Pandaland CrossFit®️ Challenge (Qualifier)

10 rounds for time of:
8 ground-to-overheads
10 bar-facing burpees

♀ 65 lb. ♂ 95 lb

Time cap: 15 minutes

WORKOUT VARIATIONS:

Rx’d (Rx’d Ages 16-54) ♀ 65 lb. ♂ 95 lb.

Scaled (Scaled Ages 16-54) ♀ 45 lb., may step over bar on burpees ♂ 65 lb., may step over bar on burpees

Masters 55+ ♀ 45 lb. ♂ 65 lb.

Scaled Masters 55+ ♀ 35 lb., may step over bar on burpees ♂ 45 lb., may step over bar on burpees.

WORKOUT 20.2

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

♀ 35-lb. dumbbells   ♂ 50-lb. dumbbells

WORKOUT VARIATIONS

Scaled (Ages 16-54)

♀ 20-lb. DBs, hanging knee-raises, single-unders

♂ 35-lb. DBs, hanging knee-raises, single-unders

NOTES

This workout begins with the dumbbells on the floor and the athlete standing tall. After the call of “3, 2, 1 … go,” the athlete may begin performing thrusters. After 4 reps of thrusters are completed, the athlete will advance to a pull-up bar to perform toes-to-bars. After 6 reps of toesto-bars are completed, the athlete will move to a jump rope and complete 24 double-unders before returning to the thrusters for the next round. The athlete’s score will be the total number of repetitions completed before the 20-minute time cap. There is no tiebreak for this workout.

EQUIPMENT

• Pull-up bar

• Jump rope

• Dumbbells of the appropriate weight for your division*
*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 22.5 kg (50 lb.), 15 kg (35 lb.), 10 kg (20 lb.), and 7.5 kg (15 lb.). For each workout, be sure the athlete has adequate space to safely complete all the movements. Clear the area of all extra equipment, people, or other obstructions. Any athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified from the competition

VIDEO SUBMISSION STANDARD

• Film the pull-up bar and dumbbells so the loads can be seen clearly.

• Videos must be uncut and unedited to accurately display the performance.

• Your judge and a clock or timer must be visible throughout the workout.

• Shoot the video so all exercises can be seen clearly meeting the movement standards.

• Videos shot with a fisheye lens or similar lens may be rejected.

WORKOUT 20.3

For time:

21 deadlifts (weight 1) 21 handstand push-ups 15 deadlifts (weight 1) 15 handstand push-ups 9 deadlifts (weight 1) 9 handstand push-ups

21 deadlifts (weight 2) 50-ft. handstand walk 15 deadlifts (weight 2) 50-ft. handstand walk 9 deadlifts (weight 2) 50-ft. handstand walk

♀ deadlift 155 lb. then 205 lb.

♂ deadlift 225 lb. then 315 lb.

Time cap: 9 minutes

Rx’d (Ages 16-54) ♀ deadlift 155 lb. then 205 lb. ♂ deadlift 225 lb. then 315 lb.

Scaled (Ages 16-54) ♀ deadlift 95 lb., perform hand-release push-ups, then deadlift 135 lb. and bear crawl ♂ deadlift 135 lb., perform hand-release push-ups, then deadlift 185 lb. and bear crawl.

NOTES

Prior to starting the workout, the athlete will need to mark a line on the wall for the handstand push-ups (details in Movement Standards section). Lengths on the floor will also need to be measured and marked for the handstand walk. This workout begins with the barbell on the floor and the athlete standing tall. After the call of “3, 2, 1 … go,” the athlete may perform 21 deadlifts, then move to the wall for 21 handstand push-ups, then complete 15 deadlifts and 15 handstand push-ups, then 9 deadlifts and 9 handstand push-ups. The athlete may then move on to the heavier barbell to complete 21 deadlifts, a 50-ft. handstand walk, 15 deadlifts, another 50-ft. handstand walk, and finally, 9 deadlifts and a third 50-ft. handstand walk. The athlete’s score will be the time it takes to complete the workout or the total number of repetitions completed before the 9-minute time cap. Each completed 5-foot section of the handstand walk will count as 1 rep.

