ETX Fittest Event 2019

Event 3 

Chip Away!  (VIDEO)

12 Minute AMRAP

14 One Arm Dumbbell Snatches (alternating from the ground)

12 Chest to Bar Pull Ups

30 Double Unders  (TIE BREAK)

14 One Arm Dumbbell Snatches (alternating)

9 Toes To Bar 

30 Double Unders (TIE BREAK)

14 One Arm Dumbbell Snatches (alternating)

6 Bar Muscle Ups

30 Double Unders (TIE BREAK)

Repeat sequence until 12:00 minutes expires

Score is total reps PLUS tiebreak time of last set of 30 double unders

RX (18y-50+)

50/35 Dumbbell

RX Teen

35/20 Dumbbell

Scaled (18y-50+)

35/20 Dumbbell

Scaled Teen

20/10 Dumbbell

RX 50+ and Teen RX

Pull Ups

Toes to Bar

Chest to Bar

Double Unders

Scaled (18y-50+, Teen Scaled)

Ring Rows

Knee Raises

Jumping Chest to Bar

30 Single Unders

SINGLE ARM ALTERNATING DUMBBELL SNATCH

The dumbbell snatch starts with both heads of the dumbbell on the ground and finishes with the dumbbell directly overhead. At the bottom of the movement, BOTH heads of the dumbbell must touch the ground simultaneously before starting next rep. Athletes must alternate arms FROM THE GROUND after each repetition and may not alternate until a successful rep is achieved.The dumbbell must be lifted overhead in one motion. Bouncing the dumbbell on the ground is not allowed. At the top, the arms, hips, and knees must be fully locked out with the dumbbell clearly over the middle of the athlete’s body when viewed from profile. Once the athlete has reached lockout, the repetition will count. The dumbbell must be brought back to the ground with the same arm that the last successful rep was completed before alternating arms for the next rep. The athlete may choose to do any style of snatch including split style. However, both feet must return and be in line under the athlete’s body while the dumbbell is locked out overhead for the repetition to count. Dumbbell cannot be dropped from overhead (this will be counted as a no rep)

The non-lifting hand and arm may not be in contact with the body during the repetition.

CHEST TO BAR PULL UPS

The rep starts with arms locked out and feet off of the ground. Strict, kipping or butterfly chest to bars pull ups are allowed, as long as all requirements are met. At the top, the chest must clearly come in contact with the bar. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the body/vertical plan before initiating the next rep. Any grip is allowed, as long as the arms are fully extended at the bottom.

TOES TO BAR

The athlete must go from a full hang to having the toes touch the pull-up bar. The rep is counted when both feet make contact with the bar at the same time, inside the hands.  The arms and hips must be fully extended at the bottom and the feet must be brought back behind the body/vertical plan before initiating the next rep. Any part of the shoe may touch the bar for the rep to count.  Any grip may be used. If both feet do not make contact with the bar at the SAME TIME, it will result in a no rep. If the body does not come to full extension with feet brought back behind the body at the bottom, it will result in a no rep.

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 pullovers, rolls to support and glide kips are not permitted.
No portion of the foot may rise above the height of the
bar during the kip. The rep is credited when the arms are fully locked out while the athlete is in the support position above the bar with the shoulders over or in front of the bar. Athletes must pass through some portion of a dip-to-lockout 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. 

DOUBLE UNDERS

This is a 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. Tiebreak time:Elapsed time after each set of 30 jump ropes will be documented. 

PULL UP

Chin-over-bar pull-up. Dead hang, kipping or butterfly pull-ups are permitted as long as all the requirements are met. The arms must be fully extended at the bottom, with the athlete’s feet off the ground. The rep is credited when the chin breaks the horizontal plane of the bar. Any grip is allowed, as long as the arms are fully extended at the bottom.

RING ROWS

The bottom of the lowest part of the wood on the rings must be hung 34” from the floor. A line must be taped directly under the rig, in line with the rig and the rings. The athlete’s heels must be across the line at all times. Arms must be straight at the bottom of the movement (elbows fully extended) and the athlete must rise until the rings touch their chest. Knees need to be straight throughout the movement.

HANGING KNEE RAISES

The athlete must raise the knees above the height of the hips for the rep to be counted. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the body/vertical plan before initiating the next rep. Any grip may be used.  If the body does not come to full extension with feet brought back behind the body at the bottom, it will result in a no rep. 

JUMPING CHEST TO BAR

The bar will be set up so it is at least 6 inches above
the top of the athlete’s head when the athlete is standing tall. At the bottom, the arms must be fully extended. Overhand, underhand and mixed grips are all permitted. The rep is credited when the chest clearly comes into contact with the bar below the collarbone.

