The CanWest Games

FRIDAY EVENING
NOVA MAINSTAGE

Elite Individuals/Masters/Teens

AMRAP 10: 
(100 points)

20 Burpee box jump overs, 24/20”
Run 400m
30 C2B pull ups
30 2x DB Ground to overhead 50/35lbs
In Remaining time AMRAP 20ft Handstand Walk- 10ft Minimum Distance

Variations:

55+ Masters: Chin over pull ups, 35/25lb dumbbells
Teens: 35/25lb dumbbells

Event description

The athletes will begin standing upright in front of their boxes. On the call of 3,2,1 Go! They will complete 20 Burpee box jump overs, once complete athletes must exit their lane via the gate at the end of their mats marked by cones. The athletes will then run 1 complete lap of the track (400m) and return to their lane by entering through the same gate that they left through. Athletes must be cautious leaving and re-entering their lanes as there is a risk of running into other athletes. The athletes will then complete 30 chest to bar pull ups *If an athlete requires a box for the chest to bar pull ups please notify your judge and they will pull the box over to the pull up bars after you’ve completed your burpees. Next, the athlete will complete 30 2x dumbbell ground to overhead. For the dumbbell ground to overhead athletes must advance the dumbbell’s after the first 15 reps to the second stage on the mats and after another 10 reps to the last stage on the mats. Once the DB Ground to Overhead is complete the athlete will then attempt handstand walking in the remaining time. Each 10-foot section is equal to 1 point. You must successfully complete a 10ft Section unbroken to score a point. Your Score is your time, or total number of reps completed at the 10min Time Cap.

                       SATURDAY
                  TYDAX GARDENS


                   Elite Individuals

1 rep max Snatch (10 min time cap)
(100 points)

2min heat transition


*no variations

Event Description

Athletes will be standing on the platform with an empty bar. On the call on 3,2,1 Go! Athletes will have 10 mins to complete a 1 rep max snatch. Athletes must verbally confirm the weight before they lift it with the judge. You will have as many attempts as desired with in the 10 min time cap. You may go up and down with your weight attempts. The score is the heaviest successful lift in the time limit.

                             SUNDAY
                  TYDAX GARDENS

         Elite Indiviuals/Masters/Teens

Max Weight Complex

8 Minute Cap:
9 Deadlift
6 Hang Power clean
3 Shoulder to overhead

- 2 Minute Transition -

*No Variations

Event Description

Athletes will be standing on the platform with an empty bar. On the call on 3,2,1 Go! Athletes will have 8 mins to complete a max Unbroken weight complex of 9 Deadlifts, 6 Hang power cleans and 3 Shoulder to overhead. Athletes must verbally confirm the weight before they lift it with the judge. You will have as many attempts as desired with in the 8 min time cap. The score is the heaviest successful complex in the time limit.

FRIDAY EVENING
TYDAX GARDENS

Elite Trio Teams

Partner #1:
4 Minutes to Complete a 1 Rep Max Squat Clean Thruster      
(100 Points)

- 1 Minute Transition -

Partner#2 and #3:
5 Minute AMRAP: Thrusters @ 50% of Above                 
(100 Points)

*no variations

Event Description:

Prior to the start of the event, teams must decide who will complete the 1 rep max attempt and who will be completing the 5 Minute AMRAP. Athletes will begin on the platform with an unloaded bar. On the call of 3,2,1 Go! Partner #1 will have 4 minutes to take as many attempts as they would like to achieve a 1 Rep Max Squat Clean Thruster. The athlete must verbally confirm the weight on the bar before each attempt is made. Athletes may go up or down in their weight selection. Team mates may help the athlete with weight changes. Only successful attempts within the time limit will count. This event is scored by recording the heaviest successful rep within the time limit.

Athletes will then have a 1-minute break where the bar must then be loaded with 50% of the heaviest successful squat clean thruster completed by partner #1. It is the responsibility of the team to reload the bar to the appropriate weight. On the call of 3,2,1 Go, partners #2 and #3 will have 5 minutes to complete as many thrusters as possible. The score for this part will be the number of thrusters completed in 5 minutes.

 NOTE: If your 50% effort ends in a 6 or 7, you will round down to the 5. If your 50% ends in an 8 or 9, you will round up to the 0. Example: 235lb Squat Clean Thruster=117.5lbs @ 50%. This athlete would perform the AMRAP Thruster portion @ 115lbs.

