3 rounds:
2:00 row
20 Alt leg V-ups
5 Strict pull ups or Ring Rows
:30 Rig hang
5 RFT of:
15/10 Cals on AAB
10 Burpees
*10 min cap
For Time of:
15 Squat Snatch 165/115 lbs (L4), 135/75 lbs (L3), 105/55 lbs (L2), 85/45 lbs (L1), HPS 65/35 lbs (
12 Squat Snatch
20/16 Cals on C2
9 Squat Snatch
20/16 Cals on C2
5 Min – Coaches Choice
For Time of:
75 Wallballs, 30/20 lbs @ 10′ (L4), 20/14 lbs @ 10′ (L3), 20/14 lbs @ 9′ (L2), 20/14 lbs @ 8′ (L1), 14/10 lbs @ 8′ (
75 Wallballs, 30/20 lbs @ 10′ (L4), 20/14 lbs @ 10′ (L3), 20/14 lbs @ 9′ (L2), 20/14 lbs @ 8′ (L1), 14/10 lbs @ 8′ (
5 min – Coaches Choice
For Time of:
75/60 Cal Row (L4), 70/55 (L3), 65/50 (L2), 60/45 (L1), 55/40 (
6 RFT of: 2:00 on/1:00 off
20 Push ups
15/12 Cal on AAB (L4), 12/9 (L3), 9/6 (L2/1/
5 min – Coaches Choice
3 RFT of:
100 Zeus Double Unders (L4), 150 Regular DU’s (L3), 100 DU’s (L2), 100 Attempts (L1), 150 Singles (
5 Rounds for Distance
4 Sets:
:45 Easy
:30 Moderate
:15 Fast
Rest 3:00 b/t sets
Set 1: Run
Set 2: C2 Row
Set 3: AAB
Set 4: Run
15 min AMRAP:
2:00 Assault bike
10 Inch worms
20 Ring rows
10 Banded Pull Aparts
3 RFT of:
15/12-12/9-9/6
Cals on AAB
12-9-6
Deficit HSPU, 4.5″/3.5″ (L4), Strict HSPU’s (L3), HSPU’s (L2), 1/2 reps Wall Walks (L1), Seated DB Press, 35/25 lbs (
For Time of:
75 Wallballs, 20/14 lbs
50 Pullups
25 Burpee Box Get Overs 48″
50 Pullups
75 Wallballs, 20/14 lbs
3 Rounds For Time of:
20/15 Cal Assault Bike
75 Heavy Double Under or 100 Regular Double Under (L3), 50 Hvy/75 Reg (L2/1), 100 Singles (
75 Heavy Double Under or 100 Regular Double Under (L3), 50 Hvy/75 Reg (L2/1), 100 Singles (
Coaches choice, 5-10 min
Teams of 2 For Time of:
Buy in:
1 Mile Run as a team
Then:
5 Strict Pull-Ups Each
30 Bench 185/115
Run 400 m
45 Bench 155/95
Run 400 m
60 Bench 135/85
*Do 5 Strict Pull Ups each, every minute on the minute
Cash Out:
1 Mile run
*Coaches Choice: 5 min
https://www.thefittestexperience.com/2019-week-one-qualifier-two-and-three
Qualifier 19.2 & 19.3 will start with a 13 minute running clock. Qualifier 19.2 starts from zero to minute 5 and consists of a 3 rep max Shoulder to Overhead. You may start with a preloaded barbell. Acceptable styles on the 3 rep max shoulder to overhead include a strict press, push press, push jerk, or split jerk. All barbells must be taken from the floor and you can get the bar to your shoulder any way you can. NO RACKS are allowed on this workout. ATHLETES MUST CHANGE THEIR OWN PLATES AND CANNOT USE SEPARATE BARBELLS.
Plates smaller than 1/2 lb may not be used. There is no limit to the number of attempts in the 5 minute window.
At the conclusion of the first 5 minutes, the athletes will then have from minute 5 to 6 to rest.
Qualifier 19.3 starts at 6 minutes and it consists of a 7 minute AMRAP that starts with 10 Toes to Bar followed by 30 Double Unders. From there, the rep total will increase on the Toes to Bar by 5 reps and will increase on the Double Unders by 30 reps. 15-60, 20-90, 25-120, etc.
*YOUR SCORE FOR 19.2 WILL BE THE HEAVIEST LIFT COMPLETED IN THE 5 MINUTES.
