WEEK 1 – Qualifier Workout 1

6.13.18  7 PM CDT 6.18.18  7 PM CDT

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SUBMIT SCORE

PRESENTED BY

WORKOUT LEVELS

AsRx

14MIN TIME CAP
15 Burpees Over Concept 2 Erg
40/30 Calorie Row
15 Burpees Over Concept 2 Erg
40/30 Calorie Row
15 Burpees Over Concept 2 Erg

In the remaining time…

Establish a 1-RM Snatch

Intermediate

14MIN TIME CAP
15 Burpees Over Concept 2 Erg (CAN step over)
35/25 Calorie Row
15 Burpees Over Concept 2 Erg
35/25 Calorie Row
15 Burpees Over Concept 2 Erg

In the remaining time…

Establish a 1-RM Snatch

Scaled

14MIN TIME CAP
10 Burpees Over Concept 2 Erg (CAN step over)
30/20 Calorie Row
10 Burpees Over Concept 2 Erg
30/20 Calorie Row
10 Burpees Over Concept 2 Erg

In the remaining time…

Establish a 1-RM Snatch

ADDITIONAL INFORMATION

MOVEMENT STANDARDS


Burpees Over Rower

In the bottom position, the athlete’s chest and thighs must be simultaneously touching the ground.  The athlete must jump over the railing of the erg from both feet – one-footed jumping or stepping over is not permitted in the Rx division, but is permitted in intermediate and scaled divisions.  Both of the athlete’s feet must pass over the top of the erg railing. Burpees may be performed lateral to the erg so long as the above standards are met. A repetition is complete every time the athlete lands on the opposite side of the erg from where the burpee was performed.

Row for Calories

The athlete must remain on the rower until the display reads the required amount of calories.  Coasting over the required work is allowed, however 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.  The monitor must be set to zero at the beginning of each round. Either the athlete or the judge may reset the monitor.

Snatch

For the snatch, the barbell must begin on the ground and lifted overhead in one motion.  A full snatch or a power snatch is accepted. The athlete must show full lockout overhead, with the hips, knees, and arms fully extended and the bar directly over the middle of the body,  at the top of the lift before dropping the barbell. This is NOT a ground to overhead in any way. The athlete can have help to load their barbell.

WORKOUT DESCRIPTION

For each workout, be sure the athlete has adequate space to safely complete the workout. Clear the area of all extra equipment, people or other obstructions.

Any athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified from the competition.

**Athletes lifting with kg plates will need to convert their weight to pounds prior to submitting. For the purpose of The Granite Games competitions, 15 kg weightlifting bars will be considered to be 35 pounds, and 20 kg bars will be considered to be 45 pounds.

The workout begins with 14 minutes on the clock and the athlete standing upright beside the Concept 2 rower. At the start of the timer, the athlete will complete their assigned number of burpees over the rower – see division standards for reps. Upon completing the final burpee, the athlete will move to the rower and complete their assigned calories – see division standards for required calories. The athlete must remain on the rower with the handle in hand until the monitor registers their final calorie. Upon completing the row, the athlete will complete an additional set of burpees over the rower, row their assigned calories and finish with a final set of burpees over the rower.

When the athlete has completed the assigned burpees and calories they will use the remaining time on the clock to establish their 1-rep max snatch.

This workout will have 2 scores. The first score will be the time within which the athlete completes their burpees and rowing (if the athlete does not complete the couplet in the 14 minutes, their score is the number of reps completed). Athletes should not round up partial seconds. The athlete’s score is their max snatch recorded before the expiration of the 14-minute time cap. Athletes may have assistance changing their weights if desired.

VIDEO SUBMISSION STANDARDS

Does everyone need to submit a video?

No, athletes do not have to submit a video for the Online Qualifier, however it is strongly suggested that athletes videotape their workouts.

Video submissions will be requested from the Top 100 male and Top 100 female individual athletes and the Top 100 male and female teams. Scaled Teams of 3 DO NOT have to submit a video.

If an athlete qualifies to compete on-site at the 2018 Granite Games Competition, they will be asked to submit two of the workouts, as chosen by The Granite Games Judges team.

