ETX Fittest 2021

5 Minutes 

Establish a 3 Rep Hang Squat Snatch

Standards

The barbell begins in the hang position and must be lifted overhead in one motion. Once the bar has been taken from the ground all three reps must be completed before the athlete can drop the bar.  The bar may not pass below the knee during any of the reps attempted by the athlete.  In every division, the athlete must pass through a full squat with hips below the knees. For the Rx’d division, all reps must be received below parallel in a full squat, catching the bar while above parallel will only be allowed if the athlete continues to drop below parallel in a smooth motion, without pausing or rising before achieving the required depth. A power snatch followed by an overhead squat will not be allowed.

Scaled divisions and 55+ masters divisions. A hang power snatch followed by an overhead squat is allowed. Meaning scaled divisons are not required to catch the bar below parallel and will be permitted to hang power snatch, pause or stand, and then proceed to the bottom of the overhead squat. The barbell must come to full lockout overhead, with the hips, knees and arms fully extended, and the bar directly over or slightly behind the middle of the body. 

Clips must be placed on the barbell. Athlete may attempt as many times as possible to get the 3 hang squat snatches as long as the bar does not go past the knees or drop to the ground. For example, if athlete performs one rep and fail the next rep because they did not meet the standards, they may continue to try again. Scaled division may choose to use a hang power snatch followed by an overhead squat, but if they fail to go below parallel, they are allowed to do another overhead squat to complete the rep without starting over in the high hang. If an RX athlete did not receive the barbell in a full squat snatch they must take it back to the high hang and try again. The first rep must clearly initiate from the high hang position. The bar must be deadlifted with a clear pause in the high hang before starting the first rep.  You may "tie or cycle" the reps as long as you finish lock out and do not dip below the knee for the additional reps. 

Weights

No fractional plates will be available.

**WOD 2 begins exactly 2 minutes after the end of WOD 1. During the 2 minutes the athlete will change their barbell weight to the appropriate weight needed. 

**ETX Fittest reserves the right to make changes to this workout leading up to the competition. ETX Fittest will notify each participant in a timely manner if any changes need to be made.

WOD 2 is performed 2 minutes after the completion of WOD 1

8 Minute OMEM

Every minute for 8 minutes perform

3 Clusters then as many Jump Ropes as possible

Score = Total number of successful jump ropes plus a rep for every completed cluster

Cluster weight

18-54 RX 155/105lbs

18-54 Scaled 135/95lbs

55+ RX115/75lbs

55+ Scaled 95/65lbs

Teen 16-17 RX115/75lbs

Teen 14-15 Scaled 65/45lbs

Jump Rope

RX Double Unders

Scaled Single Unders

Standards

Athlete will put division weight on the barbell during the 2 minute transition between workout 1 and workout 2. Clips must be on the barbell. Judge can help athlete load barbell. 

This is a standard barbell cluster in which the barbell moves from the ground into the bottom of a front squat to full lockout overhead. The bar starts on the ground. The hip crease must clearly pass below the top of the knees in the bottom position. A full squat clean into the cluster is not required.  A power clean into a front squat is allowed when the bar is taken from the floor. 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.

If you fail the cluster at any point the weight must be taken back to the ground and reattempted. For instance, if you power clean the weight then fail your thruster by not going below parallel or not finishing at the top you can not redo just the "thruster" portion of the movement. The weight must be taken back to the ground and you must start over. Updated scoring...you will get credit for every cluster completed within the 1 minute. Each cluster rep will add an additional jump rope to your score. Clips must be secure on the barbell. 

All 3 clusters must be performed within the given minute to continue on with the OMEM. Example: If athlete gets 2 clusters during the 6th minute and does not complete the 3rd cluster before the 7th minute starts athlete can not finish the remaining OMEM but will get credit for any successful jump ropes plus the total of each completed thruster. Scoring example: Athlete gets a total 100 jump ropes through end of the 3rd round and only completes 2 clusters during the next minute of the 4th round, the score would be 100 plus 11 clusters. If athlete completes all 8 rounds of thruster, the score will be the total number of jump ropes plus 24 additional reps. 

Double Unders

This is the standard double-under in which the rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts.

Single Unders

This is the standard single under in which the rope passes under the feet once. The rope must spin forward for the rept to count. Only successful jumps are counted, not attempts.

