Event 7: Dumbbell Ladies

Brief overview:

For time,
the three teammates will each complete ONE of the following workouts (A, then B, then C):

Dumbbell Grace:
   30 clean & jerks for time



Dumbbell Diane:
   21-15-9 of:
   Deadlifts
   Handstand Push-Ups (RX) or Shoulder-to-Overhead (SC)



Dumbbell Fran:
   21-15-9 of:
   Thrusters
   Pull-ups


16-minute total time cap.

Scoring: The score for the team is the total time it takes to complete all three parts. There is only one score for the team: time to finish all three workouts. Any incomplete reps will be added to the 16-minute time cap as additional seconds. For example, if a team leaves the last 18 reps incomplete, their finish time will be 16:18.

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Detailed overview:


For time, the three teammates will each complete ONE of the following workouts (A, then B, then C):

Dumbbell Grace:
   30 clean & jerks for time

 

MSC: 2 x 30#
MRX: 2 x 40#
WSC: 2 x 20#
WRX: 2 x 30#
 

Clean: From ground to shoulder, any style of clean. Muscle clean, power clean, squat clean, all acceptable. At least one head of the dumbbell must be on the ground at the start, and at least one head of the dumbbell must touch the shoulder at the finish, with elbows ahead of the hands, and knees/hips/back straight & locked out.

Jerk: Any shoulder-to-overhead. Shoulder press, push press, push jerk, all acceptable. We MUST SEE the “head through” with the athlete’s ear clearly visible in front of the arm from the side, with elbows, knees, and hips locked out straight. The number-one thing that will draw a NO-REP is failure to get the head through at the finish (ie, ear not visible ahead of the arm when viewed from the profile).

C&J movement standards video here.


Dumbbell Diane:
   21-15-9 of:
   Deadlifts
   Handstand Push-Ups (RX) or Shoulder-to-Overhead (SC)


MSC Deadlifts: 2 x 50#
MRX Deadlifts: 2 x 60#
WSC Deadlifts: 2 x 30#
WRX Deadlifts: 2 x 40#

MSC Shoulder-to-Overhead: 2 x 30#
WSC Shoulder-to-Overhead: 2 x 20#
MRX: Handstand push-ups, with an AbMat & 25# plates on either side.
WRX: Handstand push-ups, with an AbMat & NO plates on either side.

Deadlifts: At the start of each rep, at least one head of each dumbbell must be in contact with the floor. At the finish of each rep, the knees and hips must be fully locked out, with shoulders pulled back slightly behind the hips. Think of it as a slightly “swayback” position. The reason we ask this: with dumbbells, it’s possible to have shoulders behind the hands without fully extending the hips. Hence, we have a slightly modified deadlift requirement of shoulders behind hips. Movement standards video here.

Shoulder-to-Overhead: Any shoulder-to-overhead. Shoulder press, push press, push jerk, all acceptable. We MUST SEE the “head through” with the athlete’s ear clearly visible in front of the arm from the side, with elbows, knees, and hips locked out straight. The number-one thing that will draw a NO-REP is failure to get the head through at the finish (ie, ear not visible ahead of the arm when viewed from the profile). Movement standards video here.


Dumbbell Fran:
   21-15-9 of:
   Thrusters
   Pull-ups


MSC: 2 x 30#
MRX: 2 x 40#
WSC: 2 x 20#
WRX: 2 x 30#

Thrusters: Full squat at the bottom per usual. At the top, we MUST SEE the “head through” with the athlete’s ear clearly visible in front of the arm from the side, with elbows, knees, and hips locked out straight. The number-one thing that will draw a NO-REP is failure to get the head through at the finish (ie, ear not visible ahead of the arm when viewed from the profile). Movement standards video here.

Pull-Ups: Chin-over-bar for everyone. Movement standards video here.

16-minute total time cap.
 


Scoring for “Dumbbell Ladies”: The score for the team is the total time it takes to complete all three parts. There is only one score for the team: time to finish all three workouts. Any incomplete reps will be added to the 16-minute time cap as additional seconds. For example, if a team leaves the last 18 reps incomplete, their finish time will be 16:18.