BLACKOUT BARBELL ARENA
Event 3
For time
14:00 Time cap

RX
5-7-9
Alternating dumbbell snatch (70/50)
Lateral burpee over dumbbell 
-60 Toes to bar-
9-7-5
Lateral burpee over dumbbell
Alternating dumbbell snatch (70/50)

Intermediate/ 40+ Masters
5-7-9
Alternating dumbbell snatch (50/35)
Lateral burpee over dumbbell 
-40 Toes to bar-
9-7-5
Lateral burpee over dumbbell
Alternating dumbbell snatch (50/35)

55+ Masters
5-7-9
Alternating dumbbell snatch (35/25)
Lateral burpee over dumbbell 
-30 Toes to bar-
9-7-5
Lateral burpee over dumbbell
Alternating dumbbell snatch (35/25)

Scaled
5-7-9
Alternating dumbbell snatch (35/25)
Lateral burpee over dumbbell 
-60 Knee raises-
9-7-5
Lateral burpee over dumbbell
Alternating dumbbell snatch (35/25)


•	At 3-2-1 Go, P1 will move from the start mat and complete 5 alternating dumbbell snatches followed by 5 lateral burpees over the dumbbell 
before returning to the start mat and tagging in P2.
•	P2 will complete 5 alternating dumbbell snatches followed by 5 lateral burpees over the dumbbell before returning to the start mat and 
tagging in P3.
•	P3 will complete 5 alternating dumbbell snatches followed by 5 lateral burpees over the dumbbell AND THEN ADVANCE THE DUMBBELL TO THE ROUND OF 7's before returning to the start mat and tagging in P1 to start the round of 7’s.  
•	This flow will continue with the round of 7, then the round of 9.

Once the 3 rounds are completed, all 3 athletes will work together to complete the prescribed number of gymnastics.  Once complete, athletes will 
remain under the rig, working back towards the start mat in reverse order of movements and repetitions.

•	P1 will move from the rig and complete 9 lateral burpees over the dumbbell followed by 9 alternating power snatches before returning to the rig and tagging in P2.
•	P2 will move from the rig and complete 9 lateral burpees over the dumbbell followed by 9 alternating power snatches before returning to the rig and tagging in P3.
•	P3 will move from the rig and complete 9 lateral burpees over the dumbbell followed by 9 alternating power snatches before returning to the rig and tagging in P1 to start the round of 7’s.
•	This flow will continue with the round of 7, then the round of 5. Once P3 completes the last. dumbbell snatch on the round of 5, ALL 3 
athletes must return to the start mat for time.


Scoring
•  A time of completion will be given when all 3 athletes cross the finish line at
their start mat.
•  A time of cap plus a 1 second penalty for all repetitions that are incomplete will be given to teams who do not complete the prescribed work. 


Movement Standards
Alternating Dumbbell Snatch Standard
Overview:
The alternating dumbbell snatch begins with the dumbbell on the ground and ends with the dumbbell locked out overhead with hips, and knees fully 
extended. The athlete must alternate arms after each repetition.

Start Position
•	Each repetition begins with the dumbbell on the ground.
•	Both heads of the dumbbell must touch the floor on each rep.
•	The athlete may begin with either hand but must alternate arms every repetition.
•	The dumbbell is lifted from the ground to the overhead position in one continuous motion. no stopping at the shoulder and pressing overhead.
•	The dumbbell must remain in the athlete’s control throughout the lift.
•	The dumbbell may be switched on the ground or in the air.

No-Rep Situations
•	Both heads of the dumbbell do not touch the ground.
•	The athlete fails to alternate arms with each rep.
•	The dumbbell stops at the shoulders (no clean and pressing).
•	The arm is not fully locked out overhead.
•	The athlete does not reach full hip and knee extension at the top.
•	The dumbbell finishes in front of the body (not overhead).
•       The athlete drops the dumbbell from above the shoulders or does not maintain control.



Movement Standards  
Lateral Burpee Over Dumbbell 

Overview:

The lateral burpee over dumbbell begins with the dumbbell on the ground and the athlete standing next to the dumbbell.  The athlete will then 
perform a burpee  by descending to the ground contacting the chest and thighs to the floor and then ascending back to their feet before jumping 
laterally directly over the dumbbell. 

Standard
•        Athletes will start standing perpendicular to the dumbbell. 
•        Athletes must perform a burpee with the chest and thighs touching the floor at the bottom.
•        Athlete may jump or step back into the bottom of the burpee.
•        Athlete may jump or step up from the burpee.
•        Athlete must return to their feet before jumping laterally.
•        A two-foot takeoff is not required
•        Landing may be on one or two feet.

Passing Over the Dumbbell
•        Athlete must jump laterally over the dumbbell.
•        The dumbbell cannot be touched by the hands or feet.
•        The feet must be clearly over top of the dumbbell. 


Rep Completion
A rep is complete when the athlete has:
•        Performed a burpee with chest & thighs touching the ground.
•        Jumped laterally over the dumbbell.
•        Landed on the opposite side ready for the next rep.


No-Rep Situations
•        The burpee is not properly performed
•        The feet touch the dumbbell during the jump or step
•        The athlete does not jump directly over the dumbbell

 

 

Movement Standards
Toes-to-Bar 

Overview:

Athlete begins hanging from the pull-up bar with arms and legs fully extended with their heels behind the vertical plane of the pull up bar.  
An upward swing is then initiated bringing both feet into contact with the pull up bar between the hands.  A repetition is complete when both feet 
touch the pull up bar at the same time. 

Standard
•       Athlete begins hanging from the pull-up bar with:
•       Arms fully extended
•       Feet off the ground
•       Grip can be overhand, underhand, or mixed.
 
Rep Requirements
For a rep to count, the athlete must:
•       start from a full extension.
•       Heels must pass behind the vertical plane of the bar before initiating the upward swing.
•       Both feet, at the same time, must make contact with the bar between the hands.
•       Any part of the foot (toes preferably, but ball/instep allowed) counts as long as both feet touch simultaneously.

After touching the bar, the athlete must return to a full hang where:
•       Arms are extended
•       Heels pass behind the bar’s vertical plane
 
This reset must occur before starting the next rep.


No-Rep Situations
•       Only one foot touches the bar
•       Feet do not touch the bar between the hands
•       Feet touch bar at different times
•       Heels do not pass behind the bar at the bottom
•       Kicking or pushing off the support structure


 

 

Movement Standards
Knee Raises

Overview:
Athlete begins hanging from the pull-up bar with arms and legs fully extended with their heels behind the vertical plane of the pull up bar. 
An upward swing is then initiated bringing both knees clearly above the hip crease. A repetition is complete when both knees are above the hip 
crease at the same time. 

Standard
Athlete begins hanging from the pull-up bar with:
•       Arms fully extended
•       Feet off the ground
•       Grip can be overhand, underhand, or mixed.
 

Rep Requirements
For a rep to count, the athlete must:
•       Start from a full extension.
•       Heels must pass behind the vertical plane of the bar before initiating the        upward swing.
•       Both knees, at the same time, must rise about the hip crease.

After completing each repetition, the athlete must return to a full hang where:
•       Arms are extended
•       Heels pass behind the bar’s vertical plane
 
This reset must occur before starting the next rep.

 No-Rep Situations
•       One or both knees do not rise above the hip crease
•       Heels do not pass behind the bar at the bottom
•       Kicking or pushing off the support structure