ONLINE QUALIFIER EVENT #3

Event 3
Player's Choice

9 Minute AMRAP

Athlete 150 Double Unders
12 Pull Ups
15 Deadlifts 155/105lbs
OR
Athlete 250 Double Unders
9 Chest To Bar
15 Deadlifts 155/105lbs
OR
Athlete 350 Double Unders
6 Bar Muscle Ups
15 Deadlifts 155/105lbs
OR
Athlete 450 Double Unders
3 Ring Muscle Ups
15 Deadlifts 155/105lbs

 

Event Description:

This workout is a ‘choose your own adventure’. Together, the team will decide which AMRAP each individual will complete. Once all team members have completed their designated AMRAP, total repetitions will be combined to form the team’s score.
Athletes begins standing tall with rope in hand, at the call of 3,2,1.. Go! The athlete will begin the first set of 50 double unders (or single unders). Continuing through their AMRAP until 9 minutes has expired.
*IMPORTANT NOTE: Single Arm Dumbbell Hand Power Clean = 10 reps total. The athlete must complete ALL 5 reps using one arm, before completing the next 5 reps using the other arm.

Scoring:

The score is the total repetitions of all team members scores combined.
If anyone on your team chooses to do the scaled variation, the whole team will be considered scaled. **Intermediate/Scaled division: If you are unable to complete the intermediate workout, you must check the modified box when entering your score. This does NOT apply to the Elite division**

Movement Standards:

Double Under

  • This is a standard double under where the rope passes completely under the feet twice for each jump.
  • The rope must spin forward for the rep to count.

Single Under

  • This is a standard single-under in which the rope passes completely under the feet once for each jump.
  • The rope must spin forward for the rep to count.

Pull Up

  • Strict, kipping or butterfly variations are allowed if all other requirements are met.
  • At the bottom, the arms must be fully extended with the feet off the ground.
  • At the top, the chin must clearly meet the bar below the collarbone.

Chest to Bar Pull Up

  • Strict, kipping or butterfly variations are allowed if all other requirements are met.
  • At the bottom, the arms must be fully extended with the feet off the ground.
  • At the top, the chest must clearly meet the bar below the collarbone.

Bar Muscle Up

  • The athlete must begin with, or pass through, a hang below the bar with arms fully extended and feet off the ground.
  • Kipping the muscle up is permitted but pull-overs, rolls to support and glide kips are not allowed. The athlete’s feet must not rise above the height of the bar during the initial kip.
  • The athlete must pass through some portion of a dip to lockout over the bar. Only the athlete’s hands may touch the bar when completing the rep. No other part of the arm may touch the bar.
  • At the top, the elbows must be fully locked out while the athlete supports their body above the bar with the shoulders over or in front of the bar.

Ring Muscle Up

  • Athlete must begin with or pass through a hang below the rings, with the arms fully extended (with or without a false grip) and the feet off the ground.
  • Heels may not rise above the height of the rings during the kip.
  • Elbows must be fully locked out while in the support position above the rings.
  • Strict or kipping muscle ups are allowed, but swings and/or rolls to support are not allowed.
  • If consecutive kipping muscle ups are performed, a change of direction below the rings is required.

Deadlift

  • This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed.
  • Beginning with the barbell on the floor, the athlete lifts the bar until the hips and knees are at full extension, and the head and shoulders are behind the bar.
  • The arms must be straight throughout the rep. Bouncing the barbell off the ground is permitted at any time. If the athlete chooses to drop the bar from the top, they must allow the bar to settle before picking it up again.

Single Arm Dumbbell Hang Clean to Overhead

  • The dumbbell begins on the floor. Once lifted, the athlete must pause with the dumbbell at the hang position, either at their side or between their legs.
  • The athlete may perform a muscle clean, power clean, squat clean, or split clean, as long as the dumbbell comes up and makes contact with the shoulder before being lifted overhead.
  • Once at the shoulder, the athlete may get the dumbbell overhead using a shoulder press, push press, push jerk, or a split jerk.
  • The non-working hand may not come into contact with the body or the dumbbell at any point during the rep. Athletes may use two hands while lowering the dumbbell between reps.
  • At the top, arm, hips, and knees must be fully locked out with the dumbbell clearly over the middle of the body. This will indicate a completed rep.
  • If a split jerk is performed, both feet must return in line with the body while the dumbbell is locked out overhead.

Video Standards:
**YOUTUBE IS THE ONLY ACCEPTED VIDEO FORMAT**

If you are intending to qualify for the Main Event you will be asked for a video submission at the conclusion of the qualifier. To avoid having to redo a workout, please ensure you film your workouts at the time of completion. If you have a Smartphone, the app “WodProof” is highly recommended. A clock or timer with the running workout time clearly visible should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be seen clearly meeting the movement standards. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause. Please be sure you have enough battery life, memory and time to upload your video. You may need to increase the limit on your YouTube in order to allow a longer video. If an athlete qualifies to compete on-site at the CanWest, they will be asked to submit workouts chosen by The CanWest Judges team.