ETX Fittest Event 2020

For Time

(5 minute time cap - Tie break: time of last set of double unders if not completed in the time cap)

100 Double Unders

1 Clean (squat)

80 Double Unders

2 Cleans (squat)

60 Double Unders

3 Cleans (squat)

40 Double Unders

4 Cleans (squat)

20 Double Unders

5 Cleans (squat)

RX

225/155

RX 50+ and Teen RX

185/130

All Scaled Teen through 50+

155/105

Single Unders with same rep scheme

*All cleans are squat cleans. Athlete may choose to power or split clean then squat the barbell. 

Double Unders (All RX Divisions)

The rope passes under the feet twice for each jump.  The rope must spin forward for each rep to count.  Only successful jumps will be counted.

Single Unders (All Scaled Divisions)

The rope will pass under the feet once for each jump. Skipping will not be allowed. The rope must spin forward for each rep to count. Only successful jumps will be counted.

Squat Clean

The athlete must pass through a full squat with hips below the knees. Receiving the barbell in the bottom of the squat is not required; a power clean or split clean followed by a front squat will be permitted. Each rep must be taken from the floor. A deadlift followed by a hang clean is not allowed. The rep is credited when the athlete’s hips and knees are fully extended, and the bar is resting on the shoulders with the elbows in front of the bar.

The ETX Fittest team reserves the right to update standards with ample time to inform all athletes. 

-For Time

7 Minute time cap

11-9-7

Deadlifts

Muscle Ups

tie break: time of last set of required amount of completed dead lifts if not completed in time cap (11-9-7)

RX

315/225

RX 50+

225/155

11-9-7 Dead lifts

22-18-14 Ring Push Ups

RX Teen

225/155

11-9-7 Dead lifts

11-9-7 Ring Muscle Ups

Scaled

225/155

11-9-7 Dead lifts

22-18-14 Ring Push Ups

50+ Scaled 

Scaled Teen

185/130

11-9-7 Dead lifts

22-18-14 Hand release push up

The WOD begins with the athlete standing tall and the barbell on the ground. Hands must be outside the knees. Sumo deadlifts are not allowed. Arms must be straight throughout. No bouncing. The rep is credited when the hips and knees reach full extension and the head and shoulders are behind the bar. You may drop each rep upon completion.

Muscle Up (Ring)

The athlete must begin hanging from the rings, with arms fully extended and feet off the ground. If performing consecutive kipping muscle-ups, a change of direction below the rings is required.  The rep is credited when the elbows are fully locked out in the support position. Must pass through some portion of a dip before reaching lockout. Kipping is allowed, but swings or rolls to support are not permitted. No part of the foot may rise above the rings during the kip.

Ring Push ups 

Begin with the hands in the rings and elbows locked.  Feet no wider than shoulder width. A straight body position must be maintained throughout the push-up. No snaking, sagging, or pushing up from the knees.  The chest (nipple line or above) must touch the floor. Rings will be set with bottom of the rings 2" from the floor.

Scaled 50+ and Scaled Teen athletes perform

Hand-release push-ups

Elbows must be locked out with the feet no wider than shoulder width. A straight body position must be maintained throughout the push-up. No snaking, sagging, or pushing up from the knees.  The chest (nipple line or above) must touch the floor. Then the hands must be lifted completely off the ground.

The ETX Fittest team reserves the right to update standards with ample time to inform all athletes. 

2 min max effort for total reps

cal row

thrusters

burpee over bar

shoulder to overhead

box jumps

RX 16-49y

115/75

165/115

Scaled 16-49yr

RX 50+

RX Teens

95/65 

135/95

Scaled 50+

Scaled Teens

75/55 

115/75

Fight Gone Wrong STANDARDS

This workout will have a continuously running clock. Every 2 minutes the athlete will move on to the next movement to obtain as many reps as possible. You can utilize the 2 minute window to accumulate reps, or load a bar for next movement if resting between reps.  You may not move to the next movement to accumulate any reps until the entire 2 minutes has expired.

Rower

The rower will be set for calories. Every calorie will be counted as a rep.  When exiting the rower, credit will be earned for the calories displayed at the time the handle is released. Damper may be set to athlete’s preference.

