CrossFit ® STRENGTH IN DEPTH 2019 ONLINE QUALIFIERS WORKOUT 1 1 CrossFit ® STRENGTH IN DEPTH 2019 ONLINE QUALIFIER 1 PRESENTED BY
CrossFit® STRENGTH IN DEPTH 2019 ONLINE QUALIFIERS WORKOUT 1 1
CrossFit® STRENGTH IN DEPTH 2019 ONLINE QUALIFIER 1
PRESENTED BY
CrossFit® STRENGTH IN DEPTH 2019 ONLINE QUALIFIERS WORKOUT 1 2
ONLINE QUALIFIERS WORKOUT 1
WORKOUT 1Complete as many rounds as possible in 14 minutes of:
15-calorie row15 toes-to-bars15 power snatches
Men perform 42.5kg power snatchesWomen perform 30kg power snatches
PRESENTED BY
NOTESThis workout begins with the athlete sitting on the rower
but may not touch the handle until the timer begins. After
the call of “3, 2, 1… go,” the athlete may grab the handle and
begin rowing. The monitor must read 15 calories before
the athlete may unstrap and move to the pull-up bar for
the toes-to-bars. The athlete must complete 15 toes-to-
bars before moving to the barbell to complete 15 power
snatches. Upon completion of the power snatches, the
athlete starts the next round.
The athlete’s score will be the total number of repetitions
completed within the 14-minute time cap. Each calorie
completed on the row will be equivalent to 1 repetition.
EQUIPMENTPull-up bar
Barbell
Collars
Plates to load to the appropriate weight for your division.
Plates must conform to the standard height of an IWF
approved Olympic plate.
Concept 2 Rower – any chassis or performance monitor
variation. The official weight is in kilograms. For your
convenience, the minimum acceptable weights in pounds
for the barbell are 95lbs (42.5kg.) and 65lbs (30kg.) For
each workout, be sure that the athlete has adequate space
to safely complete all the movements. 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.
VIDEO SUBMISSION STANDARDSPrior to starting, film the pull-up bar, plates and barbell to
be used so that the loads can be seen clearly. All video
submissions should be uncut and unedited in order to
accurately display the performance. A clock or timer with
the running workout time clearly visible should be in the
frame throughout the entire workout. Shoot the video from
an angle so that all exercises can be clearly seen to meet
the movement standards. Videos shot with a fisheye lens
or similar lens may be rejected due to the visual distortion
these lenses cause.
CrossFit® STRENGTH IN DEPTH 2019 ONLINE QUALIFIERS WORKOUT 1 3
ONLINE QUALIFIERS WORKOUT 1
PRESENTED BY
ROW
Prior to the start of the workout the athlete may be seated on the rower but may
not touch the handle until the timer begins. The monitor on the rower must be set
to zero at the beginning of the workout and each subsequent row. The athlete or
the judge may reset the monitor. The athlete must remain seated on the rower
until the monitor reads 15 calories.
TOES-TO-BAR
In the toes-to-bar, the athlete must transition from hang at full extension to having
the toes touch the pull-up bar.
At the start of each rep, the arms must be fully extended with the feet off the
ground, and the feet must be brought back behind the plane of the bar and the
rest of the body before attempting the repetition. An overhand, underhand and
mixed-grip are all permitted.
Both feet must come into contact with the bar at the same time, inside the
hands. Athletes may wrap tape around the pull-up bar OR wear hand protection
(gymnastics-style grips, gloves, etc.), but they may not tape the bar AND wear
hand protection.
POWER SNATCH
In the power snatch, the barbell must begin on the floor.
The bar must then travel from the floor to directly overhead in one motion without
stopping at the shoulders or touching the body anywhere above the hips.
Touch-and-go is permitted. No bouncing or dropping and catching the barbell
on the rebound. Once dropped, the barbell must settle on the ground before the
athlete begins the next repetition. No part of the body other than the feet may
touch the ground during the repetition. Repetitions may be executed as a muscle
snatch, a power snatch, a squat snatch or a split snatch as long as all of the
requirements are met.
The barbell must come to a full lockout overhead, with the hips, knees and arms
fully extended, the feet aligned under the hips, and the bar directly over the middle
of the athlete’s body when viewed in profile.
MOVEMENT STANDARDS
CrossFit® STRENGTH IN DEPTH 2019 ONLINE QUALIFIERS WORKOUT 1 4
ONLINE QUALIFIERS WORKOUT 1SCORE CARD
WORKOUT 1Complete as many rounds as possible in 14 minutes of:
15 calorie row15 toes-to-bars15 power snatches
Men perform 42.5kg power snatchesWomen perform 30kg power snatches
ATHLETE NAME (print)
AFFILIATE
TOTAL REPS
Date
JUDGE NAME (print)
I confirm the information above accuratly represents my performance for the workout (athletes signature)
ROUND 15 Calorie row 15 Toes-to-bar 15 Power snatches
145
290
3135
4180
5225
6270
7315
8360
9405
10450
11495
12540
13585
14630
15675
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CATEGORY
MALE FEMALE