All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stop watch, or a WOD clock will need to be visible through the entire workout. Video should be shot so burpee over rower, row calorie requirement, and snatch movement standards are clear for each rep. Please be sure you have enough battery life, memory and time to upload your video. You may need to increase your limit on YouTube in order to allow a longer video.

EQUIPMENT

  • Concept 2 Rower
  • One Barbell
  • Collars
  • Standard Bumper Plates
    • Change plates no smaller than 1/2lb.

WEEK 1 – Qualifier Workout 2

6.13.18  7 PM CDT 6.18.18  7 PM CDT

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SUBMIT SCORE

PRESENTED BY

WORKOUT LEVELS

AsRx

12MIN TIME CAP
20, 18, 16, 14, 12, 10, 8, 6, 4, 2 Wall Ball Shots (20lb–10ft/14lb-9ft)
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Toes to Bar

Intermediate

12MIN TIME CAP
20, 18, 16, 14, 12, 10, 8, 6, 4, 2 Wall Ball Shots (20lb–10ft/14lb-9ft)
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Hanging Knee Raises

Scaled

12MIN TIME CAP
20, 18, 16, 14, 12, 10, 8, 6, 4, 2 Wall Ball Shots (14lb–10ft/10lb-9ft)
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Hanging Knee Raises

ADDITIONAL INFORMATION

MOVEMENT STANDARDS


Wall Ball Shots

The movement begins with the medicine ball on the ground. The ball must be taken from the bottom of the squat, hip crease clearly below the knee, and thrown to hit the specified target. The reg is counted when the center of the ball clears the required height line and makes contact with the target. If the ball drops to the ground, it must come to a full stop before the athlete can pick it up for the next rep. Catching the ball off the bounce into the next rep is NOT ALLOWED. If the ball hits the bottom edge of the target or does not hit the target at all, it is a NO REP. If the athlete’s hip crease does not clearly reach below parallel, it is a NO REP.

Toes to Bar / Hanging Knee Raises

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.

For hanging knee raise, the athlete must raise the knees above the height of the hips.

WORKOUT DESCRIPTION

For each workout, be sure the athlete has adequate space to safely complete the workout. Clear the area of all extra equipment, people or other obstructions.

Any athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified from the competition.

Athletes lifting with kg weights will need to convert their weight to pounds prior to submitting.

Athletes begin standing at their wall ball target station with the ball at their feet.  At the start of the timer, the athlete will complete 20 wall ball shots to a target – see division standards for weight and height requirements across divisions.  After their 20th rep, the athlete will move to the pull-up bar to complete 10 toes-to-bar or hanging knee raises – see division standards for required movements across divisions.  After their 10th rep, the athlete will return to their wall ball station and complete 18 reps, then 9 reps on the bar. Each round, the athlete will subtract 2 and 1 from their reps until they end with completing 2 wall balls and 1 toes-to-bar or hanging knee raise.

The score for this workout is for time.  Do not round up partial seconds.

VIDEO SUBMISSION STANDARDS

Does everyone need to submit a video?

No, athletes do not have to submit a video for the Online Qualifier, however it is strongly suggested that athletes videotape their workouts.

Video submissions will be requested from the Top 100 male and Top 100 female individual athletes and the Top 100 male and female teams. Scaled Teams of 3 DO NOT have to submit a video.

If an athlete qualifies to compete on-site at the 2018 Granite Games Competition, they will be asked to submit two of the workouts, as chosen by The Granite Games Judges team.

All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stop watch, or a WOD clock will need to be visible through the entire workout. Video should be shot so burpee over rower, row calorie requirement, and snatch movement standards are clear for each rep. Please be sure you have enough battery life, memory and time to upload your video. You may need to increase your limit on YouTube in order to allow a longer video.