*YOUR SCORE FOR 19.3 WILL BE THE TOTAL REPETITIONS COMPLETED IN THE 7 MINUTES.
*19.2 & 19.3 MAY NOT BE PERFORMED INDEPENDENTLY. YOUR BEST OVERALL PERFORMANCE ON BOTH IS WHAT SCORE YOU MUST RECORD.
Rest 1 min then move on to Metcon
After 19.2
PRO/AMATEUR/TEAMS DIVISION
(ALL MASTERS & TEENS DIVISION, INTERMEDIATE/SCALED DIVISION) (L4/3/2/1)
7 Min AMRAP
10 Toes to Bar
30 Double Unders
15 Toes to Bar
60 Double Unders
20 Toes to Bar
90 Double Unders
Etc…
COMMUNITY DIVISION (
30 Single Unders
15 Hanging Knee Raises
60 Single Unders
20 Hanging Knee Raises
90 Single Unders
Etc…
MOVEMENT STANDARDS
Shoulder to Overhead
Acceptable styles on the 3 rep max shoulder to overhead include a strict press, push press, push jerk, or split jerk. All barbells must be taken from the floor and you can get the bar to your shoulder any way you can. NO RACKS are allowed on this workout. For each repetition to be counted, the barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. Not coming to full lockout or not bringing your feet back together in a split jerk will be a NO REP. The barbell must stay in the front rack position in between all 3 repetitions. You may not rest the bar on your back or in the hang position once your first repetition has started.
Toes to Bar
The toes to bar consists of the athlete starting from full hang and starts by bringing the feet behind the bar and finishes with both feet coming into contact with the bar at the same time. If an athlete does not bring their feet behind the bar at the bottom or hits one foot at a time at the top, it will be considered a NO REP.
Double Unders
For the Double Unders, the rope must pass completely under your feet twice in one jump and must spin forward. No Backwards double unders will be allowed.
Additional Notes:
The athlete must load their own barbell and may not receive assistance.
Equipment:
Barbell
Collars
Plates to load to the appropriate weight for your division
Jump Rope
Pull Up Bar
For each workout, be sure the athlete has adequate space to safely complete all
*Coaches choice: 5 min
https://www.thefittestexperience.com/2019-week-one-qualifier-one
5 Min AMRAP:
25 Front Squats
25 Burpees Over Bar
AMRAP Front Squats in Remaining Time
PRO/AMATEUR/TEAM DIVISION
(MASTERS 35-39, MASTERS 40-44)
185/125 lbs (L4)
MASTERS 45-49, TEENS 16-17 DIVISION
155/105 lbs (L3)
MASTERS 50+ DIVISION
135/95 lbs (L2)
TEENS 14-15, INTERMEDIATE/SCALED DIVISION
115/75 lbs (L1)
COMMUNITY DIVISION
95/65 lbs (
The Front Squats consist of the reaching full squat depth with their hip crease passing below the top of their knee and reaching full hip and knee extension at the top of the rep. The bar must come from the ground as NO RACKS are allowed on this workout. If the athlete wishes, they may squat clean the bar from the ground to start their rep. A “No Rep” would consist of an athlete not squatting to full depth and/or not reaching full extension at the top.
The Burpee Over Bar consists of jumping or kicking both feet backwards at the same time and jump up with both feet at the same time, and then jumping over the Barbell with both feet. NO Stepping backwards or stepping over the barbell is allowed. You may jump forward or lateral over the barbell. Your chest must touch the ground each time for the repetition to count.
The final score for this workout is the number of Front Squats completed after the 25 burpee over bar within the 5 Minute time cap.
The tie-breaker for this workout is the total time it takes to complete the the 25 Burpee Over Bar.
5 RFT of:
20/16 Cals on the AAB
10 Devils Press, 50/35 lbs (L4), 45/30 lbs (L3), 40/25 lbs (L2), 35/20 lbs (L1), 30/15 lbs (
*Watch to find you how to do the Devil Press
https://www.youtube.com/watch?v=03vstteJ7vY
*Coaches Choice
For Time of:
75 Wallball, 20/14 lbs @ 10′ (L3), 9′ (L2), 8′ (L1), 14/10 lbs (
4 RFT of:
2:00 Row
100′ Empty Sled Push
20 Air Squats
