Fittest In Manitoba

Athletes will have 3 opportunities to establish a heavy Clean & Jerk. 

Power cleans or squat cleans are accceptable as well as push press , push jerk or split jerks. The athlete must show control at the end of the rep when the barbell is overhead with the feet under the shoulders / hips. 

Each lift with take place in a 20 second window with a 10 second transition between athletes. In that 10 second transition window if you have the bar off the ground you may fisnish your rep. The lift must be finished as stated above. There will be 4 athletes in each heat and we will roatate each lift. Max weight from your heaviest lift wins.  

Athletes will have 45lb,25lb,15lb,10lb,5lb,2.5lb,1lb & .5lb weight plates and will be responsible for loading their own barbells with collars. Athletes must confirm with their judges on the weight being lifted as well as equal weights on each side. 

For Time : 

Calorie Ski 

Pull Up 

20 Wallball

5 D Ball Clean To Shoulder 

REST 2 MIN 

Calorie Echo Bike 

Pull Up 

20 Wallball

5 D Ball Clean To Shoulder 

Athletes will complete a set number of reps for each movement as it reads above then move on to the next movement. As you complete your first set of cleans to the shoulder the athlete will rest 2 min. The athlete will resume onto the bike as instructed by your judge. 

Division Standards : 

Novice :

Women

12 Calorie Ski & Bike 

20 Jumpinig Chin Over Bar Pull Ups 

10lb Medicine Ball to 9 Feet 

60lb D Ball 

Men:

15 Calorie Ski/Bike 

20 Jumping Chin Over Bar Pull Up 

14lb Medicine Ball to 10 Feet 

75lb Sand Bag 

Intermediate:

Women

12 Calorie Ski & Bike 

15 Chin Over Bar Pull Ups 

14lb Medicine Ball to 9 Feet 

75lb Sand Bag 

Men:

15 Calorie Ski/Bike 

20 Chin Over Bar Pull Up 

20lb Medicine Ball to 10 Feet 

100lb D Ball 

Rx: 

Women

15 Calorie Ski & Bike 

15 Chest To Bar Pull Ups 

14lb Medicine Ball to 9 Feet 

100lb D Ball

Men:

20 Calorie Ski/Bike 

20 Chest To Bar Pull Up 

20lb Medicine Ball to 10 Feet 

150lb D Ball 

If athletes have any concerns with depth please let the judging team know so we can set up a target for you to squat to so the judge has a cleartarget that shows you getting below parallel on your wallballs. The d ball reps will be required to be on the shoulder with your legs straight and your knees locked out and your shoulders over your hips. Standing tall at the top of each rep. The judge will signal at the completion of each good rep on the d ball. 

For Time :

4 Rounds: 

3 Power Snatch 

Skipping 

Handstand Push Up / Dumbbell Push Press  

4 Rounds: 

6 Hang Power Snatch 

Skipping 

Handstand Push Up / Dumbbell Push Press 

Division Standards 

Novice: 

Women: 

Power Snatch - 55lb

30 Single Under Skips 

Dumbbell Push Press - 20lb

Hang Power Snatch - 35lb

Men: 

Power Snatch - 95lb

30 Single Under Skips 

Dumbbell Push Press  - 35lb

Hang Power Snatch - 65lb

Intermediate 

Women: 

Power Snatch - 75lb

15 Double Under or 40 Single Under Skips 

3 Handstand Push Ups to an elevated surface 

Dumbbell Push Press - 25lb

Hang Power Snatch - 55lb

Men: 

Power Snatch - 115lb

15 Double Under or 40 Single Under Skips 

3 Handstand Push Ups to an elevated surface 

Dumbbell Push Press - 35lb

Hang Power Snatch - 75lb

Intermediate athletes will complete the first 4 rounds as above with handstand push ups then the second 4 rounds will be completed with dumbbell push press reps. Intermediate athletes can choose to complete a smaller number of double unders or a larger number of single skips. This must be chosen before the event starts and can not switch in the workout. 

Rx: 

Women: 

Power Snatch - 95lb

30 Double Under 

5 Handstand Push Ups to an elevated surface 

Hang Power Snatch - 65lb

Men: 

Power Snatch - 135lb

30 Double Under 

5 Handstand Push Ups 

Hang Power Snatch - 85lb

All athletes completing handstand push ups can complete them strict or kipping. 

8 Min AMRAP: 

Calorie Bike Erg 

12 Bench Press

6 Thrusters

6 Bar Over Burpee

Division Standards 

Novice: 

Women: 

8 Calorie 

2 x 20lb Dumbbells 

Barbell - 45lb

Men: 

10 Calorie

2 x 25lb Dumbbells 

Barbell - 65lb 

Intermediate :

Women: 

10 Calorie Bike 

2 x 25lb Dumbbell

Barbell - 55lb 

Men: 

12 Calorie Bike 

2 x 35lb Dumbbell 

Barbell - 75lb

Rx: 

Women: 

12 Calorie Bike 

2 x 25lb Dumbbell 

Barbell - 65lb

Men: 

12 Calorie Bike 

2 X 50lb 

Barbell - 95lb 

Athletes will work for 8 min. Moving through the amount of caloires stated above in your division along with 12 dumbbell bench press , 6 thrusters and 6 burpees lateral over the barbell. 

5 Sets: 

1:30 ON - 1 Min REST 

8 Kettlebell Deadlift 

8 Kettlebell Hang Snatch 

8 Kettlebell Lunge

In remaining time MAX toes to bar 

Division Standards 

Novice:

Women: 

Single Kettlebell 18lbs

Sit Ups in place of toes to bar 

Men:

Single Kettlebell 26lbs

Sit Ups in place of toes to bar 

Intermediate:

Women: 

Single Kettlebell 26lb

Men: 

Single Kettlebell 35lb 

Rx:

Women: 

2 Kettlebell 26lb

Men: 

2 Kettlebell 35lb 

Athletes will complete 5 sets where they work for one and a half minutes followed by a minute of rest. In the work persiod they have to get through 8 kettlebell deadlifts, 8 kettlebell hang snatches then 8 kettlebell lunges . Either with a single kettlebell in the front rack for novice, overhead with one kettlebell for intermediate and 2 kettlebells overhead for Rx for Kettlebell Lunges. Then with whatever time they have remaining sit ups for novice and toes to bar for intermediate and rx athletes. Each set they will complete the kettlebell work before moving onto the toes to bar or sit ups. 

For Time : 

9 Rounds :

3 Power Clean & Jerk 

Wall Walk 

6 Box Jump Overs 

Athletes will complete 3 rounds of the above work with the lightest barbell then complete 3 rounds with the medium weight barbell then 3 more rounds with heaviest barbell. Athletes will be responsible for moving their box forward every three rounds to complete box jump / step overs beside the barbell in play. 

Novice

Women: 

Barbells 1)55lb 2)65lb 3)85lb

2 Reduced range wall walks

20 inch box 

Men:

Barbell 1)75lb 2)95lb 3)135lb 

2 Reduced range wall walks

20 inch box 

Intermediate 

Women: 

Barbells 1)65lb 2)85lb 3)105lb

1 Wall walk 

20 inch box 

Men:

Barbell 1)75lb 2)115lb 3)155lb 

1 Wall walk

24 inch box 

Rx

Women: 

Barbells 1)85lb 2)105lb 3)125lb

2 Wall Walks 

20 inch box 

Men:

Barbell 1)95lb 2)135lb 3)185lb 

2 Walk Walks 

24 inch box