EQUIPMENT

  • Wall Ball
  • Pull-up Bar

WEEK 2 – Qualifier Workout 3

6.20.18  7 PM CDT 6.25.18  7 PM CDT

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SUBMIT SCORE

PRESENTED BY

WORKOUT LEVELS

AsRx

12MIN TIME CAP
3 Rounds for time
12 Chest to Bar Pull-ups
12 Alt. Dumbbell Snatches (50lb/35lb)

Tie Break Time Recorded, Immediately followed by…

3 Rounds for time
12 Bar Muscle Ups
12 Alt. Dumbbell Snatches (50lb/35lb)

Men use 50-lb. dumbbell
Women use 35-lb. dumbbell

Intermediate

12MIN TIME CAP
3 Rounds for time
12 Chin Over Bar Pull-ups
12 Alt. Dumbbell Snatches (50lb/35lb)

Tie Break Time Recorded, Immediately followed by…

3 Rounds for time
8 Chest To Bar Pull-ups
12 Alt. Dumbbell Snatches (50lb/35lb)

Men use 50-lb. dumbbell
Women use 35-lb. dumbbell

Scaled

12MIN TIME CAP
3 Rounds for time
12 Jumping Pull-ups
12 Alt. Dumbbell Snatches (35lb/20lb)

Tie Break Time Recorded, Immediately followed by…

3 Rounds for time
8 Chin Over Bar Pull-ups
12 Alt. Dumbbell Snatches (35lb/20lb)

Men use 35-lb. dumbbell
Women use 20-lb. dumbbell

//Your score is COMPLETED TIME  or if time capped, ADD 1 SECOND  for every MISSED REP  to the 12MIN time cap//

For Example: If you complete 6 bar muscle-ups, your total rep count would be 78. This means there was 66 reps left to be completed. Those 66 reps would be added, as seconds, to the 12:00 time cap. Your final time to input would be 13:06.

ADDITIONAL INFORMATION

MOVEMENT STANDARDS


ALTERNATING DUMBBELL SNATCHES

The dumbbell snatch starts with 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. The dumbbell must be lifted overhead in one motion. 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 reaches lock-out, the repetition will count. Touch-and-go is permitted. Bouncing the dumbbell is not allowed. Athletes must alternate arms after each repetition and may not alternate until a successful rep is achieved. The non-lifting hand and arm may not be in contact with the body during the repetition.

JUMPING PULL-UPS

For jumping pull-ups, 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 athlete must lower themselves so their arms are fully extended. At the top, the chin must break the horizontal plane of the bar.

CHIN OVER BAR PULL-UPS

This is a standard pull-up. Dead hang, kipping or butterfly pull-ups are allowed as long as all requirements are met. Any grip is allowed, as long as the arms are fully extended at the bottom. At the top, the chin must break the horizontal plane of the bar.

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. Any grip is allowed, as long as the arms are fully extended at the bottom. At the top, the chest MUST CLEARLY COME INTO CONTACT with the bar, below the collarbone.

BAR MUSCLE-UPS

In the bar muscle-up, the athlete must begin with, or pass through, a hanging position below the bar. Arms must be fully extended and the feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted. The heels may not rise above the height of the bar during the kip. At the top of the movement, the elbows, must be fully locked out while the athlete supports their body above the bar with the shoulders over or in front of the bar. Athletes must pass through some portion of the 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.

WORKOUT DESCRIPTION

For each workout, be sure the athlete has adequate space to safely complete the workout. Clear the area of all extra equipment, people or other obstructions.

Any athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified from the competition.

**For the purpose of The Granite Games competitions the minimum acceptable weights in kilograms are: 22.5 kg (50 lb.), 15 kg (35 lb.), and 10 kg (20 lb.).

Athletes begin standing under their pull up bar.  At the start of the timer, the athlete will complete 12 of either: chest to bar pull ups, chin over bar pull ups, or jumping pull ups (see division standards for specific movement requirement across divisions).  After their 12th rep, the athlete will then move to their dumbbell and compete 12 alternating dumbbell snatches (see weight requirements across divisions).  After their 12th rep, they will repeat for two more rounds.  Once done with the third round, the athlete will immediately move into 12 or 8 of either: bar muscle ups, chest to bar pull ups, or chin over bar pull ups (see division standards for specific movement requirement across divisions).  Once their 12th or 8th rep, the athlete will then move to their dumbbell and compete 12 alternating dumbbell snatches.  After their 12th rep, they will repeat two more rounds.

The score for this workout is for time.I Please use an ascending clock starting at 0:00 and finishing at 12:00. Do not round up partial seconds. If time capped, add 1 second for every missed rep in the 12 minute cap.