Elite Trio Teams:

Partner #1: 4 Minutes to Complete a 1 Rep Max Squat Clean Thruster       (100 Points)

- 1 Minute Transition -

Partner#2 and #3: 5 Minute AMRAP: Thrusters @ 50% of Above                  (100 Points)

*no variations

Event Description:

Prior to the start of the event, teams must decide who will complete the 1 rep max attempt and who will be completing the 5 Minute AMRAP. Athletes will begin on the platform with an unloaded bar. On the call of 3,2,1 Go! Partner #1 will have 4 minutes to take as many attempts as they would like to achieve a 1 Rep Max Squat Clean Thruster. The athlete must verbally confirm the weight on the bar before each attempt is made. Athletes may go up or down in their weight selection. Team mates may help the athlete with weight changes. Only successful attempts within the time limit will count. This event is scored by recording the heaviest successful rep within the time limit.

Athletes will then have a 1-minute break where the bar must then be loaded with 50% of the heaviest successful squat clean thruster completed by partner #1. It is the responsibility of the team to reload the bar to the appropriate weight. On the call of 3,2,1 Go, partners #2 and #3 will have 5 minutes to complete as many thrusters as possible. The score for this part will be the number of thrusters completed in 5 minutes.

 NOTE: If your 50% effort ends in a 6 or 7, you will round down to the 5. If your 50% ends in an 8 or 9, you will round up to the 0. Example: 235lb Squat Clean Thruster=117.5lbs @ 50%. This athlete would perform the AMRAP Thruster portion @ 115lbs.

FRIDAY EVENING
TYDAX GARDENS

      Elite Individuals/ Masters/ Teens

5 Minutes to Establish a 1 Rep Max Squat Clean Thruster  
(100 points)

-2 Min Transition-

3 Minute AMRAP: Thrusters @ 60% of Above    (100 points)

Event Description:

Athletes will begin on the platform with an unloaded bar. On the call of 3,2,1 Go! Athletes will have 5 minutes to take as many attempts as they would like to achieve a 1 Rep Max Squat Clean Thruster. The athlete must verbally confirm the weight on the bar before each attempt is made. Only successful attempts with in the time limit will count. Athletes may go up or down with their weight selection. This event is scored by recording the heaviest successful rep with in the time limit.

Athletes will then have a 2-minute break where the bar must be loaded with 60% of the heaviest successful squat clean thruster. The athlete is responsible for changing the weight on the bar and verifying to the Judge. On the call of 3,2,1 Go! Athletes will have 3 minutes to complete as many Thrusters as possible. The score for this part will be the number of thrusters you complete in 3 minutes.

NOTE: If your 60% effort ends in a 6 or 7, you will round down to the 5. If your 60% ends in an 8 or 9, you will round up to the 0. Example: 230lb Squat Clean Thruster=138lbs @ 60%. This athlete would perform the AMRAP Thruster portion @ 140lbs.

Event #1 – Max Capacity

Elite Individuals:
(100 points)

5 Minutes to Establish a 1 Rep Max Squat Clean Thruster   (100 points)

-2 Min Transition-

3 Minute AMRAP: Thrusters @ 60% of Above                        (100 points)

Event Description:

Athletes will begin on the platform with an unloaded bar. On the call of 3,2,1 Go! Athletes will have 5 minutes to take as many attempts as they would like to achieve a 1 Rep Max Squat Clean Thruster. The athlete must verbally confirm the weight on the bar before each attempt is made. Only successful attempts with in the time limit will count. Athletes may go up or down with their weight selection. This event is scored by recording the heaviest successful rep with in the time limit.

Athletes will then have a 2-minute break where the bar must be loaded with 60% of the heaviest successful squat clean thruster. The athlete is responsible for changing the weight on the bar and verifying to the Judge. On the call of 3,2,1 Go! Athletes will have 3 minutes to complete as many Thrusters as possible. The score for this part will be the number of thrusters you complete in 3 minutes.

NOTE: If your 60% effort ends in a 6 or 7, you will round down to the 5. If your 60% ends in an 8 or 9, you will round up to the 0. Example: 230lb Squat Clean Thruster=138lbs @ 60%. This athlete would perform the AMRAP Thruster portion @ 140lbs.

