Team Event 4: Mirror Move
For Time:
10 Worm C&Js
M1M2 - 20 Synchro C2B + 10 Synchro DB OHS (100/70)
10 Worm C&Js
M1F1 - 20 Synchro C2B + 10 Synchro DB OHS
10 Worm C&Js
F1F2 - 20 Synchro C2B + 10 Synchro DB OHS
10 Worm C&Js
F2M2 - 20 Synchro C2B + 10 Synchro DB OHS
10 Worm C&Js
Time Cap: 15 Minutes
Flow
This event begins with the team on the start mat (behind the rig). At the sound of the beep, all 4 team members will move to the worm and begin 10 worm clean and jerks. At the completion of 10 worm clean and jerks the team will move the worm forward to the next designated spot, then both male athletes will move to the pullup bar and complete 20 synchro chest to bar pullups, with the resting teammates remaining at the worm. Upon completion of 20 synchro chest to bar pullups both athletes will move to the dumbbell and begin accumulating reps of synchro dumbbell overhead squats. At the completion of 10 synchro dumbbell overhead squats the athletes will return to the worm. The team will complete another 10 worm clean and jerks. The team will follow this pattern with a different set of partners completing the chest to bar pullups and dumbbell overhead squats as designated below:
Set 1- Male 1 and Male 2
Set 2- Male 1 and Female 1
Set 3- Female 1 and Female 2
Set 4- Female 2 and Male 2
At the completion of the final 10 clean and jerks the team will drop the worm and move to the finish line. When the team is on the finish mat together, time stops.
NOTE: The timing chip must be worn by the final member of the team to cross the finish line. Timing chip must be worn by female athlete at the back of the worm.
Scoring
The team score is the total time for completing the event.
Movement Standards
Worm Clean and Jerk
Each rep begins with the worm on the floor. All teammates must lift the worm to the shoulder in one smooth motion. The worm must be resting on the shoulder of all 4 Athletes at the same time before the jerk portion begins. Each rep of the jerk begins with the worm on the shoulders and finishes with the worm resting on the opposite shoulder. The entire worm must be moved by all teammates to the opposite shoulder and must be in contact with the opposite shoulder simultaneously for the rep to count. The worm then must go to the floor and be brought from the floor before starting the next rep. Touch and go reps are permitted.
Synchro Chest to Bar Pullups
This is a standard chest-to-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chest must clearly come into contact with the bar, below the collarbone. The synchronization portion of the movement is at the top with both athlete’s chests touching the bar.
Synchro Dumbbell Overhead Squats
The rep begins with the athletes standing tall with the DB positioned overhead. The athletes will squat down until their hips are clearly below parallel, and then stand tall until their hips, knees, and shoulders are in alignment. The athletes may hold the DB any way they choose so long as it is completely over the level of their head. Their elbows are not required to be locked out so long as they are able to maintain the overhead position. The rep is credited and the synchro portion of the movement is at the top of the squat. Once the movement is completed the athlete WILL bring the DB to the floor and not drop it from overhead; failure to do so will result in a no-rep.