Fittest of the Coast

Workout 1 POWERED by Made 2 Move

WORKOUT 1

9 AMRAP

40 Wall-Balls

20 CTB

10 Box Jump Over

5 Power Snatch

18-34

20/14, 10’/9’ | CTB | 30/24 | 165/105

35-44

20/14, 10’/9’ | CTB | 24/20 | 135/95

45-54

20/14, 10’/9’ | Pull-Up | 24/20 | 115/75

55+

14/10, 10’/9’ | Pull-Up | 24/20 (Step-Over Allowed) | 95/65

Teen

14/10, 10’/9’ | Pull-Up | 24/20 | 95/65

Open

20/14, 10’/9’ | Pull-Up | 24/20 | 115/75

Teen/55+ Scaled

14/10, 10’/9’ | Jumping Pull-Up | 24/20 (Step-Over Allowed) | 75/55 

Description & Standards

At 3.2.1. go, athletes will begin the 9 minute AMRAP. Athletes must complete all the required reps at the specific movement before moving to the next movement. Athletes will be ranked based on the total number reps accumulated.

Wall Balls | Hip crease must break parallel and wall ball must hit appropriate target. Failing to break parallel or missing your target will result in a no-rep.

C2B | This is a standard CTB pull-up. Dead hang, kipping or butterfly pull-ups are allowed. The arms must fully extend at the bottom with feet off the ground. Overhand, underhand or mixed grips are permitted. At the top, the chest must come into contact with the bar below the collarbone.

Pull-Up | This is a standard pull-up. Dead hang, kipping or butterfly pull-ups are allowed. The arms must fully extend at the bottom with feet off the ground. Overhand, underhand or mixed grips are permitted. At the top, the chin must come over the bar.

Jumping Pull-Up (Scaled Only) | The bar should be set up so it is at least 6 inches above the top of the athlete’s head when standing tall. At the bottom, the arms must be fully extended. At the top, the chin must break the horizontal plane of the bar.                                                                       

Box Jump Overs | Athletes are allowed to clear the box in one jump or jump over onto the box and then off. Knees and hips do not need to extend or lock-out at any point. Lateral or forward facing box jump overs are permitted.

Box Step Overs (55+/Scaled Only) | Athletes can step over the box. Knees and hips do not need to extend at any point during the movement. Both feet must touch the ground before beginning another rep.

Power Snatch | Athletes must receive the snatch in the power position – above parallel. At the top of the movement, the knees and hips must be fully extended with arms locked out overhead. Athletes must take the bar from the ground every rep. Athletes will receive a no rep for cleaning and jerking the bar. Athletes will receive a no rep if the snatch is caught below parallel.

Workout 2 powered by SugarWOD

Workout 2

For Time

5-10-15-20

Single-Arm DB Snatch

DB Facing Burpee Over The Barbell

7:00 Cap

18-34

50/35 (Alternating)

35-44

50/35 (Alternating)

45-54

50/35

55+

35/25

Teen

35/25

Open

50/35

Teen/55+ Scaled

20/10

Description & Standards

Workout 2 is a sprint and features a 7-minute cap. At 3.2.1. go, athletes will begin the workout. Athletes must complete the required reps for each movement before moving onto the next movement.

DB Snatch | Athletes in the 18-34 and 35-44 division must alternate arms every rep of the DB snatch. Athletes can alternate the dumbbell above their head. Athletes in all other divisions do not need to alternate arms every rep. The movement starts with the dumbbell on the ground. Athletes must move the dumbbell in one movement to the overhead position. Pausing at the chest or anywhere during the movement will result in a no rep. At the top of the movement, the hips and knees must be fully extended with the arm locked out. Athletes may not make contact with their body with the off-hand (Open Standard). Both heads of the dumbbell must make contact with the ground each rep. The athlete may choose to do a split style snatch. 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. Due to athlete safety, dropping the dumbbell will not be permitted and will result in a 10-second penalty each occurrence.

DB Facing Burpee Over DB | Athletes may step up and/or down on the burpees. Athletes must jump with two feet over the dumbbell. Leaving the ground with one foot will result in a no rep. Athletes must jump over the center of the dumbbell. Athletes must perform the burpee facing the dumbbell. At the bottom of the burpee, the chest and thighs must make contact with the ground. Athletes can rotate in the air as they jump over the dumbbell.

