Go Utterly Full Send At Home With This Dumbbell Version of ‘The Standard’

‘The Standard’ was the final event of the 2019 CrossFit Games, in which the ten remaining male and female participants did 30 clean-and-jerks with the barbell at 60 kg, 30 ring muscle-ups, and 30 barbell snatches at 60 kg fought.

Unsurprisingly, Mat Fraser won the men’s event and was crowned champion for the fourth year in a row before winning a fifth and retiring in 2020. Tia-Clair Toomey took the women’s side and took her third title in a row. She now has five crowns and counts. It goes without saying that she and any competitors she has defeated are some of the fittest people in the world. And we assume that no matter how much you want to be, you are not yet an undiscovered elite CrossFit Games athlete.

So since we’re not undiscovered elite CrossFit Games athletes either, we’ve adapted the original training to make it much more accessible. Scott Britton, MH Elite Coach and co-founder of the Functional Fitness charity movement Battle Cancer, has swapped the barbell for dumbbells and swapped the highly technical gymnastics for a classic bodyweight movement. This is how you can hit The Standard whether you’re at the gym or working out at home. After all, hybrid training doesn’t mean making excuses.

Your goal is to do all 90 reps as quickly as possible. Then rest for as long as you needed before repeating for a second round. Then lie down.

“This is a sprint, but that doesn’t mean you can’t break things up. Actually, it would be angry not to do that, ”says Britton. “If you’re strong with dumbbells, clean sets of 10s and jerks with short breaks to keep you fresh for the pull-ups. Likewise, if you are a bodyweight hero just stay within your limits so you can get past the snatches. “

2 rounds:

1) Dumbbell Clean and Jerk x 30

Start with the dumbbells just outside of your feet and hang from your hips to grab them. (A). Stand up again with a slight jump and use the momentum to pull the dumbbells onto your shoulders (B.). Stand up straight. From here, dip your knees in, then use the force of your legs to push your two dumbbells high above your head to lock them in place (C.). Lower the weights to the floor in a controlled manner and repeat the process.

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2) chin-up x 30

Grasp a pull-up bar shoulder width apart with the overhand grip, lift your feet with straight arms hanging freely from the floor. (A) Pull yourself up by bending your elbows while squeezing your shoulder blades together. When your chin passes the bar, (B.) Pause before lowering to the starting position.

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3) Dumbbell Snap x 30

Start with a dumbbell on the floor between your legs. Crouch down and take the weight (A). Ride up through your hips, creating momentum to pull the barbell toward the ceiling in one motion, and then exit the head in full lockout (B.). Squat down and bring the weight back to the starting position.

Rest for the time it took you on the first lap. Then repeat for a second round. Much luck!

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