CanWest Games Online Qualifier

7 MINUTE AMRAP

Elite 

5 Ring Muscle Ups
10 Box Jumps 24”/20”
15 KB Swings 32/24 Kgs

Intermediate

8 Pull Ups
10 Box Jumps 24”/20”
15 KB Swings 24/16 Kgs


Scaled

8 HR Push Ups
10 Step ups 20”/20”
15 KB Swings 16/12 Kgs

Event Description

On the call on 3,2,1 Go! Athletes will have 7 minutes to accumulate as many rounds and reps as possible. Every repetition counts for 1 point and after 7 minutes the score will be recorded as total reps completed
Ex: An athlete completed 6 Rounds plus 5 muscle ups and 6 box jumps. The athletes score will be recorded as 191 total points.

Event #3

Complete for time:

12-9-6 reps of:

Power Snatch 135/95lbs
Bar Muscle Ups

7 Minute Time Cap


Variations:

Teens 14-17:  
Use 95/65lb for Power Snatch

Masters 50+:
Use 105/75lb for Power Snatch
Perform Chest to Bar Pull Ups

*Presented by Black Riffle Coffee

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!!

6 MINUTE TIME CAP:

1 Rep Max Power Clean

Variations:
Same for all divisions


Event Description

Athletes will have 6 minutes to accumulate a 1 Rep Max Power Clean. Athletes may take as many attempts as desired within the 6 minutes. Athletes can have help with changing weights. This event is scored by recording the heaviest successful Power Clean (in pounds) obtained with in the 6 minute cap.

* IMPORTANT NOTE: ELITE TEAMS!!! ATHLETES IN A QUALIFYING POSITION WILL BE REQUESTED TO SUBMIT ONE VIDEO AT THE CONCLUSION OF THE QUALIFIER. This will be an event video selected at random by the CanWest Staff. Please ensure you record your workouts to avoid having to redo. 
This does NOT apply to Intermediate or Scaled Teams.

3 Attempts

2 Rep Max Clean and Jerk 

*20 sec time limit for each attempt
*Start from a prone position

(6 min time cap)

Complete for time:
12 Minute Time Cap

ELITE

21 Deadlifts 225/155lb
500 m Row
18 Hang Power Clean 135/95lb
500 m Row
15 Thrusters 95/65lb
500 m Row

* 500M Row Counts for 1 Point

Intermediate

21 Deadlifts 185/135lb
500 m Row
18 Hang Power Clean 115/75lb
500 m Row
15 Thrusters 95/55lb
500 m Row

* 500M Row Counts for 1 Point

Scaled

21 Deadlifts 155/105lb
500 m Row
18 Hang Power Clean 95/65lb
500 m Row
15 Thrusters 75/45lb
500 m Row

* 500M Row Counts for 1 Point

** Athletes can use 3 bars if they want.

** ELITE ATHLETES SHOULD VIDEO THEIR WORKOUTS TO AVOID A REDO!!!!

AMRAP in 20 mins
25 Cal Row
20 Wall ball 20/14 thrown to a 10’/9’ target
15 Burpee

Variations:
Teens 14-17:
Men: 14lb ball to 9’ target
Women: 10lb ball to 9’ target

Masters 50+:
Men: 20lb ball to 9’ target 
Women: 10lb ball to 9’ target

Complete for time:

75’ DB Front rack walking lunge 50/35 (15 points / reps)
100 Double unders
30 Pull ups
30 Handstand push ups
50’ DB Front rack walking lunge 50/35 (10 points / reps)

75 Double unders
20 Pull ups
20 Handstand push ups
25’ DB Front rack walking lunge 50/35 (5 points / reps)

50 Double unders
10 Pull ups
10 Handstand push ups

15 min time cap