Fittest In Manitoba

Athletes will have 30 seconds at each barbell to complete 1 clean. 

A power clean or squat clean are acceptable. 

After each clean athletes will have a 10 second transition period.

Weights will start at a certain weight and build as you move forward once the rep is complete. 

If the bar is off the ground at the end of the 30 seconds you may complete the lift. 

If the athlete reaches the last bar and and is successful, complete max reps at that weight in 30 seconds. 

Divisions 

Scaled & Masters Scaled 

Men 1)95lb  2)115lb  3)135lb  4)1145lb  5)155lb  6)165lb  7)175lb  8)185lb or Max Reps.

Women 1)65lb  2)75lb  3)85lb  4)95lb  5)105lb  6)115lb 7)125lb 8) 135lb or Max Reps.

Intermediate & Masters Intermediate

Men 1)155lb 2)165lb 3)185lb 4)195lb 5)205lb 6)215lb 7)225lb 8)235lb or Max Reps.

Women 1)105lb 2)115lb 3)125lb 4)135lb 5)145 6)155lb 7)165lb 8)175lb or Max Reps.

Rx & Masters Rx

Men 1)225lb 2)245lb 3)265lb 4)275lb 5)285lb 6)295lb 7)305lb 8)315lb or Max Reps.

Women 1)145lb 2)155lb 3)175lb 4)185lb 5)195lb 6)205lb 7)215lb 8)225lb or Max Reps.

10-9-8-7-6-5-4-3-2-1

Strict Handstand Push Ups

Alternating Dumbbell Snatch 

Box Jump Over 

The athletes will start by standing away from the wall and kicking up into a handstand hold to start the first strict handstand push up. Athletes will complete 10 reps then move on to 10 alternating dumbbell snatches  then complete 10 box jump overs. Then keep moving through the 3 movements and decreasing 1 rep from each round to each movement. 

NO DROPPING DUMBBELLS 

-any droping of dumbbells will result in a 30 second penalty. 

Divisions & Standards: 

Masters Women Scaled & Scaled Women

In place of handstand push ups athletes will complete barbell strict press off the ground. 

Weight : 50lbs

Dumbbell Weight: 25lbs

Box Height : 20 inches

Masters Intermediate Women & Intermediate Women

Athletes will complete Strict Handstand Push Ups with a weight plate and ab mat under their head.

Dumbbell Weight : 35lbs

Box Height : 20 Inches 

Masters Intermediate Men & Intermediate Men

Athletes will complete Strict Handstand Push Ups with a weight plate and ab mat under their head.

Dumbbell Weight : 50lbs

Box Height : 24 Inches 

Masters Rx Women & Rx Women

Strict Handstand Push Ups will be completed on a 30 X 24 inch mat, athletes hands must stay within the mat. The athletes knuckles must stay on the mat, fingers over the edge is acceptable. As well as an abmat under their head. 

Dumbbell Weight : 50lbs

Box Height : 20 Inches 

Masters Rx Men & Rx Men

Strict Handstand Push Ups will be completed on a 30 X 24 inch mat, athletes hands must stay within the mat. The athletes knuckles must stay on the mat, fingers over the edge is acceptable.

Dumbbell Weight : 70lbs

Box Height : 24 Inches 

3 Rounds For Time:

15 Power Snatch 

25 Calorie Row 

15 Burpees Over Erg 

25 Toes To Bar 

Athletes will complete 3 rounds of the above work with each division having their own standards as follows. 

Scaled divisions will complete sit ups in place of toes to bar and intermediate will have less reps of toes to bar than stated above. As well as calories will change for each division. 

Divisions & Standards: 

Masters Women Scaled & Scaled Women

Barbell Weight - 55lbs

Calorie Row - 10 

Burpees Over Erg - 10 

Sit Ups - 20 

Sit ups will require athletes to have bottoms of the feet together and arms extended overhead with the arms and  back of the hands on the ground to start then finishing each rep by touching the tip of their feet. 

