CanWest Games 2019

Variations:
50-54/ Intermediate: 100/70lb
55+/ 14-55/ Scaled: 80/60lb

Event Description

Athletes will begin standing behind their rower. On the call of “3, 2, 1, GO!”, they will get on their rower and begin rowing. Once the rower display clearly shows the designated number of calories has been reached, the athlete can move to the axle bar and start their thrusters. Athletes must advance the axle bar every 10 reps until all 30 reps have been completed. The athlete must then cross the finish line to complete the event. You will be wearing a 20/14lb vest for the duration of this event. It must remain completely done up until you cross the finish line. The event score is the total time to complete the event or the total number of repetitions completed before the time cap. 1 calorie will equal 1 repetition.

Movement Standards

Row

• Any dampener setting is allowed and can be adjusted throughout the event.
• The display must be reset to 0m before the start of the event.
• Athletes are not to touch the display at any time.
• Their judge will ensure the rower display is turned on and set to zero before the start of the event.

Mini-Axle Bar Thruster

• This is a standard thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. The bar must start from the ground. No racks allowed.
• At the bottom of the thruster, the hip crease must clearly pass the below the knee. A squat clean into the thruster is permitted on the first rep.
• At the top of the thruster, the barbell must come to a full lockout overhead with the knees, hips and arms fully extended and the bar directly over the middle of the athlete’s body
• Jerking the bar is not permitted. Any type of re-dip will result a “no rep”.

Variations: 14-15 and 55+ Divisions will use 16/12kg kettlebell and 35/25lb dumbbell.

Event Description

Athletes will begin on their starting mat. At the call of “3, 2, 1, GO!”, the athlete will begin their first shuttle run (100-foot lane). Athletes must clearly run around the pylon at each turnaround point. Once they return back to their starting mat, they will complete their double unders. Once the double unders are complete, they will complete their second shuttle run and then move onto the kettlebell snatch. The athlete must complete all 25 repetitions on their left arm before moving onto the right arm. When the athlete has completed all of the kettlebell snatches on both arms, they will begin their third shuttle run then move onto the Dumbbell Thrusters, again, completing all repetitions with the left arm before moving to the right. Once all of the dumbbell thrusters have been completed, the athlete will complete their fourth and final shuttle run. Once the shuttle run is complete, the athlete will move to the Dumbbell overhead lunge. The lunges are scored in 10-foot increments. The event is completed when the athlete finishes all 50-feet of lunges or is time capped. The score for this event is the total time to complete or the number of repetitions completed before the end of the time cap.

Movement Standards

Shuttle Run

• The athlete must go around the cone on each shuttle run

Double Unders

• This is a standard double under where the rope passes completely under the feet twice for each jump.
• The rope must spin forward for the rep to count.

Kettlebell Snatch

• Every repetition must start from the hang position.
• The kettlebell must be taken from the hang position to the overhead position in one continuous motion.
• At the top of the snatch, the arm, hips and legs must be fully locked out with the kettlebell directly over the body.
• The kettlebell must pass between the athlete’s legs before being lifted back into the overhead position.

Single Arm Dumbbell Thruster

• The dumbbell must be in contact with the shoulder during the squat portion of this movement.
• The crease of the hip must pass below the top of the knee for each squat.
• The dumbbell must be pressed into the overhead position. A Re-dip or jerk is not allowed.
• The rep is complete when the dumbbell is overhead with knees, hips and arms fully locked out and the dumbbell over the middle of the athlete’s body.

Single Arm Overhead Walking Lunge

• The dumbbell must remain in the overhead position while lunging.
• The dumbbell cannot come in contact with any other part of the body during the lunge.
• The back knee must clearly make contact with the ground.
• Stepping through the lunge is allowed as long as the movement requirements are met.
• Full extension of the knee and hip is required at the top of each rep.
• An unbroken section of 10-feet must be completed before setting the dumbbell down or switching arms.

Event Description Elite Individual

Athletes will begin on their mats, facing the rig. On the call of “3, 2, 1, GO!”, athletes will race to the rig and begin the event, completing the chipper in the prescribed order. Athletes must advance their kettlebell after every successful round is completed. Note that if the kettlebell is dropped from overhead, the athlete will be assessed a 30 second time penalty. Once the final rope climb is completed, the athlete must cross the finish line to complete the event. The score on this event is the time taken to complete the event or the total number of reps completed at the time cap.

