arrow_back Submit Scores for A) Best of Both World

CanWest Games Online Qualifier


12 Minute Time CAP TOTAL for Part A and Part B

Part A)

3 Rounds for time of:

Row 20/15 Calories
20 Box Jump Overs @ 24/20”
15 Dual Dumbbell Front Squats @ 50/35lb


Part B)

1 Rep Max Snatch

Masters 55+/Teen 14-15/Scaled Individuals:
Dumbbell Weight --> 35/20 lbs

Workout Notes:
*please note the submission deadline of 7PM Mountain Standard Time
*part a and b are scored separately 
*the tie break for part b is your time for part a
*you can have help unloading and loading the bar



Workout Standards

Event Description:
On a 12 minute running clock, athletes will complete part a and part b.
Athletes will begin seated on the rower, you may have the handle in hand with the monitor reading zero calories.
ROW: On the call of 3,2,1 Go athletes will begin rowing until the designated calories are complete. The athlete must remain on the rower until it reads the assigned calories.
BOX JUMPOVERS: You may perform these facing the box or laterally.
DUMBBELL FRONT SQUATS: Once completed athletes will move to the dumbbells. You may squat clean or power clean the first rep. You may hold the dumbbells on your shoulders any way you like as long as the athlete maintains grip around the handle of the dumbbell.
You will repeat this for 3 complete rounds. Your time to complete part A is your tie break time for part B.
Once complete, you will immediately move on to the 1 rep max snatch attempt.
SNATCH:  You may have your barbell preloaded with your first attempt. You may also have people help you load your barbell during your attempts. Your score is your time to complete the 3 rounds and your heaviest successful lift. **These events will be scored separately.

Movement Standards:


-  The athlete may be seated on rower prior to the start of the event, handle can be in athletes’ hand. Any damper setting is fine.

-  Athlete must stay on the rower until designated calories reached and the judge gives the OK.

Box Jump Overs:

-  There is no requirement to stand tall while on top of the box. A two-foot takeoff is always required. Only the athlete’s feet may touch the box. The athlete may jump on top of the box using a two-foot landing and then jump or step off to the other side, or the athlete may jump completely over the box. If jumping over the box, the feet must go over the box, not around it, and the athlete may land on the opposite side in any fashion.

-  You may perform this facing the box or lateral jumps.

-  Each rep is counted when the athlete lands on the ground on the opposite side of the box, where they may begin their next rep.

-  Scaled categories may choose to perform box step overs. The athlete will still need to make contact on top of the box with both feet before stepping or jumping off the other side.

Dual Dumbbell Front Squats:

-  The rep begins from the top, with knees and hips extended and dumbbells on the shoulder.

-   A muscle clean or power clean to start is allowed. You may also squat clean the first rep.

-  The dumbbells must be held on the shoulders while maintaining grip.

-  At the bottom of the squat, the hip crease must pass below the knees.

-  At the top the hips and knees must be fully extended.

-  Only one pair of dumbbells may be used.


-  The athlete must bring the bar from the ground to the overhead position in one smooth motion.

-  At the top, the arms, hips and knees must be fully locked out with the bar directly over the middle of the athlete’s body and the feet in line under the body. No part of the body other than the feet may touch the ground during the execution of the lift.  A muscle snatch, power snatch, squat snatch or split snatch may be used.

Video Standards:

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.
If an athlete qualifies to compete on-site at the CanWest Games, they will be asked to submit one of the workouts chosen by The CanWest Games Judges team.


If you have any questions about the workouts and standards, please contact the event organizer, MORGAN

If you have questions about submitting your score visit the Help Center on how to submit online scores here