Tiebreak

This workout includes a tiebreak. If all 144 reps (Rx) or 132 reps ( Int. / Scaled)  are completed prior to the 12-minute time cap, your score will be your total time, and there will be no tiebreaker. However, if you are not able to complete the entire workout in the allotted time, a tiebreaker will be factored into your final score. During the workout, be sure to note your time at the end of your 72 reps. When you submit your score, there will be a space for your final time and an additional field for you to enter the elapsed time at which you completed your 72nd rep. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up. 

VIDEO SUBMISSION STANDARDS

Does everyone need to submit a video?

No, athletes do not have to submit a video for the Online Qualifier, however it is strongly suggested that athletes videotape their workouts.

Video submissions will be requested from the Top 100 male and Top 100 female individual athletes and the Top 100 male and female teams. Scaled Teams of 3 DO NOT have to submit a video.

If an athlete qualifies to compete on-site at the 2018 Granite Games Competition, they will be asked to submit two of the workouts, as chosen by The Granite Games Judges team.

All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stop watch, or a WOD clock will need to be visible through the entire workout. Video should be shot so burpee over rower, row calorie requirement, and snatch movement standards are clear for each rep. Please be sure you have enough battery life, memory and time to upload your video. You may need to increase your limit on YouTube in order to allow a longer video.

EQUIPMENT

  • Dumbbell
  • Pull-up Bar

WEEK 2 – Qualifier Workout 4

6.20.18  7 PM CDT 6.25.18  7 PM CDT

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SUBMIT SCORE

PRESENTED BY

WORKOUT LEVELS

AsRx

8MIN TIME CAP
3-6-9-12-9-6-3
Hang Squat Clean (135lb/95lb)
Bar Facing Burpee

Men use 135-lb. barbell
Women use 95-lb. barbell

Intermediate

8MIN TIME CAP
3-6-9-12-9-6-3
Hang Squat Clean (115lb/80lb)
Bar Facing Burpee

Men use 115-lb. barbell
Women use 80-lb. barbell

Scaled

8MIN TIME CAP
3-6-9-12-9-6-3
Hang Squat Clean (75lb/55lb)
Bar Facing Burpee*

*Can step over

Men use 75-lb. barbell
Women use 55-lb. barbell

ADDITIONAL INFORMATION

MOVEMENT STANDARDS


Hang Squat Clean

Each repetition must start from the hang position, or any repetition taken from the floor must achieve a deadlift lockout (hips and knees fully extended, shoulders behind the bar) before re-dipping to initiate the hang clean, from there the athlete must pass through a front squat (hip crease below knees), and finish with the barbell racked on the shoulders with elbows clearly in front of the bar and hips and knees fully extended

A hang power clean, followed by a front squat will NOT be permitted for RX and Intermediate divisions, but will be permitted for the Scaled division. Taking the bar directly from the ground into a squat clean in one continuous motion will also result in a NO REP.

Bar Facing Burpees

Each burpee must be performed perpendicular to and facing the barbell. The athlete must jump over the barbell with a two foot takeoff (step overs are allowed for scaled athletes). The rep is counted when the athlete completes the jump. The next rep will then begin on the landing side facing the barbell.

The head CANNOT be over the barbell and the chest and thighs must touch the ground at the bottom of the repetition. Failure to make contact with the floor will result in a NO REP. Any repetitions completed with the body parallel to or diagonal to the barbell will not be counted.

WORKOUT DESCRIPTION

For each workout, be sure the athlete has adequate space to safely complete the workout. Clear the area of all extra equipment, people or other obstructions.

Any athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified from the competition.

**For the purpose of The Granite Games competitions the minimum acceptable weights in kilograms are: 61 kg (135 lb.), 52 kg (115 lb.), 43 kg (95 lb.), 36 kg (80 lb.), 34 kg (75 lb.), and 25 kg (55 lb.).

Athletes begin standing at their barbell. At the start of the timer, the athlete will complete 3 hang squat cleans (see division standards for weight requirements across divisions). After their 3rd rep, the athlete will complete 3 bar facing burpees. After their 3rd rep of bar facing burpees, the athlete will return to their bar to complete 6 hang squat cleans, then 6 bar facing burpees. Each round will go up by 3 reps; after the 12 reps of both hang squat cleans and bar facing burpees, the reps decrease by 3 until you finish 3 hang squat cleans and 3 bar facing burpees.

