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CanWest Games Online Qualifier

Workout

AMRAP 20
18 Kipping Handstand Push Ups
16 Chest to Bar Pull Ups
34 Double Unders
16 Wall Balls, 20/10ft, 14/9ft 
18 Toes to Bar

Variations:
Scaled Individuals/Masters 55+
18 Hand Release Push Ups
16 Kipping Pull Ups
34 Single Unders
16 Wall Balls 20/10ft, 14/9ft
18 Hanging Leg Raises


Workout Notes:
*
please note the submission deadline of 7PM Mountain Standard Time
*score is total reps completed in the 20 minute AMRAP

 

Workout Standards

Event Description:
On the call of 3,2,1 Go, Athletes will begin the 20 Minute AMRAP. You will complete the repetitions in the correct order for 20 minutes. Your score will be the total repetitions accumulated in the 20 minute AMRAP.

Movement Standards:

Kipping Hand Stand Push Up

-  Every repetition of the handstand push-up begins and ends at the top of a handstand with the arms fully locked out, the heels in contact with the wall, the hips open and the body in line with the arms. At the top of the rep the feet must be in contact with the wall. The palm of the hands must remain inside the pre-marked box on the ground throughout the entire rep.

-  At the bottom, the athlete’s head must touch the ground. The feet do not need to remain in contact with the wall for the entire movement. The palm of the hands must stay within the width of the box marked on the ground, the fingers may extend past the line.

-  34” max hand width. This must be clearly shown in the athlete’s video.

Chest to Bar Pull Up

-  This is a standard chest-to-bar pull-up. Strict, kipping or butterfly pull-ups are allowed if the requirements are met. The arms must be fully extended at the bottom, with the feet off the ground.

-  At the top, the chest must clearly meet the bar below the collarbone.

Hand Release Push Ups

-  A straight body position must be maintained throughout the push-up. No snaking, sagging or pushing up from the knees is allowed. The elbows must be locked out at the top with the feet no wider than shoulder width.

-  At the bottom, the chest must touch the floor, and the hands must be lifted completely off the ground. If this is not obvious, a no rep will be called.

-  The feet must always remain on the ground.

Kipping Pull Ups

-  The arms must be fully extended at the bottom of the rep, in the starting position.

-  At the top, the chin must clear the horizontal plane of the bar.

-  Strict, kipping or butterfly pull-ups are all allowed if all the requirements are met.

Double Under

-        This is the standard double-under in which 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.

Wall Balls

-  In the wall-ball shot, the medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target.

-  The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall, it is a “no rep.” If the ball drops to the ground from the top, it cannot be caught off the bounce to begin the next rep. The ball must settle on the ground before being picked up for the next rep.

Toes to Bar

-  In the toes to bar, the athlete must go from a full hang to having the toes touch the pull-up bar. At the start of each rep, the arms must be fully extended with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body

-  Both feet must meet the pull-up bar at the same time, inside the hands.

Hanging Leg Raises

-  The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar, not out front.

-  The heels must be elevated to clearly cross the horizontal plane of the crease of the hips

-  Legs can be straight or bent if the movement standards are met.


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.

Support

If you have any questions about the workouts and standards, please contact the event organizer, MORGAN CHAULKsupport@canwestgames.com

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