**ETX Fittest reserves the right to make changes to this workout leading up to the competition. ETX Fittest will notify each participant in a timely manner if any changes need to be made.

12 Minute AMRAP

12 Dumbbell Dead Lifts

9 Toes to Bar

6 Box Jumps

Score is total amount of reps plus tie break time of the last successful 6 box jumps. 

Dead Lifts – Dumbbells (pair)

18-54 RX 50/35lbs

18-54 Scaled 35/20lbs

55+ RX 50/35lbs

55+ Scaled 35/20lbs

16-17 RX 50/35lbs

14-15 Scaled 20/10lbs

For the dead lift, the dumbbells begin on the ground, outside the athlete’s feet. Touch-and-go is permitted, and only one head of each dumbbell is required to touch the floor between repetitions. No bouncing.  The rep is counted when the hips and knees are fully extended, the feet are in line, and the rear head of the dumbbell is clearly over or slightly behind the center of the athlete’s body.

Toes To Bar - All RX Athletes

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 - All Scaled Athletes

The arms and hips must be fully extended at the bottom with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. At the top of the repetition, the athlete must raise the knees above the height of the hips. Overhand, underhand, or mixed grip are all permitted. 

Box Jumps (tie break: time will be taken at each last set of 6 successful box jumps) 

18-54 RX 30/24”

18-54 Scaled 24/20” (Jump only - no step ups permitted)

55+ RX 24/20”

55+ Scaled 24/20” (Step Ups Permitted)

16-17 RX 30/24”

14-15 Scaled 24/20” (Jump only - no step ups permitted)

Start with both feet on the ground and face the side of the box.  Athlete may jump on the corner or side of the box.  Only the feet may make contact with the box.  Using hands to push into the legs during a rep is not allowed. Hands can not touch the box for assistance on the way up. The rep is credited when: - Both feet are on top of the box. - Hips and knees are fully extended, with head and shoulders over the hips.  Reaching extension in midair is a no rep.  Only when the rep is completed by standing up and showing control at the top can you use your hands for assistance to get down from the box. 

55+ scaled do not have to alternate step ups. 

**ETX Fittest reserves the right to make changes to this workout leading up to the competition. ETX Fittest will notify each participant in a timely manner if any changes need to be made.

WOD 4

9 Minute AMRAP

15 Foot Left Arm Kettlebell Overhead Walking Lunges

15 Foot Right Arm Kettlebell Overhead Walking Lunges 

10 Chest-to-Bar Pull-ups

Weights

18-54 RX 70/53lbs

18-54 Scaled 53/35lbs

55+RX 53/35

55+ Scaled 35/26

16-17 RX 53/35

14-15 Scaled  26/18lbs

Overhead Walking Lunge

This is a single-arm overhead walking lunge. Each lunge begins with a kettle bell overhead, the feet together and the athlete standing tall with hips and knees extended. The athlete must be behind the mark denoting the start of the 5 foot segment being attempted. At the bottom of the overhead lunge, the trailing knee must make contact with the ground and the Kettle bell must be above the height of the athlete’s head. If, during the lunge, either head of the kettle bell comes into contact with or falls below the level of the athlete’s head, the athlete must stop lunging and return to the last completed section in order to continue. The rep is credited when the athlete gets both heels across the line of each 5 foot marker and has the kettle bell in the overhead position and is standing tall with hips and knees fully extended. Stopping with both feet together on the ground is not required, but both legs must be fully extended if the athlete chooses to step through at the top. The athlete must alternate which foot leads for each step. Shuffle steps between steps are not allowed. Each 5-foot section will count as 1 rep. If the athlete fails to meet any standard during a step, the athlete must restart from behind the last 5-foot section successfully completed. Athlete must switch arms only after the 15 foot mark is completed. The non working hand can not make any contact with the body while athlete is performing a lunge. 

Chest to Bar (tie break: time will be recorded after each set of 10 successful chest to bar pull ups)

This is a standard chest-to-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed as long as all the requirements are met. The arms must be fully extended at the bottom, with the feet off the ground. Overhand, underhand or mixed grip are all permitted. At the top, the chest must clearly come into contact with the bar below the collarbone. 

Pull Up (ALL scaled divisions)

This is a standard chin-over-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed as long as all the requirements are met. The arms must be fully extended at the bottom with the feet off the ground.  Overhand, underhand or mixed grip are all permitted.  At the top of the movement, the chin must break the horizontal plane of the bar.