Variations:
55+/ Intermediates: Chest To Bar Pull-Ups For Bar Muscle Ups*

Penalty Options:
Rope Climb = 10 Kettlebell Swings
Pull-Ups = 15 Kettlebell Sumo Deadlift High-Pulls

• If the athlete chooses the penalty option, they must
  complete the entire workout with the kettlebell swings ad sumo deadlift high-pulls.
• Athletes that complete the work with the penalty option will be scored under athletes that complete 1 rope climb and/or one pull-up.

Event Description Intermediate/ Scaled Individuals

Athletes will begin standing on their mat facing the rig. On the call of “3, 2, 1, GO!”, they will move to their rope climb station and start their event. Athletes must complete four rounds of the first triplet, moving their marker after every completed round. Once the four rounds are complete, they will immediately begin four rounds of the second triplet. The event is complete when the athlete has completed four rounds of each triplet and crossed the finish line within the time cap. The event score is the time taken to complete or the total number of reps completed at the time cap.

Movement Standards

Strict Handstand Push Up

• Every repetition of the handstand push-up begins and ends at the top of the handstand with the arms fully locked out, the heels in contact with the wall, the hips open and the body in line with the arms.
• At the top of the rep, the feet must be in contact with the wall.
• The palm of the hands must remain inside the pre-marked box on the ground through the entire repetition.
• Absolutely no kipping is allowed during this movement.

Kipping Handstand Push Up

• Same as above but kipping is permitted
• At the bottom of the rep, the athlete’s head must make contact with the ground.
• The feet do not need to remain in contact with the wall for the entire movement.

Rope Climb

• The athlete ascends the rope until they can touch the crossbeam.
• There must clearly be a physical contact with the beam.
• Jumping up on each ascent is permitted.
• Athletes must show control as they descend. NO dropping from the top of the rope.

Legless Rope Climb

• Same as above but the athlete cannot use their legs during the ascent.
• Athletes may use their legs on the descent as long as they touched the crossbeam before the legs are used to assist.
• If the athletes legs are used before they make contact with the crossbeam, it will be considered a “No Rep” and must come down and restart the rep.

Wall Ball

• The rep starts with the medicine ball being taken in the bottom of a squat with the hip crease clearly below the knee and ends with the medicine ball being thrown and hitting the specified target.
• The center of the ball must hit the target at or above the specified target height. If the ball hits low, rolls up or does not make contact with the target it is a “No Rep”.
• If the ball drops to the ground, it cannot be caught off the bounce and must be allowed to settle on the ground before picking it up and beginning the next rep.

Kettlebell Snatch

• Every repetition must start from the hang position.
• The kettlebell must be taken from the hang position to the overhead position in one continuous motion.
• At the top of the snatch, the arm, hips and legs must be fully locked out with the kettlebell directly over the body.
• The kettlebell must pass between the athlete’s legs before being lifted back into the overhead position.

Toes to Bar

• Athletes must start from a full hang with arms fully extended and feet off the ground.
• At the top of the rep, both feet must come into contact with the bar at the same time between the hands.
• At the bottom of the rep, both feet must clearly come behind the vertical plane of the bar and rest of the athlete’s body.

Chest to Bar Pull-Up

• This is a standard chest to bar pull-up. Strict, kipping or butterfly variations are allowed as long as all other requirements are met.
• At the bottom, the arms must be fully extended with the feet off the ground.
• At the top, the chest must clearly come in contact with bar below the collarbone.

Box Jump Over

• A two-foot take-off and two-foot landing on the box is required and only the athlete’s feet may touch the box. There is no requirement to stand tall on the top of the box.
• The athlete may jump or step off the box on the other side.
• The athlete may jump completely over the box. If jumping over the box, the feet must go over the top of the box, not the sides, and they may land on the opposite side in any fashion.
• Each rep is counted when the athlete lands on the ground on the opposite side.

Bar Muscle Up

• The athlete must begin with, or pass through, a hang below the bar with arms fully extended and feet off the ground.
• Kipping the muscle up is permitted but pull-overs, rolls to support and glide kips are not allowed. The athlete’s heels must not rise above the height of the bar during the initial kip.
• Athletes must pass through some portion of a dip to lockout over the bar.
• Only the athlete’s hands may touch the bar when completing the rep. No other part of the arm may touch the bar.
• At the top, the elbows must be fully locked out while the athlete supports their body above the bar with the shoulders over or in front of the bar.

