Event Three - Lockdown Throwdown (Day 1)

Day 1 - Event 3

When running clock is at @30:00

Rx Division
@30:0075 Sync Wall balls 20/14lb  10’/9’ 
150 Double Unders (each)
Max Muscle Ups
Time Cap 7:00

Scaled/Masters Division
@30:0075 Sync Wall balls 20/14lb  10’/9’ 
150 Single Unders (each)
AMRAP 7:00

Flow: Partners will start with sync wallballs. Both partners must be below parallel at the SAME time on each rep to meet sync requirement. Jump ropes (double unders for Rx, single unders for scaled) DO NOT need to be sync, but BOTH partners must complete 150 before moving on to muscle ups. Both partners will do jump ropes at the SAME time. 

With the time remaining, teams will complete as many muscle ups as possible before time ends. For Rx division muscle ups can be either bar OR ring and will have one person working at a time to accumulate reps.
For the scaled/masters division we have changed the double unders to single unders. Instead of doing muscle ups, partners will start back on wallballs and continue do do rounds until the 7 minutes has expired. All the same rules apply with the Rx workout.

Movement Standards:

Wallballs: In the wall ball shot, the medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target. 
The rep is credited when the centre of the ball hits the target at or above the specified target height. If the ball hits low or does not hit the wall, it is a ‘no-rep’. 
If the ball drops to the ground from the top, it cannot be caught off the bounce to begin the next rep. The ball must settle on the ground before being picked up for the next rep.

Double Unders: This is the standard double-under in which the rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts. Must be two foot jumps.

Single Unders: This is the standard single-under in which the rope passes under the feet once for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts. Must be two foot jumps.

Muscle Ups : In the ring muscle-up, the athlete must begin with or pass through a hang below the rings, with the arms fully extended (with or without a false grip) and the feet off the ground. The heels may not rise above the height of the rings during the kip. 
The elbows must be fully locked out while in the support position above the rings. Kipping the muscle-up is acceptable, but swings or rolls to support are not permitted. If consecutive kipping muscle-ups are performed, a change of direction below the rings is required.

In the bar muscle-up, the athlete must begin with, or pass through, a hang below the bar with arms fully extended and the feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support and glide kips are not permitted. The heels may not rise above the height of the bar during the kip.
At the top, athletes must have the elbows fully locked out while they maintain support above the bar with shoulders over or in front of the bar. Athletes must pass through some portion of a dip to lock out over the bar. Only the hands and no other part of the arm may touch the pull-up bar to assist athletes in completing the rep. Athletes may wrap tape around the pull-up bar OR wear hand protection (gymnastics-style grips, gloves, etc.), but they may not tape the bar AND wear hand protection. Once on top, the hands must stay in contact with the bar, and athletes must maintain support with their arms. Removing the hands and resting while on top of the bar is not allowed.

Workouts must be filmed for the full 60 minutes without any breaks or stops in video.

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