Thruster

A full squat clean into the thruster is allowed. If the barbell is dropped from overhead, it must settle

on the ground before the athlete picks it up for the next repetition. The rep is credited when the barbell is locked out overhead, with the hips, knees and arms fully extended, and the bar directly over the middle of the athlete’s body

Burpee over the bar (lateral)

The burpee must be performed laterally to the bar bell. The athlete jumps or steps back to lie on the ground. The chest and thighs must touch the ground at the bottom. From this position, the athlete can step or jump to their feet. The athlete must jump over the barbell using a two-foot takeoff. Single-legged jumping or stepping over is not permitted (scaled divisions excluded).

Shoulder to Overhead

Each rep begins with the barbell on the shoulders and finishes with the weight fully locked out overhead and over the middle of the body. A shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line. No intentionally dropping weight from overhead.

Box Jump (All RX Divisions)

Every rep must begin with both feet on the floor. The rep finishes with the hips and knees locked out with both feet on the box while showing control. This is a two-foot jump onto the box. You may jump down or step down. Jumping on the corner of the box will not be allowed. Pressing off thighs is not allowed. 

Step Ups (All Scaled Divisions)

Athlete can step up or jump up if they choose, however both feet have to be on the box at the same time while showing control for rep to be completed. You may jump down or step down. Stepping up or jumping up on the corner of the box is not allowed. Pressing off thighs is not allowed. 

The ETX Fittest team reserves the right to update standards with ample time to inform all athletes. 

14 Minute AMRAP

8 1-arm dumbbell overhead squat (4 on right arm and 4 on left arm)

3 Chest to bar pull ups

1 bar muscle up

RX 16-49 yr 50/35

RX Teens 35/20

8 1- arm dumbbell overhead squat (4 on each arm)

3 Chest to bar pull ups

1 bar muscle up

RX 50 + 35/20

8 1- arm dumbbell overhead squat (4 on each arm)

4 Chest to Bar Pull Ups

Scaled 16-49 yr 35/20

8 1- arm dumbbell overhead squat (4 each arm)

3 Pull Ups

1 Chest to bar Pull up

Scaled 50+ and Scaled Teens 25/15

8 -1 arm dumbbell overhead squat (4 each arm)

4 Pull ups

The WOD begins with each athlete standing tall.  The dumbbell can be taken from the ground to overhead in any form of lift, snatch or clean and jerk variation.  Each overhead squat begins with the athlete standing tall with dumb bell locked out overhead.  The hip crease must clearly pass below the top of the knees in the bottom position.  The rep is credited when the dumb bell is locked out overhead, with the hips, knees, and arms fully extended; and dumbbell is directly over or slightly behind shoulder. All 4 reps must be completed on one arm before completing 4 on the other arm. The dumbbell can be switched at eye level or below but not from above the head.

Bar Muscle Up

The athlete must begin with or pass through a hang below the bar, with the arms fully extended and the feet off the ground.  Kipping the muscle up is acceptable, but pull-overs, rolls to support or glide kips are not permitted.  The heels may not rise above the height of the bar during the kip.  At the top, the elbows must be fully locked out while the athlete is in the support position above the bar with the shoulders above or in front of the bar.  Athletes must pass through some portion of a dip-to-lock out over the bar. Only the hands, and no other part of the arm, may touch the pull-up bar to assist the athlete in completing the rep.  Once on top, the hands must stay in contact with the bar, and athletes must maintain support with their arms. Removing the hands and resting while on top of the bar is not allowed.

Chest to Bar Pull Up 

Dead hang, kipping or butterfly pull-ups are allowed if all the requirements are met.  The arms must be fully extended at the bottom, with feet off the ground.  Overhand, underhand and mixed grips are all permitted.  At the top, the chest must clearly come in to contact with the bar below the collar bone.

Pull Up

Dead hang, kipping or butterfly pull-ups are allowed if all the requirements are met.  The arms must be fully extended at the bottom, with feet off the ground.  Overhand, underhand and mixed grips are all permitted.  At the top, the chin must break the horizontal plane of the bar.

The ETX Fittest team reserves the right to update standards with ample time to inform all athletes.