ETX Fittest 2023 (May 13th)

9:00 min Time Cap

60 Jumping Lunges

50 Deadlift

40 Toes to Bar

30 Shoulder to overhead*

20 Bar Facing Burpees

10 Front Squats*

*Athlete is responsible for changing the weight from the deadlift load to the shoulder to overhead load back to the front squat load. This can be done at any point of the workout prior to the movement. The reps for each movements must be done in the order as written and completed before moving on to the next movement. 

Deadlifts AND Front Squat Weight 

18-54 RX

185/130

18-54 Scaled

135/95

55+ RX

135/95

55+ Scaled

115/75

14-15 Scaled Female

75

Shoulder to Overhead Weight

18-54 RX

135/95

18-54 Scaled

95/65

55+ RX

95/65

55+ Scaled

75/55

14-15 Scaled Female

55

*ALL Scaled Division perform knee raises

JUMPING LUNGES

Start standing with feet and shoulder width apart and hands not touching any part of your body. Jump left leg forward and right leg back into a lunge. Back knee must make contact with the ground for the rep to count. Jump through with feet in mid air with both legs extending as much as possible before switching (the rep is completed and counted at this point) and landing with your right leg in front and left leg back into a lunge with knee making contact with the ground. Continue jumping back and forth, alternating with hands not touching any part of your body. There are 60 total jumping lunges. The judge needs to see a change of direction of the hips while the feet switch to the next lunge. It is not necessary to fully extend at the finish of the movement. Standard knee sleeves are permitted. No thick knee pads allowed, such as volleyball, basketball knee pads.  

DEADLIFTS

• The barbell starts on the ground. 
• The athlete’s hands must be outside the knees. Sumo
deadlifts are not allowed.
• The rep is credited when:
- the athlete’s hips and knees reach full extension,
and
- the athlete’s head and shoulders are behind the
bar.
Intentional bouncing of the barbell is not permitted.

Bar Facing burpees

• The burpees must be performed perpendicular to and
facing the barbell.
• Athletes may jump or step back to reach the bottom
position.
• The center of the athlete’s chest must be on the line,
and the feet and hands must be straddling the line.
• The athlete’s head must stay behind the barbell.
• Hands and feet must remain inside the width of the
plates.
• Stepping and/or jumping back to the starting position permitted.

The athlete MUST clearly jump over the barbell.
• Both feet must be off the ground as the athlete passes
over the bar.
• Stepping over is NOT permitted for All RX athletes. Stepping over permitted for all scaled athletes.
• The athlete does NOT need to use a two-foot takeoff. Both feet must be off the ground as the athlete passes over the bar.• Scaled divisions may step over the bar.
• Touching the barbell on the jump or step-over is a “no
rep". The entire rep must be repeated.
• The rep is credited when both feet have touched the
ground on the opposite side of the barbell.
• There is no requirement to land with both feet at the
same time.
• The athlete must be perpendicular to and facing the
barbell before starting the next rep.
• Athletes may not receive assistance moving or
resetting their barbell unless safety is an immediate
concern.

Toes To Bar

 Athletes begin by hanging from the pull-up bar with
arms extended.
• The heels must be brought back behind the bar.
• Overhand, underhand, or mixed grips are all
permitted.
• The rep is credited when both feet contact the bar
between the hands at the same time.
• Any part of the feet may make contact with the bar.

Hanging Knee Raises
• The athlete must begin by hanging from the pull-up
bar with arms extended.
• Heels must be brought back behind the bar.
• Overhand, underhand, or mixed grips are all
permitted.
• The rep is credited when the athlete’s knees rise above
the hips.

Shoulder to Overhead

Each rep begins with the barbell on the shoulders and finishes with the weight fully locked out overhead. A shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees fully extend, and the bar finishes directly over the heels with the feet together. 

Front Squats
• The crease of the athlete’s hip must be clearly below
the top of the knees at the bottom.
• The bar must remain in the front-rack position. The
hands do NOT need to remain on the bar.
• A full squat clean is permitted but not required to start
the movement.
• The rep is credited when the athlete’s hips and knees
reach full extension while the bar is supported in the
front-rack position.

Barbell loading breakdown for Workout 1

The barbell will be loaded with the appropriate weight for each division for the deadlift. Females will have a 35lb bar and males will have a 45lb bar.

The deadlift weight must be unloaded to the shoulder to overhead weight without any assistance. This can be completed whenever the athlete chooses.

The barbell must be reloaded to the original weight to complete the front squats.