SINGLE UNDERS

This is a standard single under in which the rope passes under the feet once for each jump.  The rope must spin forward for the rep to count. Tiebreak time:Elapsed time after each set of 30 jump ropes will be documented. 

*standards and weight are subject to change

Event 1 of 2

Strength and Conditioning   (VIDEO) 

5 Minutes

Establish a 2 rep max

Shoulder to overhead

Start with empty bar. At the start of the 5 minutes, athlete will load bar (without assistance) to desired amount to  attempt a 2 rep max shoulder to overhead. Clamps must be used on barbell.

Bar will come from the ground and the rep must start in the front rack position. Rep 1 is counted by the judge when athlete arms, hips and knees are locked out showing control. The bar must make contact with the front rack again before attempting the 2nd shoulder to overhead. Rep 2 is counted by the judge when athlete arms, hips and knees are locked out (feet brought back together if split style used) 2 successful reps in a row without putting the bar down must be completed for the weight to count. The athlete has 5 minutes to attempt whatever weight they choose. Going lower or higher in weight even after a failed attempt is allowed.

Final score is the highest 2 rep max lifted successfully. The 2 reps must be completed before the 5 minutes expire. 

**Shoulder to overhead: press, push press, push jerk or split jerk (feet brought back together) are permitted

2 Minute Rest

During the 2 minute rest the athlete must empty the bar and reloaded with the correct division weight for event 2 overhead squat. Judge and event assists may help with unloading and loading barbell during 2 minute rest. After 2 minute rest Event 2 will start with an 8 min AMRAP

*Standards are subject to change.

Event 2 of 2

Strength and Conditioning  (VIDEO)

8 Minute AMRAP

10 Overhead Squats

10 Box Facing Burpee Over Box

RX (18y-49Y)

135/95

RX (50+ and TEENS)

115/75

Scaled (18y-49y)

95/65

Scaled (50+ and TEENS)

75/55

BOX HEIGHT

24/20

RX 18-49

2 foot take off on jump

50+RX, TEENS RX AND ALL SCALED

Step ups permitted

Score is total reps

**After 2 minute rest from Event 1 of 2 the athlete will complete the 8 minute AMRAP

Overhead Squat: The weight can be taken from the ground into the overhead position however the athlete prefers. The athlete must hold the bar overhead without it touching any part of their body throughout the movement. The athlete must pass below parallel in the squat and stand up with hips, knees, and arms locked out overhead for the judge to count the rep. A squat snatch is allowed to get weight overhead and will count as a rep as long as the above standards are met. Weight cannot be dropped from overhead, this will be counted as a no rep.

Burpee over box: 

The burpee must be performed perpendicular to and facing the box. Chest and thighs must make contact with the ground in the bottom of the rep. After making contact with the ground, the athlete will perform a 2 foot take off and jump onto the box (step ups allowed for some divisions, see above) moving forward over the box. The rep counts when the athlete is completely over the box. The athlete does not have to open hips while on the box. Both feet have to be on the box at the same time. No skipping or jumping completely over the box. Stepping OFF of the box is allowed. Lunging out and lunging in to do the burpee is permitted as long as the chest and thigh touch the ground.

*standards and weight are subject to change.

Event 4

The Triplet  (VIDEO)

1,000m Row

40 Back Squats 

30 Hang Power Cleans 

10 minute time cap

RX 18-49y

155/105

RX 50+ and RX Teen

135/95

Scaled 18-49y

115/75

Scaled 50+ and Teen

95/65

ROW

The athlete must remain on the rower until the display until 1,000 meters has been completed. The athlete cannot make an attempt to get off the rower, such as un-strapping the feet or standing up, until the display reaches the required amount. Athlete can not intentionally let go of the paddle when row is complete, place in holder before exiting.

BACK SQUAT

Weight will be taken from the floor and placed on the back rack. The rep starts with hips and knees locked out. The rep will be counted by the judge when the athlete squats below parallel then stands tall with hips and knees locked out. A NO REP will be given if athlete drops weight from their back. The bar must be brought back to the front of the athlete before dropping. 

HANG POWER CLEANS

Each repetition must start from the hang position. Therefore, if the weight is set down at any point the weight must be deadlifted from the floor to the hang position. The hips and knees must be fully extended and head and shoulders behind the bar before re-dipping to initiate the hang clean. Elbows must lock out at the start of each repetition of the hang. Each rep finishes with the bar racked on the shoulders and elbows clearly in front of the bar with hips and knees fully extended. Power cleaning from the ground is not permitted. Re-dipping from the below the top of the knee is not permitted.

*Standards and weight subject to change