26.5 - Paradise Falls and Balls
This workout consists of a ladder (up and down) of synchronized wall balls, hang snatches and synchronized box jump overs.
RX
60 synchronized (all 3 athletes) wall balls - 20/14 to 10’/9’
50 hang snatches - 115/75
40 synchronized (all 3 athletes) box jump overs - 24/20
50 hang snatches - 115/75
60 synchronized (all 3 athletes) wall balls - 20/14 to 10’/9’
MASTERS AND INTERMEDIATE
60 synchronized (all 3 athletes) wall balls - 20/14 to 10’/9’
50 hang snatches - 95/65
40 synchronized (all 3 athletes) box jump overs - 24/20
50 hang snatches - 95/65
60 synchronized (all 3 athletes) wall balls - 20/14 to 10’/9’
SCALED
60 synchronized (all 3 athletes) wall balls - 20/10 to 9’/8’
50 hang snatches - 75/55
40 synchronized (all 3 athletes) box jump overs - 24/20 (step-ups allowed)
50 hang snatches - 75/55
60 synchronized (all 3 athletes) wall balls - 20/10 to 9’/8’
GENERAL NOTES
This workout will begin with all athletes standing at their wall ball stations. At go, athletes will pick up their wall balls and begin their wall ball tosses.
There is a 15 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.
This workout is scheduled for Sunday.
SYNCHRONIZED WALL BALL STANDARDS
The synchronization will occur at the bottom of the squat and with the wall balls contacting the targets.
Each rep begins with all three athletes holding their wall ball in the bottom of a squat, with the hip crease clearly below the top of the knee.
All athletes must be in a legal squat position at the same time to initiate the rep.
A rep is successful when the center of all three balls contacts the target at or above the designated height at the same time.
It is a no rep if, but is not limited to:
Any athlete is not in a legal squat position at the same time as the other athletes at the start of the rep.
Any ball fails to contact the wall.
Any ball contacts the wall below the designated target height.
All three balls do not contact the target at the same time.
HANG SNATCH STANDARDS
Prior to beginning the first hang snatch movement, the barbell must be deadlifted. A deadlift will be also required after dropping the barbell and before continuing with the reps.
A successful lift begins with the bar in the hang position above the knees and ends with the bar in the overhead position with elbows locked out and hips and knees fully extended.
The hang snatch must be one fluid movement without pausing at the shoulder.
Athletes may switch at any time between reps.
It is a no rep if, but is not limited to:
The snatch starts from the floor instead of the hang position.
The bar is not brought to full overhead lockout.
The athlete fails to reach full hip and knee extension while the bar is locked out overhead.
The bar is not directly over the midline.
SYNCHRONIZED BOX JUMP OVER STANDARDS
The synchronization will occur with both feet of all athletes on the top of the boxes at the same time.
Each rep begins with all athletes standing on the ground on the same side of the box.
Athletes in all divisions other than scaled must perform a jump onto the box. Scaled division athletes may step up or jump.
Athletes must reach the top of the box with both feet on the surface.
Hands and arms may not make contact with the legs or the box during the movement.
Athletes must step down from the box to the opposite side.
The rep is complete when all athletes land with both feet clearly on the ground on the opposite side of the box.
It is a no rep if, but is not limited to:
Any athlete does not start with both feet on the ground on the same side of the box.
Any athlete fails to get both feet onto the box using the standards for their division. (Only scaled may step-up.)
Any athlete uses hands or arms to contact the legs or the box at any point during the movement.
Any athlete jumps down from the box.
All athletes do not have both feet on the box (6 feet total) at the same time.