Fittest In Manitoba

For Time : 

2 Lengths Sled Pull 

15 Box Jump Overs 

2 Lengths Sled Pull 

20 Box Jump Overs 

2 Lengths Sled Pull 

25 Box Jump Overs 

2 Lengths Sled Pull 

30 Box Jump Overs 

Athletes will complete 4 rounds of sled pulls,each round the box jump overs will increase by 5 reps. 

Division Standards: 

Novice: 

Women: Sled = 70lb

Men: Sled = 90lb

Box = 20 inches

Intermediate: 

Women: Sled = 90lb

Men: Sled = 115lb

Box = 20 inches

Rx:

Women: Sled = 115lb

Box= 20 inches 

Men: Sled = 160lb

Box = 24 inches

Establish a 1 Rep Max Snatch & a 1 Rep Max Clean & Jerk 

Athletes will have 8 minutes to establish a 1 rep max of each lift, full squat or power are acceptable. 

Scoring will be the total weight of both heaviest lifts added together. 

If the bar is off the ground before the clock reaches :00 you may finish the lift. 

REST 2 MIN then go immediately into Event 3

For Time: 

25 Hang Power Snatch 

25 Bar Over Burpees 

25 Hang Power Clean 

Athletes will complete 25 hang power snatch then 25 bar over burpees, finishing with 25 hang power cleans. Some points to remember are to clearly show extension of the arms during the hang power snatches and stand up tall. As well your elbows have to be in front of the bar from the side profile position in the front rack for the hang power clean. If both of these standards are not kept that will constitute a no rep. Due to the speed of this workout we encourage you to stand tall at the end of each rep. Burpees are lateral over the bar and your chest must touch the ground. 

From the ground athletes DO NOT have to stand then go to the hang position, they may complete a power snatch or power clean from the ground when starting or breaking up reps. 

Divisions: 

Novice:

Men: 45lb

Women: 35lb 

Intermediate: 

Men: 75lb

Women: 55lb 

Rx: 

Men: 115lb

Women: 85lb 

For Time: 

3 Rounds: 

Bike Erg Calories 

2 Length Handstand Walk / Broad Jump 

2 Length Kettlebell Lunge 

Round 1 - Farmer Carry Style 

Round 2 - Front Rack

Round 3 - Overhead 

1 Length = 35 feet 

Division Standards : 

Novice: 

Calories 

Men:25

2 x 26lb

Women: 20

2 x 20lb (Dumbbell)

Broad Jump 

Intermediate:

Calories 

Men:25

2 x 35lb

Women: 20

2 x 26lb (Dumbbell)

Broad Jump 

Rx: 

Calories 

Men:30

2 x 53lb

Women: 25

2 x 35lb (Dumbbell)

Handstand Walk  

Athletes will start off the bike and at the sound of go athletes will get on their bikes and complete the set amount of calories set as per their division. Then move onto either handstand walking (for Rx) or Broad Jumps for Intermediate and Novice athletes. Broad jumps are to be completed with a two foot take off. Then move onto the lunges, the first round the kettlebells will be held in the farmer carry style. Every round the version of lunges changes, the second round the kettlebells are held in the front rack and the third round the kettlebells are held overhead. The floor is in sections of 5 feet.

For Time : 

3 Rounds: 

10 Bar Muscle Up / Pull Up 

10 Handstand Push Up / Kettlebell Push Press 

10 D Ball Clean 

Division Standards: 

Novice : 

Jumping Pull Up 

Men: 2 x 35lb

75lb Sand Bag 

Women: 2 x 26lb 

60lb D Ball

Intermediate:

Pull Up

Men: 2 x 35lb

100lb D Ball 

Women: 2 X 26lb 

75lb Sand Bag 

*Intermediate athletes will complete 2 rounds with weights, the 3rd and final round will be handstand push ups with an ab mat*

Rx: 

Bar Muscle Up 

Men:150lb D Ball 

Women: 100lb D Ball

Athletes will complete 3 rounds of the above work, each division has its own standards as outlined above. Novice and Intermediate athletes will complete kettlebell push press in place of the handstand push ups. Intermediate athletes will complete handstand push ups off an elevated ab mat for the 3rd round of pressing. Kettlebells must be in the front rack at the beginning of the pressing reps and not resting on top of the shoulders. D Ball cleans are to be done over the shoulder with the legs extended and standing tall. 

At the conclusion of the 12 min Event 6 starts 

Immediatley after event 5 has concluded athletes will move into a 2 min 

Max Meter Ski Erg. Score is max meters, athletes will start at the sound of the clock

and will be advised to stop at the 2 min mark. Roll over meters count. 

6 Min AMRAP: 

Barbell Bench Press

Plate Hop Burpees 

5-10-15-20-25-30-35 .... Etc 

Novice: 

Men:95lb 

Women:55lb 

Intermediate: 

Men:115lb 

Women:65lb 

Rx: 

Men:165lb 

Women:85lb 

Athletes will work through an ascending ladder of bench press and plate hop burpees. The bench press starts with the athlete taking the bar from the rack, touching the chest and pressing it out to have locked out arms. Athletes may have help with the bar if they cannot manage to lift it up to the rack, constituting a NO REP. Judges can help guide the bar back to the rack at the end of each set or if a break is taken with locked out arms. The plate hop burpee starts on the ground, the athlete gets up and both feet must be on the plate with the heels elevated off the ground. The athlete does NOT have to be standing tall. 

For Time: 

30 Toes To Bar 

30 Overhead Squat 

30 Toes To Bar 

30 Thrusters 

Novice: 

Leg raises (Feet above hips)

Men:75lb

Women: 55lb 

Intermediate: 

15 Toes To Bar in place of 30

Men:95lb 

Women:65lb 

Rx: 

Men:115lb 

Women:85lb 

Athletes will work through reps of toes to bar or kipping leg raises then into overhead squats where the bar is overhead and the hips must dip below parallel. Then another set of toes to bar or leg raises then finishing off with thrusters where the bar is squatted below parallel then stood up and pressed overhead where the bar is overhead and over the shoulders. If the bar is out front or the athlete has soft elbows that will constitute a NO REP.