SATURDAY
2XU TURF

Elite Individuals/Masters/Teens

10 Min AMRAP

50ft Yoke carry
100ft shuttle run
5 Wall Jump- overs, 5ft
50ft Farmers carry
100ft shuttle run
50ft Farmers carry
100ft shuttle run
5 Wall Jump-overs, 5ft
50ft Yoke carry
100ft Shuttle run
(100 points)

Variations:

Farmers bar weights
Elite Individual
Men: 144lbs/arm
Women: 124lbs/arm

Intermediate Teams and 50+ Elite Masters
Men: 124lbs/arm
Women: 104lbs/arm

Scaled Teams:
Men:104lbs/arm
Women: 84lbs/arm

Teens:

Men: 104lbs/arm
Women: 84lbs/arm

Event Description

Athletes will start in front of the yoke. On the call of 3,2,1 Go! Athlete will pick up the Yoke and walk it 50 feet. Once the athlete has carried the front of the Yoke passed their cone, he/she will run back to the start line and then run back to the yoke (100 feet). The Athlete will then move to the wall Jump-Overs and complete 5 reps. Next the athlete will pick up the Farmers Walk bars and carry them 50 feet. After the they have put the Farmers Walk bar down and run back to where the Farmers Walk bars where originally and then run back to the end of the lane (100 feet). Now the athletes will work their way back. They will perform a second 50-foot Farmers carry followed by a 100-foot run, 5 more wall overs, a 50-foot yoke carry and finally a 100-foot run. This constitutes 1 round completed. The athletes will complete as many rounds as possible in 10 minutes. The points are as follows:

50-foot yoke carry – 1 point
100-foot run – 2 points (1 point per 50-foot run)
5 Wall overs – 5 points (1 per wall over)
50-foot Farmers Walk – 1 point

Each round will have a possible 22 points

                       SUNDAY
                      2XU TURF

       Elite Individual/Masters/Teens

Agility Run:
9 Minute Time Cap
3 Attempts
1 Attempt Every 3 Minutes
- 1 min Transition -

*No Variations

Event Description

Athletes will begin on the start line, on the call of 3,2,1 Go! They will complete the agility circuit as fast as possible. They will have the remainder of the 3-minute interval to rest.  Athletes will have 2 more trials. The fastest trial will be recorded as their score.

                         SUNDAY
                 NOVA MAINSTAGE

  ELITE INDIVIDUALS/MASTERS/TEENS

For time (6 min cap)
3 Rounds
10 Heavy Wall ball 30/20lb
35 DU

Then immediately into…

3 Rounds
6 Mini Axel Bar Front Squat, 162lbs/ 102lbs
3 D-ball Cleans, 150/100lbs

Variations:

50+ and Teens:
Wall ball 20/14lb
Axle Bar- 102lbs/82lbs
D-Ball – 80/60lbs

Event description

Athletes will start in front of the wall ball shot. On 3,2,1 Go! Athletes will complete 3 rounds of 10 heavy wall balls and 35 double unders. Immediately after they will complete 3 rounds of 6 mini axel bar front squats and 3 d-ball cleans. The score is total time it takes to complete all rounds. If an athlete does not complete the circuit in 6 minutes their score will be CAP + completed reps.

                                SUNDAY
               NOVA MAIN STAGE

 ELITE INDIVIDUALS/MASTERS/TEENS

8 Minute AMRAP
 
20 Calorie Bike
30 T2B
20 Calorie Bike
6 Rope Climbs, 15 feet
20 Calorie Bike
30 Overhead Squats, 115/85lbs

- 2 Minute transition -

Variations

50+:
Hanging Leg Raise
75/55lbs for Overhead Squat

Teens:
Overhead Squat @ 95/65lbs

Event Description

Athletes will start on the bike with the display re-set. On the call of 3,2,1 go the athletes will have 8 minutes to complete as many rounds and reps of 20 calorie bike, 30 toes to bar, 20 calorie bike, 6 rope climbs, 20 calorie bike and 30 overhead squats. The score is total reps achieved in 8 minutes. *no back rack allowed for overhead squats

SATURDAY
NOVA MAINSTAGE

4 Minute AMRAP:
2 Ring Muscle Ups
4 Strict Handstand Push Ups
8 Cal Ski Erg

- 1 Minute Rest -

5 Minute AMRAP:
3 Bar Muscle Up
6 Kipping Handstand Push Up
10 Cal Ski Erg

*34” width x 24” Depth HSPU


Variations:

50+
4 Minute AMRAP:
4 C2B Pull Ups
6 Kipping HSPU
8 Cal Ski Erg

- 1 Minute Rest -

5 Minute AMRAP:
3 Kipping Pull Ups
6 HR Push Ups
10 Cal Ski Erg

Event Description

Athletes will start standing under the rings. On the call of 3,2,1 Go! Athletes will have 4 minutes to complete as many reps of 2 Ring Muscle Ups, 4 Strict Handstand Push Ups and then 8 Cal Ski Erg. The athletes will then have a 1-minute rest. On the second call of 3,2,1 Go! They will have to complete as many rounds in 5 minutes of 3 Bar Muscle Ups, 6 Kipping Handstand Push Ups and 10 Cal Ski Erg. This event is score by adding all repetitions completed in the entire event.