 rep.

  • This workout is scheduled for Saturday.


SWIM STANDARDS

  • Athletes must enter the water at the designated entry point, swim out around the designated buoy and exit the water at the designated exit point. 

  • Flotation devices are permitted in all divisions with no penalty. Some noodles will be available. 

  • Any athlete who is less than proficient in swimming should notify their judge prior to their heat so lifeguards can be alerted. 


MAN-MAKER STANDARDS

  • A rep begins with both hands on the dumbbells in the top position of a pushup. 

  • The movement progresses as described below:

    • Push-up with the shoulders touching the head of the dumbbells.

    • Single arm row with one dumbbell with the dumbbell touching the chest while remaining in the top position of the push up.

    • Push-up with the shoulders touching the head of the dumbbells.

    • Using the other arm, single arm row with the dumbbell touching the chest while remaining in the top position of the push up.

    • Stand up and clean the dumbbells to the front rack. 

    • While holding the dumbbells in the front rack drop into a squat with the hip crease below the knee at the bottom of the squat. A squat clean may be performed instead of a separate clean and squat. 

    • Stand up out of the squat and perform a shoulder to overhead with both dumbbells.  

  • A rep is successful after completing the above movement standards and both dumbbells are directly overhead with elbows, hips and knees extended and feet together after performing the shoulder to overhead. 

  • A rep may not begin until the other two athletes are holding a handstand with both feet touching the wall. 

  • Both athletes holding the handstand must continue holding the handstand with both feet touching the wall at the end of the rep. Otherwise, the rep will be called a no rep.  


HANDSTAND HOLD STANDARDS

  • RX, masters and intermediate athletes must hold a vertical handstand with heels against the wall.

  • Scaled athletes do not have to be in a vertical position. However, they must have both feet on the wall. 

  • When an athlete breaks from the handstand hold the other athlete must come down from the handstand.