2022 Swolemate Showdown Workout #1

Rx
5 rounds:
12 single-KB devil’s press (53/35)
18 (MM) / 16 (MF) / 14 (FF) cal assault bike
2-4-6-8-10 synchro wall walk

Intermediate
5 rounds:
12 single-DB devil’s press (40/25)
18 (MM) / 16 (MF) / 14 (FF) cal assault bike
1-3-5-7-9 synchro wall walk, partial distance

[16:00 cap]

Notes

  • Devil’s press and assault bike calories may be split between athletes as needed, one athlete works while the other rests. Wall walks must be performed synchronized, meaning both partners are working at the same time (more on that below).
  • Please note the different number of calories required per division: MM teams perform 18 calories, MF teams perform 16 calories, FF teams perform 14 calories.
  • The score is the total time to complete all 5 rounds, or the number of reps completed at the time cap.

Movement Standards – Devil’s Press

  • The rep begins with the athlete standing tall, and finishes with the KB/DB overhead with knees, hips, and arms fully locked out. The KB/DB must be over the shoulders of the athlete, not out in front.
  • The athlete must perform the burpee portion of the movement with one hand on the KB/DB. At the bottom, the thighs must touch the ground and the athlete’s chest must pass below the level of the KB/DB handle.
  • After performing the burpee portion per above, the KB/DB just has to get from the ground to overhead. This can be done snatch style (one continuous motion) or clean & jerk style (ground to shoulder, then shoulder to overhead).

Movements Standards – Assault Bike

  • Bike monitor shall be begin from 0 each round (reset the monitor between rounds).
  • An athlete may be seated on the bike, waiting, while the other athlete is finishing up the devil’s press.
  • Rollover calories are allowed, but the athlete must remain seated on the bike until the required reps are met.

Movement Standards – Synchro Wall Walk

  • Athletes must be synchronized at the top of the rep (both hands from each athlete touching the designated line at the same time).
  • Rx – Hands shall start on a tape line 53″ away from the wall. Hands shall finish on a tape line 10″ away from the wall (synchronized, per above).
  • Intermediate – Hands shall start on a tape line 53″ away from the wall. Hands shall finish on a tape line 25″ away from the wall (synchronized, per above).
  • Note: all athletes, regardless of gender or division, will utilize the same start line (53″ away from the wall).
  • Wall walk movement standards mirror that from the CrossFit open: the rep begins and ends with the athletes lying down, with their chest, feet, and thighs touching the ground. At the start and fish of each rep, both hands must touch the first tape line. Both feet must be touching the ground at the beginning and end of each rep. Both hands must remain on the tape until both feet are on the wall and no longer touching the ground.