CROSSFIT LICENSED MAXOUT - Liverpool Qualifiers 2024

RX MAXOUT

5 Rounds

15 minute TC

20/15 Rower Cals

10 Devil Press 1 x 22.5/15KG

10 Pull Ups

Remaining Time

Max Bar Muscle Ups

THROWDOWN

5 Rounds

15 minute TC

20/15 Rower Cals

10 Devil Press 1 x 22.5/15KG

10 Pull Ups

Remaining Time

Max Bar Muscle Ups

SCALED 

5 Rounds

15 minute TC

20/15 Rower Cals

10 Devil Press 1 x 22.5/12.5KG

10 Banded Pull Ups

RX (MaxOut)

Part A 8 Minute TC for each athlete 

Weight: 70/50KG

21 GTOH

21 Burpee Over Bar

15 GTOH

15 Burpee Over Bar

9 GTOH

9 Burpee Over Bar

Rest mins 8-9

Part B 9-14 minutes which is total weight 

5 minutes to establish

3 Hang Cleans + 2 STOH

Throwdown 

Part A 8 Minute TC for each athlete 

Weight: 60/40KG

21 GTOH

21 Burpee Over Bar

15 GTOH

15 Burpee Over Bar

9 GTOH

9 Burpee Over Bar

Rest mins 8-9

Part B 9-14 minutes which is total weight 

5 minutes to establish

3 Hang Cleans + 2 STOH

Scaled 

Part A 8 Minute TC for each athlete 

Weight: 45/30KG

21 GTOH

21 Burpee Over Bar

15 GTOH

15 Burpee Over Bar

9 GTOH

9 Burpee Over Bar

Rest mins 8-9

Part B 9-14 minutes which is total weight 

5 minutes to establish 

3 Hang Cleans + 2 STOH

This is a 2 part workouts, part A is for time athletes have 8 minutes each to complete part A) at the prescribed weight athletes can perform clean and jerk or snatch for the GTOH but must complete the required standard for the movement. The bar must start from the floor each rep. The bar must be stationary before performing your burpees, only the landing must be 2-footed, there is no requirement for full extension on burpees over the bar. 

This workout is for time 16 minutes total. Each athlete has 8 minutes.

Scoring examples below

Workout 1

Example 1

Example 1 athlete A time is 07:00 and athlete B time is 07:30. Total score 14:30(WITHIN TIME SCORES)

Example 2

Athlete 1 time is 08:18 . Which is the remaining reps left from the workout  9 snatches and 9 burpees. Athlete 2 time 08:02 has 2 burpees left.

Total time 16:20 (OUTSIDE THE TIME SCORES).

Workout 2 scoring example 

Athlete 1 80kg and athlete 2 100kg. Total weight combined 180kg.

Team captain will submit all scores and videos 

At minute 9 part B) begins, you have 5 minutes to establish the max weight for the complex, athletes must ensure the 1st is from the hang position, any variation (Power or Squat) is allowed. Athletes can use any variation of jerk or press to perform the shoulder to overhead.

RX (MaxOut)

Part A 8 Minute TC for each athlete 

Weight: 70/50KG

21 GTOH

21 Burpee Over Bar

15 GTOH

15 Burpee Over Bar

9 GTOH

9 Burpee Over Bar

Rest mins 8-9

Part B 9-14 minutes which is total weight 

5 minutes to establish

3 Hang Cleans + 2 STOH

Throwdown 

Part A 8 Minute TC for each athlete 

Weight: 60/40KG

21 GTOH

21 Burpee Over Bar

15 GTOH

15 Burpee Over Bar

9 GTOH

9 Burpee Over Bar

Rest mins 8-9

Part B 9-14 minutes which is total weight 

5 minutes to establish

3 Hang Cleans + 2 STOH

Scaled 

Part A 8 Minute TC for each athlete 

Weight: 45/30KG

21 GTOH

21 Burpee Over Bar

15 GTOH

15 Burpee Over Bar

9 GTOH

9 Burpee Over Bar

Rest mins 8-9

Part B 9-14 minutes which is total weight 

5 minutes to establish 

3 Hang Cleans + 2 STOH

This is a 2 part workouts, part A is for time athletes have 8 minutes each to complete part A) at the prescribed weight athletes can perform clean and jerk or snatch for the GTOH but must complete the required standard for the movement. The bar must start from the floor each rep. The bar must be stationary before performing your burpees, only the landing must be 2-footed, there is no requirement for full extension on burpees over the bar. 

This workout is for time 16 minutes total. Each athlete has 8 minutes.

Scoring examples below

Workout 1

Example 1

Example 1 athlete A time is 07:00 and athlete B time is 07:30. Total score 14:30(WITHIN TIME SCORES)

Example 2

Athlete 1 time is 08:18 . Which is the remaining reps left from the workout  9 snatches and 9 burpees. Athlete 2 time 08:02 has 2 burpees left.

Total time 16:20 (OUTSIDE THE TIME SCORES).

