WORKOUT 25.2 // SHOW OFF

This workout consists of three segments (cardio, gymnastics and weightlifting) with each athlete performing only one segment.

PARTNER 1

RX, MASTERS MEN AND INTERMEDIATE MEN

MASTERS WOMEN, INTERMEDIATE WOMEN AND SCALED

PARTNER 2

MASTERS AND INTERMEDIATE

SCALED

PARTNER 3

ALL DIVISIONS

GENERAL NOTES

At 3,2,1, go, partner 1 will begin accumulating meters on the cardio device assigned to the division while partner 2 or partner 3 will begin their 23 minute gymnastics AMRAP or the 23 minute lifting EMOM, respectively. Teams in lanes 1-5 will begin with partner 3 performing the lifting EMOM, while teams in lanes 6-10 will begin with partner 2 performing the gymnastics AMRAP.
There will be a 5 minute break beginning at 23 minutes to allow for transition between partners 2 and 3.
The total time for this workout is 51 minutes with the specific times related to each partner listed above.
The scores for this workout will be as listed below.

The number of meters completed by partner 1.
The time elapsed for partner 2 to complete the gymnastics AMRAP. If partner 2 does not complete the AMRAP within the timecap, a one second penalty will be added to the timecap for each rep not completed.
The total weight lifted by partner 3 during the lifting EMOM. The weight on the bar will be the score for each minute where the complex was completed. For example, an athlete completing the complex in minute 1 with 135 on the bar and completing the complex in minute 2 with 145 on the bar would have a score of 280 through minute 2.

Teammates may assist in adding and/or removing weight from the bar during the lifting EMOM.
The lifting EMOM will end for any athlete who fails to complete the complex in any two minutes during the EMOM. These do not have to be consecutive minutes failed.
This workout is scheduled for Saturday.

TOE TO BAR STANDARDS

A rep begins with the athlete at a full hang.
A successful rep ends with both feet touching the bar at the same time, inside the hands.
The arms and hips must be fully extended at the bottom and heels must be brought back behind the vertical plane of the bar between reps.

PULL-UP STANDARDS

EYE LEVEL KB SWING STANDARDS

A successful rep is counted when the kettlebell is swung to eye level with the bottom of the kettlebell pointing out away from the athlete while the elbows, hips and knees are all extended.
The elbows must remain extended throughout the swing. A high pull and punch out is considered a no rep.

DUMBBELL HOP OVERS STANDARDS

A rep begins with the athlete standing on one side of the dumbbell.
A successful rep ends after the athlete has completed a two footed hop over the dumbbell.
The hop must begin with a strict two footed takeoff and both feet must pass over top of the dumbbell.
If the athlete's feet touch the dumbbell during the hop it is considered a no rep.
All no reps will require the athlete to step back over the dumbbell and repeat the rep.

HAND RELEASE PUSHUP STANDARDS

The rep begins with the athlete laying on the ground with the hands off the ground.
A completed rep is counted when the athlete is in a horizontal position off the ground with elbows extended.
Scaled women athletes may push up with their knees on the ground but must come to a horizontal position to complete the rep.

RX WALL WALK STANDARDS

Every rep begins and ends with the athlete lying down, with the chest, feet, and thighs touching the ground.
At the start and finish of each rep, both hands must touch the 60/55-inch tape line (fingers touching is OK).
Both hands must remain on the tape until both feet are on the wall.
At the top of the movement, both hands must be on the 10-inch line before the athlete may descend. Any part of the hand may touch the tape line.
On the descent, the feet must remain on the wall until both hands are touching the 60/55-inch line. Any part of the hand may make contact with the tape line
The rep is credited when the athlete returns to the starting position, with both hands touching the 60/55-inch line and the chest, thighs, and feet touching the ground.

SCALED WALL WALK STANDARDS

Every rep begins and ends with the athlete lying down, with the chest, feet, and thighs touching the ground.
At the start and finish of each rep, both hands must be in front of the 55” tape line. No part of the hand may be touching the line.
Both hands must remain in front of the tape until both feet are on the wall.
The athlete will walk up the wall until both hands are on the other side of the 2-inch tape line. The fingers may NOT be touching the tape line.
On the descent, the feet must remain on the wall until both hands are in front of the tape line. No part of the hand may be touching the line.
The rep is credited when the athlete returns to the starting position, with the hands in front of the line and the chest, thighs, and feet touching the ground.

POWER CLEAN STANDARDS

A rep begins with the barbell on the platform.
The barbell is cleaned to the front rack and the rep ends when the barbell is held in the front rack with elbows in front of the bar and with hips and knees extended with feet under the shoulders.
A squat clean is allowed as long as the above criteria are met.
In order to record a completed minute of the EMOM, the barbell must remain on the platform after being dropped at any time during the minute.

FRONT SQUAT STANDARDS

A successful lift begins and ends with the athlete standing with hips and knees at full extension after passing through a squat with hip crease below the top of the knee while holding the bar in the front rack position throughout the entire lift.
In order to record a completed minute of the EMOM, the barbell must remain on the platform after being dropped at any time during the minute.

SHOULDER TO OVERHEAD STANDARDS

Each rep begins with the barbell in the clean position at the shoulder.
A successful rep ends with the barbell overhead with feet under the shoulders and knees, hips and elbows extended.
A split jerk is NOT allowed.
In order to record a completed minute of the EMOM, the barbell must remain on the platform after being dropped at any time during the minute.