The score for this workout is for time. Please use an ascending clock starting at 0:00 and finishing at 8:00. Do not round up partial seconds. If you do not complete the workout, your score will be completed reps.

VIDEO SUBMISSION STANDARDS

Does everyone need to submit a video?

No, athletes do not have to submit a video for the Online Qualifier, however it is strongly suggested that athletes videotape their workouts.

Video submissions will be requested from the Top 100 male and Top 100 female individual athletes and the Top 100 male and female teams. Scaled Teams of 3 DO NOT have to submit a video.

If an athlete qualifies to compete on-site at the 2018 Granite Games Competition, they will be asked to submit two of the workouts, as chosen by The Granite Games Judges team.

All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stop watch, or a WOD clock will need to be visible through the entire workout. Video should be shot so burpee over rower, row calorie requirement, and snatch movement standards are clear for each rep. Please be sure you have enough battery life, memory and time to upload your video. You may need to increase your limit on YouTube in order to allow a longer video.

EQUIPMENT

  • Barbell
  • Bumper Plates
  • Collars

WEEK 3 – Qualifier Workout 5

6.27.18  7 PM CDT 7.2.18  7 PM CDT

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SUBMIT SCORE

PRESENTED BY

WORKOUT LEVELS

AsRx

18MIN TIME CAP
2 Rounds:
6 Ring Muscle Ups
12 Deadlifts (225lb/155lb)
18 Box Jump Overs (24”/20″)

2 Rounds:
4 Ring Muscle Ups
8 Deadlifts (315lb/205lb)
12 Box Jump Overs (24”/20″)

2 Rounds:
2 Ring Muscle Ups
4 Deadlifts (365lb/235lb)
8 Box Jump Overs (24”/20″)

Men will use 225 lb., 315lb., and 365lb. with a 24″ box
Women will use 155 lb., 205lb., and 235lb. with a 20″ box

Intermediate

18MIN TIME CAP
2 Rounds:
6 Chest to Bar Pull Ups
12 Deadlifts (185lb/125lb)
18 Box Jump Overs (24”/20″)

2 Rounds:
Chest to Bar Pull Ups
8 Deadlifts (275lb/185lb)
12 Box Jump Overs (24”/20″)

2 Rounds:
Chest to Bar Pull Ups
4 Deadlifts (315lb/215lb)
8 Box Jump Overs (24”/20″)

Men will use 185 lb., 275lb., and 315lb. with a 24″ box
Women will use 125 lb., 185lb., and 215lb. with a 20″ box

Scaled

18MIN TIME CAP
2 Rounds:
6 Pull Ups
12 Deadlifts (135lb/95lb)
18 Step Up and Overs (24”/20″)

2 Rounds:
Pull Ups
8 Deadlifts (185lb/125lb)
12 Step Up and Overs (24”/20″)

2 Rounds:
Pull Ups
4 Deadlifts (225lb/155lb)
8 Step Up and Overs (24”/20″)

Men will use 135 lb., 185lb., and 225lb. with a 24″ box
Women will use 95 lb., 125lb., and 155lb. with a 20″ box

ADDITIONAL INFORMATION

MOVEMENT STANDARDS


Pull Up

This is a standard pull-up. Dead hang, kipping or butterfly pull-ups are allowed as long as all requirements are met. Any grip is allowed, as long as the arms are fully extended at the bottom. At the top, the chin must break the horizontal plane of the bar.

Chest to Bar Pull Up

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. Any grip is allowed, as long as the arms are fully extended at the bottom. At the top, the chest MUST CLEARLY COME INTO CONTACT with the bar, below the collarbone.

Ring Muscle Ups

You must begin with, or pass through, a hang below the rings with arms fully extended (with or without ‘false grip’), and the feet off of the ground. At the top, the elbows must be fully locked out while supporting yourself above the rings. Control must be shown at the top. Kipping muscle ups are acceptable. If consecutive kipping muscle ups are performed, a change in direction below the rings is required.

Deadlifts

This is a traditional deadlift with the hands outside of the knees. Sumo deadlifts are NOT ALLOWED. Starting at the floor, the barbell is lifted until the hips and knees reach full extension with the shoulders open and behind the bar. Any hand position is allowed, but the arms must be straight throughout. Deliberate bouncing or increased speed on the descent of the barbell is NOT ALLOWED. Dropping the barbell after the completion of the repetition is permitted. Hitching is permitted, as long as full extension of the knees and hips are eventually reached. Multiple bars may be used or extra people may be brought in to change weights.