WORKOUT 3 POWERED BY Imagination Athletics

Workouts 3 & 4

18:00 Running Clock

WOD 3

For Time

75 Double Unders

25/20 DB Single Arm Thrusters

200M Run

13:00 Cap

Rest until the 14:00 mark

Then WOD 4

18-34

75 Double Unders, 25/20 Single Arm DB Thruster (50/35) | 225/135, 275/165, 295/175, 315/195

35-44

50 Double Unders, 25/20 Single Arm DB Thruster (50/35) | 185/115, 225/135, 275/165, 295/175

45-54

50 Double Unders or 150 Single Unders, 20/15 Single Arm DB Thruster (50/35) | 155/105, 185/115, 225/135, 245/155

55+

50 Double Unders or 150 Single Unders, 20/15 Single Arm DB Front Squat (35/25) | 115/85, 135/95, 155/105, 185/115

Teen

50 Double Unders or 150 Single Unders, 20/15 Single Arm DB Front Squat (35/25) | 115/85, 135/95, 155/105, 185/115

Open

50 Double Unders, 20/15 Single Arm DB Thrusters (50/35) | 155/105, 185/115, 225/135, 245/155

Teen/55+ Scaled

100 Single Unders, 20/15 Single Arm DB Front Squat (25/10) | 95/65, 115/85, 135/95, 155/105

Description & Standards

Workouts 3 and 4 feature an 18-minute running clock. At 3.2.1. go, athletes will begin Workout 3 with either double unders or single unders. After completing the required reps, athletes will complete either single arm DB thrusters or single arm DB front squats. Once complete, athletes will exit their lane and follow the marked path to complete a 200m run. Athletes must complete three rounds within the 13-minute cap. Once completing workout 3, athletes will rest until the 14-minute mark. At any point, an athlete can stop working on workout 3 and rest before the 13-minute mark. If an athlete fails to finish workout 3, his/her score will be the total number of reps completed.

At the 14-minute mark, athletes will begin workout 4 – a clean ladder featuring ascending weights and descending reps. Athletes have 4 minutes to complete the ladder or as many reps as possible during the time frame. The first bar will be pre-loaded with the ladder’s first weight. After completing the first weight, athletes will be responsible for loading their own weight for the next phase of the ladder.

Double Under | Athletes must complete two full rotations of the jump rope per jump. The workout will begin with the rope on the ground.

Single Under | Athletes must complete one full rotation of the jump rope per jump. The workout will begin with the rope on the ground.

Single Arm DB Thruster | Athletes must use only one arm at a time and can switch the dumbbell between hands at any point. Using two hands on the dumbbell at any point will result in a no rep. The dumbbell may be in the front rack position or resting on the shoulder. At the bottom of the movement, the athlete must break parallel and finish with legs, hips and arm fully extended. Athletes can clean the first rep into a front squat position. Athletes can set the dumbbell down at any point and switch hands at any point.

Single Arm DB Front Squat | Athletes can only touch the dumbbell with one hand during the movement. Using two hands on the dumbbell at any point will result in a no rep. Athletes may hold the dumbbell in the front rack or rest it on the shoulder. The athlete’s hand does not need to be on the handle of the dumbbell if rested on the shoulder. At the bottom of the movement, the athlete must break parallel and finish with legs and hips fully extended. Athletes can clean the first rep into a front squat position.

WORKOUT 4 POWERED BY CrossFIT UP DOG BEACH TOWN THROWDOWN

Following WOD 3

at the the 14:00 mark

WOD 4

For Time

6 Cleans

4 Cleans

2 Cleans

1 Clean

4:00 Cap

18-34

75 Double Unders, 25/20 Single Arm DB Thruster (50/35) | 225/135, 275/165, 295/175, 315/195

35-44

50 Double Unders, 25/20 Single Arm DB Thruster (50/35) | 185/115, 225/135, 275/165, 295/175

45-54

50 Double Unders or 150 Single Unders, 20/15 Single Arm DB Thruster (50/35) | 155/105, 185/115, 225/135, 245/155

55+

50 Double Unders or 150 Single Unders, 20/15 Single Arm DB Front Squat (35/25) | 115/85, 135/95, 155/105, 185/115

Teen

50 Double Unders or 150 Single Unders, 20/15 Single Arm DB Front Squat (35/25) | 115/85, 135/95, 155/105, 185/115

Open

50 Double Unders, 20/15 Single Arm DB Thrusters (50/35) | 155/105, 185/115, 225/135, 245/155

Teen/55+ Scaled

100 Single Unders, 20/15 Single Arm DB Front Squat (25/10) | 95/65, 115/85, 135/95, 155/105

Description & Standards

Workouts 3 and 4 feature an 18-minute running clock. At 3.2.1. go, athletes will begin Workout 3 with either double unders or single unders. After completing the required reps, athletes will complete either single arm DB thrusters or single arm DB front squats. Once complete, athletes will exit their lane and follow the marked path to complete a 200m run. Athletes must complete three rounds within the 13-minute cap. Once completing workout 3, athletes will rest until the 14-minute mark. At any point, an athlete can stop working on workout 3 and rest before the 13-minute mark. If an athlete fails to finish workout 3, his/her score will be the total number of reps completed.

At the 14-minute mark, athletes will begin workout 4 – a clean ladder featuring ascending weights and descending reps. Athletes have 4 minutes to complete the ladder or as many reps as possible during the time frame. The first bar will be pre-loaded with the ladder’s first weight. After completing the first weight, athletes will be responsible for loading their own weight for the next phase of the ladder.

Clean | Must come from the ground every rep. Touch-and-go permitted. Cleans can be either power or squat. Athletes must finish with hips and knees fully extended.