ETX Fittest 2022

Complete the following complex for max load:

1 Power Clean

1 Shoulder to Overhead

1 Front Squat

1 Shoulder to Overhead

Time cap 5:00mEach movement is a separate movement and must be completed in the order programmed. Athlete hands can not come off of the bar at any time. 

Workout 2 -  will start 2:00m after Workout 1

Standards

Power Clean

·  This is a standard Power clean from the ground to the shoulders. A squat clean is not allowed. Athlete must recieve the barbell with hips above the knees.

·  The barbell begins on the ground.

·  The barbell must come up to the shoulders, with the hips and knees fully extended and the elbows in front of the bar.

Shoulder to Overhead

·  A shoulder press, push press, push jerk or split jerk may be used to get the weight overhead. Feet must be in align for rep to count.

·  The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body.

Front Squat

·  The crease of the athlete’s hip must be clearly below the top of the knees at the bottom.

·  The bar must remain in the front-rack position.

·   The rep is credited when the athlete’s hips and knees reach full extension while the bar is supported in the front-rack position.

Clips must be used. Athlete will start with an empty barbell. Athlete will load own barbell. Judge can not assist with weight changes. Athlete must declare the load before lifting. Judge is not responsible for calculating the total the bar. 

*Each movement must be a clear and separate movement. Athlete can not let go of the bar at anytime during the complex.

No thrusters allowed. 

 
Athlete must complete the power clean with extended knees showing control before starting shoulder to overhead. The shoulder to over head is complete when athletes arms and knees are fully extended with bar overhead. The front squat must start with athlete standing with knees extended with bar in the front rack position. The final shoulder to overhead must start in the front rack position with athlete standing with knees fully extended.

If athlete fails the shoulder to overhead the athlete can attempt again as long as the athlete does not let go of the bar.
 

*Standards subject to being changed at discretion of event organizer.

Will begin 2:00 minutes following the completion of Workout 1 

7 Minute AMRAP

7 Dumbbell Power Clean and Jerks         

9 Hand Release Push-ups                                  

11 Box Jump Overs                              

Score is total reps.

Tiebreak: last set of completed box jump overs

Dumbbell weights

16-54 RX 50/35lbs - 55+ RX 35/20lbs 

16-54 Scaled 35/20lbs - 55+ Scaled 20/10lbs 

14-15 RX 35/20lbs    14-15 Scaled 20/10lbs

Hand Release Push ups

All Divisions

Box Height

24" male  20" Female

Standards

Dumbbell Power Clean

·  For the clean, the dumbbells begin on the ground, outside the athlete’s feet.

·  Touch-and-go is permitted, and only one head of each dumbbell is required to touch the floor between repetitions.

·  No bouncing of the dumbbells. Dumbbells can not be dropped from overhead...this will be a no rep.

·  A muscle clean, power clean, squat clean or split clean may be used, as long as the dumb bells come up to the shoulders in one motion. One of the both dumbbells must make contact with the shoulder before performing the jerk. 

·  Once at the shoulder, the athlete may get the dumb bell overhead any way he or she chooses. Shoulder press, push press, push jerk and split jerk are all permitted. 

·  At the top the arm hips and knees must be fully locked out with the dumb bell clearly over the middle of the athlete’s body when viewed from profile with feet in line. Once the athlete has reached lockout the repetition will count.

Hand Release Push-ups

·  Elbows must be locked out with the feet no wider than shoulder width.

·  A straight body position must be maintained throughout the push-up. Toes cannot come off the ground during the entire movement.

·  No snaking, sagging, or pushing up from the knees.

·  The chest (nipple line or above) must touch the floor.

·  Then the hands must be lifted completely off the ground

·  Athlete must return to a straight body position with elbows locked out.

Box Jump Overs

·  The athlete starts with both feet on the ground on one side of the box.

·  Do NOT angle the box and jump or step up on the corner.

·  A lateral jump over the box (starting with the feet parallel to the box) IS permitted.

·  Athletes MUST step down from the box for the rep to count. Rebounding into the next jump is NOT permitted.

·  The rep is credited when both feet have touched the ground on the opposite side of the box. From there, they may begin their next rep.

·  A two-foot takeoff is always required, and only the athlete’s feet may touch the box.