Hand Release Push-Up

• The rep starts in the bottom position with the athlete’s chest hips and legs resting on the ground.
• In the bottom position, the hands must be clearly lifted off the floor for the rep to count.
• Athletes will push themselves up from the bottom position from the feet and support themselves with their elbows fully extended and their body in a straight position from the heels through to the shoulders.

Event Description

Athletes will begin on their SkiErg platform.  At the call of “3, 2, 1, GO!”, athletes will begin on the SkiErg.  Once the athlete has completed the required number of calories on the SkiErg, they will move to their barbell and begin their power cleans.  Athletes will continue this cycle for a total of 4 rounds or until they reach the time cap.  Athletes will be responsible for resetting their SkiErg to zero before they begin each round.  The score for this event will be the total time taken to complete all 4 rounds or the total number of repetitions completed at the end of the time cap.  Every calorie will be counted as 1 repetition.

Movement Standards

Ski Erg

• Any dampener setting is allowed and can be adjusted at any time during the event.
• The display must be reset between each round and read 0 meters before starting.
• Athletes will be responsible for resetting their SkiErg for each round.

Power Clean

• The barbell must be taken from the ground to the shoulders in one continuous motion.  NO hang cleans are permitted.
• The bar must be received with the hips above the horizontal plane of the knees.
• A power clean, split clean or muscle clean is permitted.
• Athletes must always keep their barbell on their platform.

Box Jump Over

• A two-foot take-off and two-foot landing on the box is required and only the athlete’s feet may touch the box.  There is no requirement to stand tall on the top of the box.
• The athlete may jump or step off the box on the other side.
• The athlete may jump completely over the box.  If jumping over the box, the feet must go over the top of the box, not the sides, and they may land on the opposite side in any fashion.
• Each rep is counted when the athlete lands on the ground on the opposite side.

Event Description

Athletes will begin on their platform with an unloaded bar. On the call of “3, 2, 1, GO!”, the athlete will load their bar and make their first attempt. The athlete must verbally confirm the weight on the bar to their judge before making their attempt. Athletes are allowed a maximum of 3 attempts within the 6 minute time cap. If the bar or athlete come off the platform in anyway, the lift will not count. If any part of the athlete’s body touches the ground other than the feet, the lift will not count.

Movement Standards

Clean and Jerk

• The bar must be taken from the ground to the shoulders in one continuous motion. Hang cleans are not permitted.
• A muscle clean, power clean, split clean or squat clean is permitted.
• Pressing from a back rack is not allowed.
• The athlete may press, push press, push jerk or split jerk to get the bar overhead as long as the feet are brought back together before the bar is lowered.
• For the rep to count, the athlete must show control of the bar overhead with their knees, hips and elbows fully locked out and the bar over the center of the body.

Event Description

Athletes will begin standing on their designated start mats.  On the call of “3, 2, 1, GO!”, they will begin their first round.  Once the rower display shows 500m, the athlete can advance to the SkiErg and begin accumulating meters.  Once the SkiErg display shows 250m, the athlete will exit out their lane and begin their 400m run. Athletes may only enter and exit through their own lanes.  Failing to stay in their own lane will result in a penalty being assessed. After each round is completed, the athlete must advance their lane piece before beginning the next round.  Athletes will complete a total of 4 rounds. At the end of the 4th round, athletes must finish by crossing the mat they started on.

Movement Standards

Row

• Any dampener setting is allowed and can be adjusted throughout the event.
• The display must be reset to 0m before the start of each round.
• Athletes are not to touch the display at any time. 
• The judge will reset the rower for each round.

Ski Erg

• Any dampener setting is allowed and can be adjusted throughout the event.
• The display must be reset to 0m before the start of each round.
• Athletes are not to touch the display at any time. 
• The judge will reset the SkiErg for each round.

Run

• Athletes must remain in their lane at all times.
• A penalty will be assessed to any athlete that fails to stay in their own lane.
  

Event Description

Athletes will begin on their platform with an unloaded bar. On the call of “3, 2, 1, GO!”, the athlete will load their bar and make their first attempt. The athlete must verbally confirm the weight on the bar to their judge before making their attempt. Athletes are allowed a maximum of 3 attempts within the 6-minute time cap. If the bar or athlete come off the platform in anyway, the lift will not count. If any part of the athlete’s body touches the ground other than the feet, the lift will not count. The score for this event is the heaviest successful lift.

