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Rope Sprint

Cap 6

For time:
25/20 Calorie Row
15 Burpee Box Jump Overs
5 Rope Climbs

Rx: 30/24” Box; feet must jump back and jump up together and in line on the burpees; box jump must be a 2-footed take off jump; rope climbs to 15’.

Scaled & Age Group: 24/20” Box; burpee step down and step up allowed; box step ups allowed; rope climbs to 11’

Athletes will start seated on the rower. On the call of 3-2-1 go, athletes will grab the handles and row 25/20 calories. Once completed, they will advance forward and perform 15 burpee box jump overs. Once completed, they will advance forward and perform 5 rope climbs. Once completed, they will run forward until both feet step off the dollamur mats onto the court on the west of the rig.

Row
The athlete may adjust the damper and straps before the workout starts. The judge will ensure the monitor is turned on, set to calories on the “large number” display option (5th display button), and zeroed out. The athlete must stay seated until the monitor shows 25/20 calories.

Burpee Box Jump Overs (Rx)
Athletes must perform a burpee before each box jump over. Athletes must jump both feet back at the same time as they drop to the floor. Athletes’ chest must touch the floor with the body straight in line with the box. Rx athletes must jump both feet up at the same time and they must land in line with each other. They may take an extra step or steps forward to the box after jumping up from the burpee. Rx athletes must perform a two-footed jump onto or over the box. Athletes do not have to open their hips on top of the box. Athletes may jump completely over the box. Athletes may jump down or step down off the box. Athletes must turn to face the box before their next burpee.

Burpee Box Step Overs (Scaled & Age Group)
Athletes may step down and step up on their burpees. Athletes’ chest must touch the floor with the body straight in line with the box. There is no requirement for the feet jumping back and jumping up together. Athletes may step onto or jump onto the box. Athletes do not have to open their hips on top of the box. Athletes may jump or step down off the box. Athletes must turn to face the box before their next burpee.

Rope Climbs
The rope climb starts with both feet on the floor. Rx rope climbs count once one of the athlete’s hands touches the metal crossbar at the top of the rig. Scaled rope climbs count once one of the athlete’s hands touches the 11’ tape (or above the tape). A controlled descent is encouraged but not required.