Below is a breakdown on how the barbells will be loaded. Clips must be used

MALE

RX

18-54

185lb Deadlift

45lb bar with 45lb plate and 25lb plate on each side

135lb Shoulder to overhead

Remove the 25lb plates from each side

185lb Front squat

Add the 25lb plates back on each side

Scaled

18-54 AND 55+ RX

135lb Deadlift

45lb bar with 25lb plate and 2 10lb plates on each side

95lb shoulder to overhead

Remove the 2 10lb plates from each side

135lb Front squat

Add 2 10lb plates on each side

55+ Scaled

115lb Deadlift

45lb bar with 15lb plate and 2 10lb plates on each side

75lb Shoulder to overhead

Remove the 2 10lb plates from each side

115lb Front Squat

Add the 2 10lb plates on each side

FEMALE

RX

18-54

130lb Deadlift

35lb bar with 25lb, 2 10lbs and 2.5lb on each side of the bar

95lb Shoulder to overhead

Remove the 2 10lbs and 2.5lb from each side  ADD 1 5lb plate on each side of the bar

130lb Front Squat

Remove the 5lb plate from each side ADD 2 10lbs and 2.5lb on each side of the bar

Scaled

18-54 and 55+ RX

95lb Deadlift

35lb bar with 15lb , 10lb and 5lb plates on each side

65lb Shoulder to overhead

Remove the 10lb and 5lb plate from each side

95lb Front Squat

Add the 10lb and 5ln plate back on each side of the bar

Scaled

55+ and 14-15yr

75lb Deadlift

35lb bar with 2 10lb plates on each side

55lb Shoulder to overhead

Remove 10lb from each side

75lb Front Squat

Add 10lb to each side of the bar

Workout subject to change.

12:00 Minute Amrap

21/15 Calories on Echo Bike

30 Chest to Bar Pull ups *

75 Double Unders *

21/15 Calories on Echo Bike

10 Bar Muscle Ups *

75 Double Unders

Repeat sequence for 12:00 minutes

Tie Break is time of completion of the last required set of calories on Echo Bike

*All Scaled Athletes 14-55+

Perform:

30 Pull ups instead of chest to bar pull ups

10 Chest bar Pull instead of bar muscle ups

75 single unders

Athlete can not get off of the bike until the screen reads the prescribed amount of calories

Jump Rope

The rope passes under the feet twice for each jump.
• For scaled divisions, the rope passes under the feet
once for each jump.
• The rope must spin forward for the rep to count.
• Only successful jumps are counted, not attempts.

Chest to Bar Pull up

The athlete must start each rep with their arms fully
extended and their feet off the ground.
• Any style of pull-up or grip is permitted as long as the
other requirements are met.
• The rep is credited when the athlete’s chest clearly
comes into contact with the bar at or below the
collarbone.

Bar Muscle UP

The athlete must begin with or pass through a hang
below the bar, with arms fully extended and feet off
the ground.
• Kipping the muscle-up is acceptable, but pull-overs,
rolls to support, and glide kips are not permitted.
• No portion of the foot may rise above the lowest part
of the bar during the kip.
• The athlete must pass through some portion of a dip
before locking out over the bar.

Pull Ups

The athlete must start each rep with arms fully
extended and feet off the ground.
• Any style of pull-up or grip is permitted as long as the
requirements are met.
• The rep is credited when the athlete’s chin breaks the
horizontal plane of the bar.

Workout subject to change

5 Min AMRAP

7 Overhead Squats

14 Box Jump Overs

*Rest 2 minutes then Part B will follow

18-49 RX

155/105

24/20 Box height

50-55+ RX

135/95

24/20 Box height

18-49 Scaled

135/95

24/20 Box height (step ups permitted)

50-55+ Scaled 

115/75

24/20 box height (step ups permitted)

14-15 Scaled Female

75 

20" box height (step ups permitted)

Overhead Squat

A squat snatch is permitted but not required to start the movement if
standard depth is achieved.
The barbell must come to full lockout overhead, with the athlete’s hips, knees and arms fully extended, and the bar directly over the middle of the body. The hip crease must be below the top of the knee at the bottom. 
The barbell must come to full lockout overhead, with the athlete’s hips, knees and arms fully extended, and the bar directly over the middle of the body. The bar can not touch any part of the body during the movement.

A clean and jerk (or bar taken from behind the neck) is allowed to get weight overhead before the overhead squat.

Box Jump Overs

A two-foot takeoff is always required, and only the
athlete’s feet may touch the box. Box can not be angled and athlete can not jump completely over the box. Hands can not touch any part of your body during the rep.

• After landing on the box, the athlete must step off to
the other side.

• Athletes MUST step down from the box for the rep
to count. Rebounding into the next jump is NOT
permitted.

• The rep is credited when both feet have touched the
ground on the opposite side of the box. From there,
they may begin their next rep.

• There is no requirement to stand tall while on top of
the box.

• *All scaled divisions and Masters 55+ may step up.
Both feet MUST touch the top of the box if stepping up
and over

Workout description subject to change

5:00 Min

1 Rep max ground to overhead

Score is the heaviest weight successfully completed.

Part B starts 2:00 minutes after Part A

Loading the barbell for the first attempt is permitted during the 2:00m break 

Judge can assist with loading. Clips must be used. Athlete needs to declare load prior to lifting.

Standards

• Every rep begins with the barbell on the ground.
• Any variation of a snatch or clean and jerk is
acceptable.
THE REP IS CREDITED WHEN:
• The barbell is at full lockout overhead, with the hips,
knees, and arms fully extended.
• The barbell is directly over or slightly behind the
middle of the body.
• Note: If a split-style lift is used, both feet must be
brought back in line to finish the rep

Workout subject to change