Box Jump Over/Step Up and Over

The box jump-over starts with the athlete on the floor and finishes with the athlete jumping over the box. There is no requirement for the athlete to stand tall while on top of the box. A two-foot takeoff is always required, and only the athlete’s feet may touch the box. The athlete may jump on top of the box using a two-foot landing and then jump or step off the other side, or the athlete may jump completely over the box. If jumping over the box, the feet must go over the box, not around it, and the athlete must use a two-foot landing. Each rep is counted when the athlete lands on the ground on the opposite side, where they may begin their next rep. Lateral jumps are allowed. Scaled athletes may step up and over.


WORKOUT DESCRIPTION

For each workout, be sure the athlete has adequate space to safely complete the workout. Clear the area of all extra equipment, people or other obstructions.

Any athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified from the competition.

**For the purpose of The Granite Games competitions the minimum acceptable weights in kilograms are: 166 kg (365 lb.), 142 kg (315 lb.), 124 kg (275 lb.),  106 kg (235 lb.), 102 kg (225 lb.), 98 kg (215 lb.), 93 kg (205 lb.), 83 kg (185 lb.), 70 kg (155 lb.), 61 kg (135 lb.), 56 kg (125 lb.), 43 kg (95 lb.).

Athletes begin standing under pull up bar or rings. At the start of the timer, the athlete will complete 6 of either: ring muscle ups, chest to bar pull ups, or pulls ups (see division standards for specific movement requirement across divisions). After their 6 reps, the athlete will then move to their barbell and compete 12 deadlifts (see division standards for specific movement requirement across divisions). After their 12th rep, the athlete will then move onto 18 box jump overs (see division standards for specific movement requirement across divisions). After their 18th rep of box jump overs, the athlete will complete another round, starting with 6 more of either: ring muscle ups, chest to bar pull ups, or pulls ups, then deadlifts, then box jump overs. After the completion of their second round, the athlete will move onto 4 of either: ring muscle ups, chest to bar pull ups, or pulls ups (see division standards for specific movement requirement across divisions). Once their 4 repetitions are complete the athlete will move onto 8 deadlifts (see division standards for specific movement requirement across divisions), and then 12 box jump overs. The athlete will then complete another round of the same movements and requirements. After their second round, the athlete will then move onto 2 of either: ring muscle ups, chest to bar pull ups, or pulls ups (see division standards for specific movement requirement across divisions), 4 deadlifts (see division standards for specific movement requirement across divisions), and 8 box jump overs. The athlete will then compete another round of the same movements and requirements. For the deadlift, multiple bars may be used or extra people may be brought in to change weights.

The score for this workout is for time. Please use an ascending clock starting at 0:00 and finishing at 18:00. Do not round up partial seconds. If you do not complete the workout under the 18 minute cap, your score will be your completed reps.

VIDEO SUBMISSION STANDARDS

Does everyone need to submit a video?

No, athletes do not have to submit a video for the Online Qualifier, however it is strongly suggested that athletes videotape their workouts.

Video submissions will be requested from the Top 100 male and Top 100 female individual athletes and the Top 100 male and female teams. Scaled Teams of 3 DO NOT have to submit a video.

If an athlete qualifies to compete on-site at the 2018 Granite Games Competition, they will be asked to submit two of the workouts, as chosen by The Granite Games Judges team.

All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stop watch, or a WOD clock will need to be visible through the entire workout. Video should be shot so box jump overs, deadlifts, pull-up, pull-up, chest to bar pull-up, and ring muscle-up movement standards are clear for each rep. Please be sure you have enough battery life, memory and time to upload your video. You may need to increase your limit on YouTube in order to allow a longer video.