TIEBREAK

This workout includes a tiebreak. If the athlete completes the entire workout prior to the 9-minute time cap, their score will be their total time, and there will be no tiebreaker. However, if the athlete is not able to complete the entire workout, note the time at the end of each set of deadlifts. When submitting a score, there will be a space for the final rep count and an additional field to enter the elapsed time at which the athlete completed their last full set of deadlifts. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher. Do NOT use a countdown timer

EQUIPMENT

• Barbell

• Standard bumper plates (18-inch diameter) to load to the appropriate weights for your division

• Collars to secure the plates on the barbell

• A heel mark for the handstand push-ups

• Floor marks for the handstand walk
*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms for the deadlift are 143 kg (315 lb.), 115 kg (255 lb.), 102 kg (225 lb.), 93 kg (205 lb.), 83 kg (185 lb.), 75 kg (165 lb.), 70 kg (155 lb.), 61 kg (135 lb.), 56 kg (125 lb.), 52 kg (115 lb.), 47 kg (105 lb.), 43 kg (95 lb.), 36 kg (80 lb.), 34 kg (75 lb.) 29 kg (65 lb.), and 25 kg (55 lb.). For each workout, be sure the athlete has adequate space to safely complete all the movements. Clear the area of all extra equipment, people, or other obstructions. Any athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified from the competition

VIDEO SUBMISSION STANDARDS

• Film the plates and barbell so the loads can be seen clearly

• Film the measuring process for the handstand push-up mark and the length of the floor marks for the handstand walk so all measurements can be seen clearly.

• Videos must be uncut and unedited to accurately display the performance.

• Your judge and a clock or timer must be visible throughout the workout.

• Shoot the video so all exercises can be seen clearly meeting the movement standards.

• Videos shot with a fisheye lens or similar lens may be rejected.

20.4 WORKOUT

For time:

30 box jumps

15 clean and jerks, 65 | 95 lb.

30 box jumps

15 clean and jerks, 85 | 135 lb.

30 box jumps

10 clean and jerks, 115 | 185 lb.

30 single-leg squats

10 clean and jerks, 145 | 225 lb.

30 single-leg squats

5 clean and jerks, 175 | 275 lb.

30 single-leg squats

5 clean and jerks, 205 | 315 lb.

♀ 20-in. box ♂ 24-in. box

Time cap: 20 minutes

Scaled (Ages 16-54) ♀20-in. box, 14-lb. medicine-ball step-up, C&J 35-55-7595-115-135 lb. ♂ 24-in. box, 20-lb. medicine-ball step-up, C&J 65-95115-135-155-185 lb.

NOTES

After the call of “3, 2, 1 … go,” the athlete may perform 30 box jumps followed by 15 clean and jerks, then 30 box jumps followed by 15 clean and jerks at a heavier weight, then 30 box jumps followed by 10 clean and jerks, increasing the weight again. Next, the athlete performs 30 single-leg squats followed by 10 clean and jerks, then 30 single-leg squats followed by 5 clean and jerks, and finally, 30 single-leg squats followed by 5 clean and jerks. Again, the weight of the clean and jerk increases each round. Athletes may set up multiple barbells. If one barbell is used, the athlete may receive assistance changing the load on the bar. Receiving any assistance other than adjusting loading is not permitted unless safety is an immediate concern.

TIEBREAK

If the athlete completes the entire workout prior to the 20-minute time cap, their score will be their total time, and there will be no tiebreaker. If the athlete is not able to complete the entire workout in the allotted time, a tiebreaker will be factored into their score. During the workout, be sure to note the athlete’s time at the end of each set of box jumps and single-leg squats. When the athlete submits their score, there will be a space for their final rep count and an additional field for them to enter the elapsed time at which they completed their final rep of box jumps or single-leg squats. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher. Do NOT use a countdown timer.

