06/11/2023
🚣♀️ EVENT 5 🚣♀️
Brought to you by Crave Rowing!
WE ROW TOGETHER, WE GROW TOGETHER
For time: 12 Minute Time Cap
INTERMEDIATE
1000m Row (split however you want)
30 Synchro Toes to Bar or 60 Synchro Leg Raises
750 Row
20 Synchro HSPU or 50 Hand Release Push-Ups
500m Row
RX
1000m Row (split however you want)
40 Synchro Toes to Bar
750 Row
30 Synchro HSPU
500m Row
STANDARDS
Toes to Bar
-The rep is credited when both feet contact the bar between the hands at the same time
Hanging Leg Raises
-The rep is credited when the athlete’s feet rise above the hips
Strict HSPU
-The athlete must perform the handstand push-ups with their outside hand touching the tape line 10 inches from the wall and starts in the lockout position
-This tape line must be 60 inches long and no wider than 2 inches
-Any portion of the athlete’s hands may be touching the line
-Each rep begins and ends with the athlete in the lockout position with the heels against the wall, and arms fully extended
-At the bottom, the head must make contact with the ground
-The feet do not need to remain in contact with the wall for the duration of the movement, but the feet must return to the wall at the beginning and end of each rep
-Only the heels may touch the wall during the repetition. The feet may be no wider than the width of the hands at any point
-Each rep is credited when the athlete returns to the lockout position with the heels on the wall; arms, hips, and legs fully extended; and shoulders in line with the body
Hand Release Push-Ups
-Intermediate athletes can do hand-release push-ups instead of kipping HSPU if they choose to do so
-Elbows must be locked out with the feet no wider than shoulder width
-A straight body position must be maintained throughout the push-up
-No snaking, sagging, or pushing up from the knees
-Each rep is credited when the athlete returns to the lockout position where the elbows are locked out and the body is in a straight, plank position
-The chest (ni**le line or above) must touch the floor (belly doesn’t count)
-Then, the hands must be lifted completely off the ground