Movement Standards

Hang Snatch

• The athlete must bring the bar from the floor to the hang position, come to a dead stop, then they may attempt their lift.
• The bar must be taken from the hang to overhead in one continuous motion.
  A hang muscle snatch, power snatch, split snatch or squat snatch is permitted
  For the rep to count, the athlete must show control of the bar overhead with their knees, hips and elbows fully locked out and the bar over the middle of the athlete’s body with the feet in line under the body
  If any part of the athlete’s body touches the ground other than the feet, the lift will not count.

Event Description

Variations:
50-54: 5 foot minimums for handstand walks
55+: sub Single Arm Overhead Dumbbell walking lunge (35/25lb) for Handstand Walk- You will lunge straight out for each round and return the dumbbell back to the starting position as you return from your shuttle run.

Event Description Elite/ Age Group Individuals

Athletes will begin standing on their start mat. On the call of “3, 2, 1, GO!”, they will advance to their ski erg and begin accumulating calories. Once the athlete has completed the required calories on the ski erg, they will begin their Handstand walks. Once the athlete has travelled the required distance on the Handstand walk, they will complete their shuttle runs, then head back to the ski erg. Athletes will repeat this cycle for a total of four rounds. The event is complete when the athlete crosses the finish line or they reach the end of the time cap. The event score is the total time to complete the event or the time cap plus completed repetitions. Each completed 10-foot section on the handstand walk will count for one repetition.

Event Description Intermediate/ Scaled Individuals

Athletes will begin on their start mat. On the call of “3, 2, 1, GO!”, athletes will advance to the SkiErg and begin accumulating calories. Once the athlete has completed the required calories, they will advance to the dumbbell carry. Once the dumbbell carry has been completed (25-foot lane), they will complete their dumbbell-facing burpees. The athlete must complete this cycle for three rounds. Once all three rounds have been completed, the athlete will perform their 100-foot shuttle run to complete the event (50-foot turn around point). The event score is the total time to finish the event or the time cap plus the completed repetitions. Every 25-feet of the dumbbell carry and shuttle run will be counted as one rep, and each calorie will be counted as one rep.

Movement Standards

Ski Erg

• Any dampener setting is allowed and can be adjusted throughout the event.

Single-Arm Dumbbell Carry

• The dumbbell may be carried in any fashion as long as it is carried over the designated lines throughout the event.
• The dumbbell cannot be dragged or thrown, it must be carried.
• Every 25-foot increment is counted as one repetition.
• If the dumbbell is dropped at any time, the athlete will receive a penalty of 5 reps removed from their score for EACH drop.

Handstand Walk

• The athlete must start behind the start cone.
• They must kick up into the handstand with both hands clearly behind the start cone (or 10-foot increment line).
• Athletes must travel a minimum of 10-feet for the rep to count.
• Both of the athlete’s hands must clearly pass the 10-foot cone marker.
• If the athlete comes down before both their hands make contact on the ground after the cone, they must begin their next attempt from the beginning of that 10-foot section.
• Each 10-foot section will be counted as 1 rep.

Single Arm Dumbbell Overhead Walking Lunge

• The dumbbell must remain in the overhead position while lunging.
• The dumbbell cannot come in contact with any other part of the body during the lunge.
• The back knee must clearly make contact with the ground.
• Stepping through the lunge is allowed as long as the movement requirements are met.
• Full extension of the knee and hip is required at the top of each rep.
• An unbroken section of 10-feet must be completed before setting the dumbbell down or switching arms.
• If the dumbbell is dropped at any time, the athlete will receive a penalty of 5 reps removed from their score for EACH drop.

Dumbbell-Facing Burpees

• The athlete must always be facing the burpees while performing the repetition.
• At the bottom of the burpee, the chest and thighs must make contact with the ground.
• The athlete’s head must be behind the dumbbell, not over top of it.
• Intermediate athletes must perform a two-foot jump back and up for the burpee to count.
• Intermediate athletes must also complete a two-foot take off when jumping over the dumbbell. Any type of landing is permitted.
• Scaled athletes may choose to step down and step up their burpees.
• Scaled athletes may also single-leg jump or step over the dumbbell. Any type of landing is permitted.
• The repetition is counted when the athlete reaches the opposite side of the dumbbell.