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CanWest Games Online Qualifier



5 Rounds:


3 Minute AMRAP:

6 Alternating DB Power Snatch 50/35lb
9 Burpee
12 Toes to Bar

Rest 1 minute between rounds


3 Minute AMRAP:

6 Alternating DB Power Snatch 50/25lb
9 Burpee
12 Hanging Leg Raise

Rest 1 minute between rounds


3 Minute AMRAP:

6 Alternating DB Power Snatch 35/15lb
9 Burpee
12 Ab Mat Sit Ups

Rest 1 minute between rounds



Workout Standards

Event Description

On the call on 3,2,1 Go! athletes will have 3 mins to accumulate as many rounds and reps as possible. Every repetition counts for 1 point and after a 3 minute round the athlete will record total reps ex: An athlete completes 4 total rounds in 3 mins, the round count will be 27 points. The athlete will then have precisely 1 minute to rest and then complete 4 additional rounds in the same manor. After all, 5 rounds have been completed the total reps for all 5 rounds will be added together for the final score.

**Every round begins with the Dumbbell Snatches. 

Movement Standards

Alternating DumbBell Power Snatch

-        The dumbbell snatch starts with the dumbbell on the ground and finishes with the dumbbell directly overhead.

-        At the bottom of the movement, BOTH heads of the dumbbell must touch the ground.

-        The dumbbell must be lifted overhead in one motion. Touch-and-go is permitted.

-        Athletes must alternate arms after each repetition and may not alternate until a successful rep is achieved.

-        The non-lifting hand and arm may not be in contact with the body during the repetition.

-    The transition of the dumbbell snatch can occur at any point after the rep is complete.


-        At the top, the arms, hips, and knees must be fully locked out with the dumbbell clearly over the middle of the athlete’s body when viewed from profile.


-        At the bottom position the athlete’s chest and hips must touch the ground.

-   Elite and Intermediate teams must do a two foot jump back into the burpee. Scaled athletes can step back.


-        At the top of the burpee the athlete must jump vertically so that their torso is perpendicular to the ground. If the athletes body does not come to a vertical position in the finish it will be a “no rep”.

-   In the finish position of the rep, arms have to be in an over head position. Arms can be straight or bent. 


Toes to Bar (ELITE)

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

-        Both feet must touch the bar together at some point.  The feet must touch on the inside of the arms.

Hanging Knee Raise (Intermediate)

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

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

Ab Mat Sit Up (Scaled)

-        The athlete must use an AB mat for sit ups.

-        In the bottom position the athlete must sit back so at least their shoulder blades and hands make contact on the mat behind the Ab mat.

-        At the top the athlete must touch the top of  the toe box on their shoes with both hands.

-        The athlete may have knees together or apart.



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