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CanWest Games Online Qualifier

Workout

 

5 Rounds:

ELITE

3 Minute AMRAP:

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

Rest 1 minute between rounds


Intermediate

3 Minute AMRAP:

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

Rest 1 minute between rounds

Scaled

3 Minute AMRAP:

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

Rest 1 minute between rounds

** ELITE ATHLETES SHOULD RECORD THEIR VIDEOS TO AVOID A REDO!!

 

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.

Burpee

-        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.

 

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