INVERTED SERPENT, by CRYOSPA

FORMAT

10 Minute AMRAP

• 50 ft. synchro worm lunges

• 8 worm clean and jerks

• Then athletes split…

  • Athlete 1: 50 ft. worm drag

  • Athlete 2: 25 ft hand walk

Details: 3, 2, 1…Both athletes will approach the worm and once on shoulders they will complete synchronized walking lunges 50 ft. across the floor. Once both athletes feet cross the 50 ft. mark, athletes will be begin worm clean and jerks. Following clean and jerks, one athlete will move forward to the hand-walking line and begin their version for 25ft. Simultaneously, the other athlete will pick up the worm with a bear hug, and drag it, staying behind their partner throughout. If the worm is dropped (entirely on the ground), both athletes must go back to their starting spot and begin again (where the clean and jerk was completed). Athletes do NOT need to alternate (ex: one person could hand walk every time). Score is rounds and reps completed.

DIVISION SPECIFICS

• Worm weight:

  • RX: 140/110

  • Intermediate: 130/90

  • Novice: 90/75

• Hand walking:

  • RX: 25 ft. hand walk, with a full 360 degree pirouette in the middle (can be completed in 3 sections but no more - see details in standards)

  • Intermediate: hand walk with no minimum requirement

  • Novice: seal walk (with sliders on feet - see details in standards)

STANDARDS

worm lunges: athletes get worm on same shoulder in any fashion they chose - then in a synchronized fashion both athletes begin walking lunges forward, tapping back knee each rep and coming to a full standing position at the top (knees and hips at full extension). Athletes may NOT take mini steps forward to adjust feet. If athletes drop worm, they must pickup where they left off and continue until BOTH feet of BOTH athletes are past designated line.

worm clean and jerks: reps come from the floor each time - athletes pull worm to same shoulder, then press/jerk overhead to other shoulder, and finish rep when they return/drop worm to the ground.

worm drag: athlete must bear hug worm, and walking backward make their way down the floor staying behind their handwalking partner throughout - at least 1 end of the worm must be off the ground (it’s acceptable for both to be off the gound), but if at anytime both ends, AKA the entire worm, are dropped to the ground both athletes must start over (go back to the start line). Worm drag is complete when both if athletes feet AND the worm are fully across the finish line.

RX hand walking with pirouette: hands must begin behind hand walking line and as feet leave the ground athlete may make progress. Athlete must proceed unbroken (without feet touching ground) at least into the pirouette square (both hands past line). Once in pirouette square, athlete must begin 360 degree turn with hands on center line, and finish with hands back on center line to show a full rotation without coming down. Athlete must then begin next hand walking segment with hands behind line and complete unbroken until both hands pass finish line. Athletes may do this entire portion unbroken if adhering to standards, OR break into 3 parts (each which must be unbroken individually).

Intermediate hand walking: hands must begin behind hand walking line and as feet leave the ground athlete may make progress - these don’t have to be pretty so even if it’s a couple steps at a time you’re fine. Judges will track where hands left off, so athletes may restart as needed. Athlete is complete when both hands cross finish line.

Seal walk: feet go on sliders and hands start behind the line - throughout seal walk, only parts of body that can touch the ground are hands and sliders but other than that, no strict body position standards (judges will track where hands are so if knees come down or athlete rests, you pick up where you left off) - athlete is not complete until hands AND
feet pass finish line