EQUIPMENT

  • Rings
  • Pull-up Bar
  • Barbell
  • Bumper Plates
  • Collars
  • Box

WEEK 3 – Qualifier Workout 6

6.27.18  7 PM CDT 7.2.18  7 PM CDT

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SUBMIT SCORE

PRESENTED BY

WORKOUT LEVELS

AsRx

20MIN TIME CAP
150 Double Unders
75 ft. Front Rack Dumbbell Walking Lunge (50lb/35lb)
50 Dumbbell Thrusters (50lb/35lb)
75 ft. Front Rack Dumbbell Walking Lunge (50lb/35lb)
150 Double Unders

Men use 50-lb. dumbbell
Women use 35-lb. dumbbell

Intermediate

20MIN TIME CAP
150 Double Unders
75 ft. Front Rack Dumbbell Walking Lunge (35lb/20lb)
50 Dumbbell Thrusters (35lb/20lb)
75 ft. Front Rack Dumbbell Walking Lunge (35lb/20lb)
150 Double Unders

Men use 35-lb. dumbbell
Women use 20-lb. dumbbell

Scaled

20MIN TIME CAP
150 Single Unders
75 ft. Front Rack Dumbbell Walking Lunge (35lb/20lb)
50 Dumbbell Thrusters (35lb/20lb)
75 ft. Front Rack Dumbbell Walking Lunge (35lb/20lb)
150 Single Unders

Men use 35-lb. dumbbell
Women use 20-lb. dumbbell

ADDITIONAL INFORMATION

MOVEMENT STANDARDS


Double/Single 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.

For the single under the rope passes under the feet once for each jump.  The rope must spin forward for the rep to count.

Weighted Front Rack Lunge

Athletes must start behind the first line of the 25 foot lane, marked every 5 feet. The dumbbells must be in the front rack position. The athlete must step over each 5 foot increment for the rep to count. If the athlete puts the dumbbells down before reaching a 5 foot increment it is a NO rep and must start at the previous increment. The athlete will complete 25 feet one way, turn around, 25 feet back to the starting line, and then 25 feet to the final line. Each 5 foot increment is ONE REP.

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Dumbbell Thrusters

This is a standard thruster with dumbbells. The athlete must reach below parallel in a front squat and go directly over head to full lock out. Each arm must be clearly locked out over head, in line with the hips and knees. A squat clean thruster may be allowed on the first rep.

WORKOUT DESCRIPTION

For each workout, be sure the athlete has adequate space to safely complete the workout. Clear the area of all extra equipment, people or other obstructions.

Any athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified from the competition.

**For the purpose of The Granite Games competitions the minimum acceptable weights in kilograms are: 22.5 kg (50lb.), 15 kg (35 lb.), and 10 kg (20 lb.).

Athletes begin standing without their jump rope in hand. At the start of the timer, the athlete will grab their jump rope and complete either 150 single or double unders (see division standards for specific movement requirement across divisions). After their jump ropes, the athlete will move onto the 75 foot front rack walking lunges(see division standards for specific movement requirement across divisions). The lane should be 25 feet long, in 5 foot increments. The athlete will move down, back, and down to complete the 75 feet of walking lunge. After the athlete has crossed the final line they will move onto 50 dumbbell thrusters. Once completed, the athlete will then return to the front rack walking lunge for 75 feet – again, down, back and down. Once the athlete has crossed the line, they will finish the workout with 150 single or double unders(see division standards for specific movement requirement across divisions).

The score for this workout is for time. Please use an ascending clock starting at 0:00 and finishing at 20:00. Do not round up partial seconds. If you do not complete the workout under the 20 minute cap, your score will be your completed reps.

VIDEO SUBMISSION STANDARDS

Does everyone need to submit a video?

No, athletes do not have to submit a video for the Online Qualifier, however it is strongly suggested that athletes videotape their workouts.

Video submissions will be requested from the Top 100 male and Top 100 female individual athletes and the Top 100 male and female teams. Scaled Teams of 3 DO NOT have to submit a video.

If an athlete qualifies to compete on-site at the 2018 Granite Games Competition, they will be asked to submit two of the workouts, as chosen by The Granite Games Judges team.

All video submissions should be uncut and unedited in order to accurately display the performance.  A second person with a stop watch, or a WOD clock will need to be visible through the entire workout.  Video should be shot so jump rope, thruster, walking lunge movement standards are clear for each rep. Please be sure you have enough battery life, memory and time to upload your video. You may need to increase your limit on YouTube in order to allow a longer video.

EQUIPMENT

  • Dumbbells
  • Tape (to mark lanes and feet)
  • Jump Rope