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CanWest Games Online Qualifier

Workout

12 MINUTE TIME CAP
Complete For Time

200 Double Unders
100 Foot Dual Front Rack Walking Lunge @ 50/35lb - 25ft LANE MAX
40 Toes-to-Bar
30 Wall Balls 20/10ft, 14/9ft
20 Snatch @ 115/75lb – TIE BREAK TIME
100 Foot Handstand Walk - 5 ft MINIMUM

Variations

Intermediate Division

200 Double Unders
100 Foot Dual Front Rack walking Lunge @ 50/35lb - 25ft LANE MAX
40 Toes-to-Bar
30 Wall Balls 20/10ft, 14/9ft
20 Snatch @ 95/65lb – TIE BREAK TIME
25 Foot Left Arm Overhead Walking Lunge @ 50/35lb - 5 ft MINIMUM
25 Foot Right Arm Overhead Walking Lunge @ 50/35lb - 5 ft MINIMUM

Scaled Division

200 Single Unders
100 Foot Dual Front Rack Walking Lunge @ 35/20lb - 25ft LANE MAX
40 Hanging Leg Raises
30 Wall Balls 20/10ft, 14/9ft
20 Snatch @ 75/55lb – TIE BREAK TIME
100 Ft Bear Crawl - 5 ft MINIMUM

Workout Standards

Workout Notes

*Deadline for score submission is Monday May 06 at 7PM MST
*Your team score will be each persons time individually
*Teams do not have to be together to complete the workout
*Scores must be submitted by the Team Captain
*If you are completing the scaled version of the workout please ensure you check off the box stating that the workout was modified when you enter your score

Event Description

Athletes will begin standing up, on the call of 3,2,1 Go athletes will begin the event. You will complete the repetitions in the correct order. Your tie-break time is the time it takes you to complete all of the snatches. Your score will be the time it took to complete the chipper OR the total reps completed.

Movement Standards

Dual Dumbbell Front Rack Walking Lunge

- Each lunge begins with the dumbbells at the shoulders, the feet together, and the athlete standing tall. The rear head of the dumbbell must be clearly over or slightly behind the center of the athlete’s body when viewed from profile.
- Hands must remain around the handle of the dumbbell at all times.
- The trailing knee must make clear contact with the ground. The athlete may step through their lunge as long as they reach full hip and knee extension at the top of each rep.
- Both heels must completely be across the finish line before the athlete may advance to the next movement.
- A 25-foot lane is the maximum distance an athlete can perform before turning around.
- The athlete must alternate legs for each repetition.
- A minimum of a 5-foot section must be completed unbroken.
- One 5-foot section is worth one point.

Single Arm Over Head Walking Lunge

- Each lunge begins with the dumbbells locked out overhead, the feet together, and theathlete standing tall.
- The trailing knee must make clear contact with the ground. The athlete may step through their lunge as long as they reach full hip and knee extension at the top of each rep.
- Both heels must completely be across the finish line before the athlete may advance to the next movement.
- A 25-foot lane is the maximum distance an athlete can perform before turning around.
- The athlete must alternate legs for each repetition.
- A minimum of a 5-foot section must be completed unbroken.
- One 5-foot section is worth one point.

Snatch

- The barbell begins on the ground and must be lifted overhead in one motion.
-Power, squat,muscle and split snatches are all permitted, but in each instance the athlete’s feet must be brought back in line. No hang snatches will be permitted.
- This is not a ground-to-overhead any way. A clean and jerk is a no rep. Touch and go is permitted but deliberately bouncing the barbell is not.
- The bar can be dropped from overhead. If a barbell is dropped, the barbell must settle on the ground before the athlete begins the next repetition.

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 come into contact with the 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 as long as the movement standards are met.

Bear Crawl

- The athlete must place both hands (entire hand, including palm and fingers) on the ground behind the mark line.
- Reaching across the line and placing hands into the section constitutes a no rep.
- During the bear crawl, the athlete must touch both palms to the floor and raise the hips above the height of the head. - If at any time the athlete stands up, drops to the floor or drops the hips below the height of the head, the athlete must restart from the last line crossed.
- Both hands and both feet must cross the line marking the 5-foot section to earn credit for that distance.
- Each 5-foot section will count as 1 rep.

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 fish eye 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 your limit on YouTube in order to allow a longer video.

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