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CanWest Games Online Qualifier

Workout

7 MINUTE AMRAP

Elite 

5 Ring Muscle Ups
10 Box Jumps 24”/20”
15 KB Swings 32/24 Kgs


Intermediate

8 Pull Ups
10 Box Jumps 24”/20”
15 KB Swings 24/16 Kgs


Scaled

8 HR Push Ups
10 Step ups 20”/20”
15 KB Swings 16/12 Kgs

 

Event Description

On the call on 3,2,1 Go! Athletes will have 7 minutes to accumulate as many rounds and reps as possible. Every repetition counts for 1 point and after 7 minutes the score will be recorded as total reps completed
Ex: An athlete completed 6 Rounds plus 5 muscle ups and 6 box jumps. The athletes score will be recorded as 191 total points.

Workout Standards

Movement Standards

Ring Muscle Up (Rx)

-        In the muscle-up, you must begin with, or pass through, a hang below the rings with arms fully extended (with or without a ‘false grip’) and the feet off the ground.

-        The elbows must be fully locked out while supporting yourself above the rings

-        Kipping the muscle-up is acceptable, but swings or rolls to support are not permitted

-        If consecutive kipping muscle ups are performed, a change of direction below the rings is required.

Pull Ups (Intermediate)

-        At the starting position, the arms must be fully extended at the bottom 

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

-        Kipping or butterfly pull-ups are allowed if all the requirements are met

Hand Release Push Ups (Scaled)

-        The HR push up starts in the bottom position with the athlete’s chest, hip and legs resting on the ground

-        The hands are lifted off the floor, so the judge can clearly see the hands have been raised

-        The athlete will then push themselves to the top position from the feet and support themselves with their elbow straight and their body in a straight position from the ankles through to the shoulders.

Box Jump (RX, Intermediate)

-        This is a two-foot jump onto the box

-        The hips and knees must open fully while standing on the box

-        Both feet must land together on top of the box at the same time

-        You may jump or step down

Step Up (Scaled)

-        Athletes may lead with any leg on the up phase

-        At the top, both feet must come together with the knees, hips extended, and the upper body upright and not leaning forward

 

-   Athlete can jump up if they choose

-        Athletes must step down, a jump down is not permitted

Kettle Bell Swing

-        The Kettle bell must move through the athlete’s legs with straight arms

-        The athlete must swing the kettle bell clearly above the horizontal line of the shoulders

-        The arms must be kept straight in the top position

 

-   The knees and hips must be fully extended at the top of the movement

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