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CanWest Games Online Qualifier

Workout

Complete for time:
12 Minute Time Cap

ELITE

21 Deadlifts 225/155lb
500 m Row
18 Hang Power Clean 135/95lb
500 m Row
15 Thrusters 95/65lb
500 m Row

* 500M Row Counts for 1 Point

Intermediate

21 Deadlifts 185/135lb
500 m Row
18 Hang Power Clean 115/75lb
500 m Row
15 Thrusters 95/55lb
500 m Row

* 500M Row Counts for 1 Point

Scaled

21 Deadlifts 155/105lb
500 m Row
18 Hang Power Clean 95/65lb
500 m Row
15 Thrusters 75/45lb
500 m Row

* 500M Row Counts for 1 Point

** Athletes can use 3 bars if they want.

 

** ELITE ATHLETES SHOULD VIDEO THEIR WORKOUTS TO AVOID A REDO!!!!

Workout Standards

Event Description (*Notice TIE BREAKER)

The athlete must begin standing tall behind the bar on the call 3,2,1 Go! the athlete may bend down and pick up the bar. The athlete will complete all the assigned repetitions above and on the completion of the last repetition the score will be recorded to the nearest second.

If someone can not complete the event in under 12 minutes their score will be penalized 1 second for every INCOMPLETE rep.

The 500m row counts for 1 point.

If an athlete does not finish the row, and are in the FINAL 500m when the time cap expires the athlete will record the meters they were successful in completing for the tiebreaker.

Ex: An athlete finished 330 meters of the final 500m row when the time cap expires. Their score is recorded as 12:01 Tie breaker: Rowed 330 meters

**THE TIEBREAK IS ONLY RELEVANT FOR THE FINAL 500M ROW.

Score input is the total of all team members

Movement Standards

Deadlifts

-        This is a traditional deadlift with the hands outside the knees. Sumo-deadlifts are not allowed.

-        Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout.

Hang Power Clean

-        This bar must begin in the hang position, above the knees. When lifted from the ground the athlete must stop in the hang position before lifting it to the shoulders.

-        The bar must be lifted in one continuous motion to the shoulders.

-        The athlete must stand with the knee and hips fully extended with the bar supported at the shoulders with control.

-        The feet must be positioned under the shoulders or hips.

Thruster

-        This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lock out overhead. The bar starts on the ground. No racks allowed.

-        The hip crease must pass below the knees. A full squat clean into the thruster is allowed if the rep begins with the bar on the ground.

-        The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels.

Row

-        The rower must be reset before each subsequent 500 m effort.

-        A peer may reset the rower for you before you start.

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