Workout 2 scoring example 

Athlete 1 80kg and athlete 2 100kg. Total weight combined 180kg.

Team captain will submit all scores and videos 

Qualifier 24.2

3 rounds 12 min time cap 

10 Snatch 

25 wall balls 9/6kg

50 Double Unders / 100 single unders

Snatch Weight

RX (M/F) 70kg / 50kg

Throwdown (M/F) 60kg / 40kg

Scaled (M/F) 40kg / 25kg

A for time workout, athletes to use their prescribed weight, any variation of snatch is allowed (Power / Squat) but you must show full extension when completing the rep and the bar must start from the floor on each rep. Athletes should use the standard Wall ball height (10ft male / 9ft female). For Athletes in the scaled division you must perform 100 x single unders each round even if you can double under. Once the workout is completed record time OR total reps completed in 12 minutes. 

Movement Standards

Snatch

For the snatch, the athlete must bring the bar from the ground to the overhead position in one smooth motion. At the top, the arms, hips and knees must be fully locked out with the bar directly over the middle of the athlete’s body and the feet in line under the body. No part of the body other than the feet may touch the ground during the execution of the lift.  A muscle snatch, power snatch, squat snatch or split snatch may be used. This is NOT a ground-to-overhead any way. A clean and jerk, where the bar is lifted to the shoulders and then lifted overhead, is a no rep.

Wall Balls

In the wall ball, the medicine ball must be taken from the bottom of a squat, hip crease below knee, and thrown to hit the specified target. The centre of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall it is no rep.

Double/Single Under

This is a standard double under in which the rope passes twice for each jump. Only successful jumps are counted, not just attempts.

SINGLE UNDERS : For scaled divisions, the rope passes under the feet once for each jump. he rope must spin forward for the rep to count. Only successful jumps are counted, not attempts.

Qualifier 24.2

10 min cap 

2,2,2,4,4,4,6,6,6...etc

Pull ups / Banded 

Wall balls 9kg / 6kg

Cal Row 

This is an ascending ladder workout in a 10 minute window, athletes to start with pull ups, after completing 2 reps move onto 2 wall balls and then 2 calories on the rower. Any damper setting is allowed on the row but each round must start on 0 and the screen be clearly visible.

After completing round '1' the athlete should perform 4 of each movement, then 6..8.. etc at 10 minutes the workout ends and the score = total reps.

1 calorie on the rower = 1 rep.

Movement Standards

Pull Up

The athlete must start each rep with arms fully extended and feet off the ground. • Any style of pull-up or grip is permitted as long as the requirements are met. The rep is credited when the athlete’s chin breaks the horizontal plane of the bar. • Wrapping tape around the pull-up bar or wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted, but taping the bar AND wearing hand protection is not.

Scaled = Banded pull ups Purple: 35(16kg) - 75(34kg) lbs

Wall Balls

In the wall ball, the medicine ball must be taken from the bottom of a squat, hip crease below knee, and thrown to hit the specified target. The centre of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall it is no rep.

Part A 

6 min 

9-15-21

Thrusters 

Burpee box jumps

RX (M/F) 60kg / 40kg

Throwdown (M/F) 50kg / 35kg

Scaled  (M/F) 40kg / 30kg

Part B 

Min 7 - 12 

5 min to establish max snatch anyway 

This is a 2 part workout, you have 6 minutes to complete Part A) at the prescribed weight, athletes can step up or step down on the burpee box jumps but must be fully extended at the top of the box each rep. Once part A is completed record time finished OR reps completed in 6 minutes then rest.

At minute 7 part B) begins, you have 5 mins to establish max snatch, either Power or squat snatch is allowed but the rep must start from the floor. You can pre-load the bar once part A is completed.

Part A 

6 min 

9-15-21

Thrusters 

Burpee box jumps

RX (M/F) 60kg / 40kg

Throwdown (M/F) 50kg / 35kg

Scaled  (M/F) 40kg / 30kg

Part B 

Min 7 - 12 

5 min to establish max snatch anyway 

This is a 2 part workout, you have 6 minutes to complete Part A) at the prescribed weight, athletes can step up or step down on the burpee box jumps but must be fully extended at the top of the box each rep. Once part A is completed record time finished OR reps completed in 6 minutes then rest.

At minute 7 part B) begins, you have 5 mins to establish max snatch, either Power or squat snatch is allowed but the rep must start from the floor. You can pre-load the bar once part A is completed.

Time Cap 12 min 

4 rounds 

15 TTB

10 squat cleans 

5 devils press 1 x 22.5kg / 15kg 

Squat Cleans Weights 

RX (M/F) 80kg / 50kg

Throwdown (M/F) 70kg / 40kg

Scaled (M/F) 45kg / 30kg

This is a 4 round for time workout, athletes to perform the required standard for their division, for athletes completing knee raises the knees must break parallel (be higher than your hip crease). For squat clean Power into front squat is allowed but each rep has to start from the floor. There is no requirement to swap arms on devils press but can do so if you want. Once the workout is completed record time OR total reps completed in 12 minutes