Masters Intermediate Women & Intermediate Women

Barbell Weight - 65lbs

Calorie Row -12 

Toes To Bar - 12

Masters Intermediate Men & Intermediate Men

Barbell Weight - 95lbs

Calorie Row -15 

Toes To Bar - 15

Masters Rx Women & Rx Women

Barbell Weight - 75lbs

Calorie Row -20 

Masters Rx Men & Rx Men

Barbell Weight - 115lbs

Calorie Row - 25 

13 Min AMRAP : 

30 Calorie Ski Erg 

100 Double Unders

30  Kettlebell Snatches

20 Fat Bar Front Squats  

20 Fat Bar Thrusters

WORK FOR 6 MIN, REST 1 MIN THEN WORK FOR 6 MIN 

Athletes will complete each component of this chipper style workout and move on to the next component. Each division will have slight variations to the above event as follows. 

Divisions & Standards: 

Masters Women Scaled & Scaled Women

Calorie Ski Erg - 15 

Skipping - 150 Single Unders 

Kettlebell Weight - 18lbs 

Fat Bar Weight - 45lbs

Masters Intermediate Women & Intermediate Women

Calorie Ski Erg - 20

Kettlebell Weight - 26lbs

Double Under - 75 

Fat Bar Weight - 60lbs

Masters Intermediate Men & Intermediate Men

Calorie Ski Erg - 30 

Kettlebell Weight - 35lbs 

Double Under - 100

Fat Bar Weight - 80lbs 

Masters Rx Women & Rx Women

Calorie Ski Erg - 30 

Kettlebell Weight - 35lbs 

Double Unders - 100

Fat Bar Weight - 80lbs

Masters Rx Men & Rx Men

Calorie Ski Erg - 30 

Kettlebell Weight - 53bs 

Double Unders - 100 

Fat Bar Weight - 100lbs

For Time : 

2 Rounds: 

Calorie Echo Bike 

5 Wall Walk 

Calorie Bike Erg 

Cash Out : 75 Russian Kettlebell Swings 

Athletes will complete 2 rounds of the above work as fast as possible while meeting the outlined standards by the event staff. 

Calories will vary depending on which divison you are in. 

Wall walks will be the same standards as the crossfit open for all divisions, scaled will do the scaled option from the open and intermediate and Rx will do the full variation of the movement. 

Divisions & Standards: 

Masters Women Scaled & Scaled Women

Calorie Bikes - 10 

Scaled Wall Walks - 5 

Kettlebell Weight - 18lb

Masters Intermediate Women & Intermediate Women

Calorie Bikes - 15 

Wall Walks - 5 

Kettlebell Weight - 26lb

Masters Intermediate Men & Intermediate Men

Calorie Bikes - 20 

Wall Walks - 5 

Kettlebell Weight - 35lb

Masters Rx Women & Rx Women

Calorie Bikes - 20

Wall Walks - 5 

Kettlebell Weight - 35lb

Masters Rx Men & Rx Men

Calorie Bikes - 25 

Wall Walks - 5 

Kettlebell Weight - 53lb

The top 4 from each division will move onto our final workout of the day.

For Time : 

5 Rounds : 

12 Deadlift 

9 Hang Power Clean 

6 Push Press or Push Jerk 

*After each round complete a certain amount of reps of bar muscle ups, chest to bar pull ups , pull ups or jumping pull ups. *

Athletes will complete 5 rounds of the classic crossfit hero workout known as "DT" , we have added something extra to each round with a gymnastic component. Each divisionion will have a certain amount of reps to complete of a variation of a pull up.

Divisions & Standards: 

Masters Women Scaled & Scaled Women

Barbell Weight - 55lbs

Jumping Pull Up - 8 

Masters Intermediate Women & Intermediate Women

Barbell Weight - 65lbs

Pull Ups - 8

Masters Intermediate Men & Intermediate Men

Barbell Weight - 95lbs

Chest To Bar Pull Up - 8

Masters Rx Women & Rx Women

Barbell Weight - 95lbs

Chest To Bar Pull Up - 8 

Masters Rx Men & Rx Men

Barbell Weight - 135lbs

Bar Muscle Up - 8