TEAMSCLOSE
0 Items

8-6-4-2 – Deadlift / Dumbell Snatch

AAA

Female:

DL – 115, 145, 175, 205
DB Snatch – 20, 30, 40, 50

Male:

DL – 185, 225, 265, 305
DB Snatch50, 60, 70, 80

 

AA

Female:

DL155, 185, 215, 245
DB Snatch30, 40, 50, 60

Male:

DL – 225, 265, 305, 345
DB Snatch – 60, 70, 80, 90

 

A

Female:

DL185, 215, 245, 275
DB Snatch – 40, 50, 60, 70

Male:

DL – 265, 305, 345, 385
DB Snatch70, 80, 90, 100

 

Race rules.

 

Both males and females will peform the rep scheme, in each quadrant, that decreases in reps and increases in weight as the players move down the GRID. (8 of each in the first quadrant, 6 of each in the second quadrant, etc)

 

In the first quadrant, male Player performs first Element for men while female Player stands within the perimeter of the rectangular area of the first hash mark (Hash Box)

Upon completion of first Element for men, male Player stands in second Hash Box while female performs first Element for women.

Upon completion of first Element for women, female Player stands in third Hash Box while male Player performs second Element for men.

Upon completion of second Element for men, male Player stands in fourth Hash Box while female Player performs second Element for women

Players repeat this drill in each of the following three quadrants, with a decreasing repetition scheme. Teams may substitute at any time, but no Player may perform work unless the other on­field teammate is within the designated Hash Box. The race is finished when both Players cross the finish line after the female completes her eighth Element in the fourth quadrant.

A legal substitution is when contact occurs between athletes, but both feet of one athlete must be in the start zone. If the athlete crosses the start line to the GRID prior to contact with the athlete substituting out, the athlete will be called back to engage in that legal contact.

Example Video: In this particular version there is pistols instead of dumbell snatch. 

 

MOVEMENT STANDARDS

DEADLIFT

  • Player must elevate the barbell from the ground and obtain a fully standing position:
  1. hips open
  2. elbows and knees fully extended
  3. feet stationary, parallel and within shoulder width
  4. heels on the ground
  5. shoulders behind the vertical plane of the barbell
  • The repetition is counted when the Player achieves all points of performance simultaneously
  • There shall be absolutely no bouncing of the weight (bending of the arms on the way down)

DUMBBELL SNATCH

  • Player begins with one dumbbell on the ground
  • Player elevates dumbbell in one fluid motion to a position directly overhead with
    • hips open
    • elbows and knees fully extended
    • feet stationary, parallel and within shoulder width
    • heels on the ground
  • The repetition is counted when the dumbbell is returned to the ground in a controlled manner with the same hand that elevated it 
  • Dumbell reps must alternate. Hand switch may only happen while the dumbell is touching the ground (no switching midair)