·  After landing on the box, the athlete must step off to the other side.

·  Alternatively, the athlete may jump completely over the box.

·  If jumping over the box, the feet must pass over the box, not around it. A two-foot landing is required.

·  There is no requirement to stand tall while on top of the box.

Athlete can not push off their thighs during the box over.

*All scaled divisions and Masters 55+ RX  may step up. Both feet must touch the top of the box if steppping up and over and athlete must step off the box on the over. 

*Standards subject to being changed at discretion of event organizer.

For Time complete the following of:

1,000m Row  (Time of complettion of the row is Part B Score)

then                                             

5 Rounds                                            

5 Front Squats                                  

10 Bar Facing Burpees

12:00 minute time cap

2 scores

1. Part A Time of completition of workout or time cap plus reps completed.

2. Part B Time of completion of the 1,000 m row

Weights

18-39 RX 225/155lbs   -   

40-54 RX 185/130lbs    

55+ RX 155/105lbs

18-39 S 155/105lbs

40-54 S 135/95lbs     

55+ S 115/75lbs

14-15 RX 155/105lbs      

16-17 RX 185/130lbs

14-15 S 115/75lbs     

16-17 S 135/95lbs

Standards

Row

The monitor on the rower will be set at 1,000m. The athlete must stay seated on the rower until the monitor reads 0 meters. Time will be in the format of 00:00

Front Squats

· Each set of front squats must begin with the barbell on the ground.

· The crease of the athlete’s hip must be clearly below the top of the knees at the bottom.

· The bar must remain in the front-rack position.

· A full squat clean is permitted but not required to start the movement. A full squat clean will be credited as a front squat. 

· The rep is credited when the athlete’s hips and knees reach full extension while the bar is supported in the front-rack position.

Bar Facing Burpees

· The burpees must be performed perpendicular to and facing the barbell.

· Athletes may jump or step back to reach the bottom position.

· The center of the athlete’s chest must be on the line, and the feet and hands must be straddling the line.

· The athlete’s head must stay behind the barbell.

· Hands and feet must remain inside the width of the plates.

· Stepping and/or jumping back to the starting position are both permitted. 

· The athlete MUST clearly jump over the barbell.

· Both feet must be off the ground as the athlete passes over the bar.

· Stepping over or galloping is NOT permitted.

· The athlete does NOT need to use a two-foot takeoff.

· Scaled divisions may step over the bar.

· Touching the barbell on the jump or step-over is a “no rep.”

· The rep is credited when both feet have touched the ground on the opposite side of the barbell.

· There is no requirement to land with both feet at the same time.

· The athlete must be perpendicular to and facing the barbell before starting the next rep. The athlete must straddle the 

· Athletes may not receive assistance moving or resetting their barbell unless safety is an immediate concern.

· If the athlete receives a “no rep” for any reason, the entire rep must be repeated

*Standards subject to being changed at discretion of event organizer.

For Time

1,000 m Row

(This score comes from the time of completion of the 1,000m Row of Workout 2 Part A)

Row

The monitor on the rower will be set at 1,000m. The athlete must stay seated on the rower until the monitor reads 0 meters. Time will be in the format of 00:00

For time:

50 Double Unders/100 Singles

5 Rope Climbs                  

40 Double Unders/80 Singles 

4 Rope Climbs                                                

30 Double Unders/60 Singles

3 Rope Climbs

20 Double Unders/40 Singles

2 Rope Climbs

10 Double Unders/20 Singles

1 Rope Climb

8 minute time cap

All RX Divisions:

Double Unders

15 foot rope ascent.

ALL scaled divisions:  

Double reps: Single unders

12 foot rope ascent.

Score: time of completion of the workout or time cap plus completed reps.

Tiebreak: Last set of completed jump ropes

Standards

Rope Climbs 15'/12'

·         Each rep starts with both feet on the ground.

·         The athlete may jump into the rope climb.

·         Any style of climbing is permitted.

·         The rep is credited when one hand clearly touches  above the designated mark.

·  During the descent of the climb the athlete may not drop from the rope until below the 11’ mark. Dropping from above the 11’ mark will be a no rep.

Double Unders/Single Unders

·  For RX divisions 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.

·  For scaled divisions this is the 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.

*Standards subject to being changed at discretion of event organizer.