EQUIPMENT

Box of appropriate height for your division (the top of the box must be at least 15-by-15 inches) • Barbell • Standard bumper plates (18-in. diameter) to load to the appropriate weight for your division* • Medicine ball* (scaled divisions) • Collars to secure the plates on the barbell
*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 6 kg (14 lb.), 9 kg (20 lb.), 15 kg (35 lb.), 20 kg (45 lb.), 25 kg (55 lb.), 29 kg (65 lb.), 34 kg (75 lb.), 38 kg (85 lb.), 43 kg (95 lb.), 47 kg (105 lb.), 52 kg (115 lb.), 56 kg (125 lb.), 61 kg (135 lb.), 65 kg (145 lb.), 70 kg (155 lb.), 79 kg (175 lb.), 83 kg (185 lb.), 93 kg (205 lb.), 102 kg (225 lb.), 124 kg (275 lb.), and 142 kg (315 lb.). For each workout, be sure the athlete has adequate space to safely complete all the movements. Clear the area of all extra equipment, people, or other obstructions. Any athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified from the competition

VIDEO SUBMISSION STANDARTS

 Film the plates and barbell so the loads can be seen clearly, and show the height of the box with a tape measure. • Scaled divisions also need to film the medicine ball. • Videos must be uncut and unedited to accurately display the performance. • Your judge and a clock or timer must be visible throughout the workout.  • Shoot the video so all exercises can be seen clearly meeting the movement standards. • Videos shot with a fisheye lens or similar lens may be rejected.

WORKOUT 20.5

For time, partitioned any way:

40 muscle-ups

80-cal. row

120 wall-ball shot

s ♀14-lb. ball to 9 ft. ♂20-lb. ball to 10 ft.

Time cap: 20 minutes

Rx’d (Ages 16-54) ♀14-lb. ball to 9 ft. ♂20-lb. ball to 10 ft. Scaled (Ages 16-54) ♀chin-over-bar pull-ups, 10-lb. ball to 9 ft. ♂chin-over-bar pull-ups, 14-lb. ball to 10 ft

NOTES

After the call of “3, 2, 1 … go,” the athlete may perform 40 muscle-ups, 80 calories on the rower, and 120 wall-ball shots. Athletes may perform the movements in any order, and the reps can be divided up in any manner. There are no restrictions on the sequence or combinations of movements, or their corresponding repetitions. The repetitions of one movement do not have to be completed before the athlete can accumulate reps of another movement. Regardless of where athletes choose to begin the workout, they must start fully standing, not touching any equipment. Only after the call of “3, 2, 1 ... go” may the athlete touch the medicine ball, rower, or rings and begin the workout.

TIEBREAK

This workout includes a tiebreak. If the athlete completes all 240 reps prior to the 20-minute time cap, their score will be their total time, and there will be no tiebreaker. If the athlete is not able to complete the entire workout in the allotted time, a tiebreaker will be factored into their final score. Note the time when the athlete completes 80 calories on the rower and 120 wall-ball shots, regardless of how they choose to break up the work. When the athlete submits their score, there will be a space for their final rep count and an additional field for them to enter the elapsed time at which they completed the rowing and wall balls. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher. Do NOT use a countdown timer.

EQUIPMENT

• Rings

• Pull-up bar* (Masters 55+ and scaled divisions only)

• Concept2 rower

• Medicine ball of appropriate weight for your division*
*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 9 kg (20 lb.), 6 kg (14 lb.), and 4 kg (10 lb.). For each workout, be sure the athlete has adequate space to safely complete all the movements. Clear the area of all extra equipment, people, or other obstructions. Any athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified from the competition.

VIDEO SUBMISSION STANDARDS

• Film the rings (or pull-up bar), clearly show the weight of the medicine ball, and measure the height of the target.

• Videos must be uncut and unedited to accurately display the performance.

• Your judge and a clock or timer must be visible throughout the workout.

• Shoot the video so all exercises can be seen clearly meeting the movement standards.

• Videos shot with a fisheye lens or similar lens may be rejected.

NOTE: Athletes submitting video submissions for review must be prepared to submit two separate videos: one of the workout following the typical video submission standards and a separate video specifically showing the calories on the Concept2 rower monitor. The display of calories on the monitor should be clearly visible throughout the workout, and the athlete should be visible getting on and off the rower. When submitting videos, send only the first video (full workout) in accordance with normal video submission standards. CrossFit may require the second video (rower calories) and will provide further details at that time. Athletes who are unable to produce the second video upon request may be determined to have an invalid score.