MARBLE MAYHEM WEEK 2

Week 2 Marble Mayhem is here! I am super proud of everyone who crushed it! It’s shaping up to be the best Mayhem Ever!

Week 2 is going to be a quick hit, but it’s going to get rough for sure!

Competition Athlete:

Complete as many reps as possible in 9 Minutes of the following:
3,6,9…
Deadlifts (225/155)
Toes to Bar
30 Double Unders

Level 1:
Deadlifts (155/105)
AbMat Sit Ups
30 Single Unders

Any other Modifications will be scored below Level 1:
  9 Deadlifts (95/65)
15 Anchored Sit Ups
21 Jumping Jacks

Standards and Regulations:
Athletes and Coaches can set up the are however they want. Bar must be on the floor loaded at the proper weight. Jump Rope must be on the floor not on any elevated surface. (ie. pull up bar, rack, box, bike…etc…)
At the start of the 3…2…1…Go! Athlete will begin with their Deadlifts.

Deadlifts.
Two hands on the bar at all times, Any grip is permitted. From the floor lift the weight until Standing to full extension. Shoulders, hips, knees locked out and in line. Return back to the floor and repeat until repetitions are completed.Can drop the bar every rep but cannot bounce into your hand to stand up. Bar must be touch and go or come to a complete stop if dropped from the top of the rep. No funny stuff.

Toes to Bar.
Two hands on the pull up bar. Feet at bottom must start off the floor and behind the pull up bar post and the athlete must lift both feet to the bar and touch with both feet at the same time for the rep to count and return to the start position. Cannot jump from the floor to the toes to bar. Must start with feet elevated, hanging from bar, feet behind post.
Both feet touch at same time.

Double Unders.
Rope begins on floor. Not anywhere else. Not hanging. Rope passes under your feet in one jump twice for a each rep to count. If the rope hits your feet and does not pass under that is a no rep. We count by ones here at Marble. No funny stuff.

AbMat Sit Up.
Start in a butterfly position. Lay back hands hit the floor behind you, sit up hands hit the floor by your feet. Keep your butt and feet down best you can.

Single Unders.
Rope begins on floor. Not anywhere else. Not hanging. Rope passes under your feet in one jump for each rep to count. If you get tripped up without the rope passing under your feet, no rep. We still only count by ones here. No funny stuff.

Rx minimum requirement: 3 rounds of work.

Weightlifting Complex

Hang Squat Cleans x 4 Reps.

Bar starts on floor, not elevated or from a rack. Athlete Must Stand up full extension before beginning from the hang. Hang position is above the knee, not below the knee. Each rep must be complete with a full squat and stand up to full extension, hips shoulders and knees locked out and in inline every rep. Ask your judge to tell you “good” at the end of each rep for added security that you finished standing up completely and are ready for the next rep.

This should be a pretty simple week! I’m looking forward to watching you crush it!

Good Luck!

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