QUALIFIER 18.1 Elite/RX/INT

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Arthur Pitts
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1 QUALIFIER 18.1 Elite/RX/INT Workout reps for time of: Elite/RX: Intermediate: Calories on the rower Power snatch 42,5/30 kg Power snatch 30/20 kg Power snatches 92,5/65 lb 67,5/45 lb Pull ups Burpees over the bar Timecap: 25 minutes Movement standards Calories on the rower: The athlete can start with the feet already strapped but the handle must not be touched yet. The monitor of the rower must be set at zero at the beginning of each row and the athlete must stay seated on the rower until the monitor reaches the required number of calories. You can reset the timer for each other; Power snatches: The bar begins on the ground and must be lifted overhead in one smooth motion. The athlete must come to a full lock-out overhead position with the hips, knees and arms fully extended and the arms behind the ears. Both plates must touch the ground at the same time. Touch and go is permitted but no bouncing and rebounding. Once dropped, the barbell must settle before the athlete begins the next repetition. A clean-and-jerk is not permitted and counts as a no rep. Pull ups: The pull-up starts in a dead hang position with the arms fully extended. At the top, the chin must clearly rise above the bar. Strict, kipping and butterfly pull-ups are allowed. Burpees over the bar: The open-standers are applicable for the burpees over the bar. The athlete will jump the feet back so that he or she is lying on the ground. The chest and thighs touch the ground at the bottom. The athlete must jump over the barbell from both feet and land on both feet. Single-legged jumping or stepping over is not permitted. The rep only counts when the athlete has executed the jump over. Both lateral and bar facing burpees are allowed.

2 Flow At the call of GO! the athletes will perform the following movements for time: athlete A: 20 calories on the rower, athlete B: 20 calories on the rower, athlete A: 20 power snatches, athlete B: 20 power snatches, athlete A: 20 pull ups, athlete B: 20 pull ups, athlete A: 20 burpees over the bar, athlete B: 20 burpees over the bar, athlete A: 16 calories on the rower, athlete B: 16 calories on the rower, athlete A: 16 power snatches, athlete B: 16 power snatches, athlete A: 16 pull ups, athlete B: 16 pull ups, athlete A: 16 burpees over the bar, athlete B: 16 burpees over the bar, athlete A: 12 calories on the rower, athlete B: calories on the rower, athlete A: 12 power snatches, athlete B: 12 power snatches, athlete A: 12 pull ups, athlete B: 12 pull ups, athlete A: 12 burpees over the bar, athlete B: 12 burpees over the bar. Each athlete performs the complete movement, after which this is repeated by the other athlete. There will always be one athlete working and one athlete resting. General rules Only one barbell is allowed, so both athletes will need to use the same barbell; Only one rower is allowed; The barbell starts on the ground at all times; The barbell can be loaded before the workout starts; There is no tiebreaker for this workout; Athletes must check (high five, tap, etc.) at each switch; The timer must be visible at all times; The timer must be a count up clock, so no countdown; The rower display must be visible when rowing; The weights must be filmed at the end of the workout; Upload your videos on YouTube and send us the links via at info@theflandersthrowdown.com. All qualifier-workouts must be performed in one day, so 24 hours. The qualifier workouts must be performed in the correct order. Start with 18.1, then 18.2 and at last In the beginning of your video, you will show the date and time. To show this you will use the following link: You must film the website with your camera before you start the workout. After this (or before, you can choose freely) you will present yourself by saying your team name, your own names, the workout, your division and your CrossFit affiliate.

3 QUALIFIER 18.2 Elite/RX/INT Workout PART A rest PART B min AMRAP of 5 minutes to find max weight on the complex: 10 thrusters 1 cluster (clean + thruster) 20 box jump overs (24 /20 ) 2 overhead squats weight Elite/RX men 40/50/60/70/80/90/100/ kg weight INT men 30/35/40/45/50/55/60/65/70/ kg weights in lb can be found on the score cards women 30/35/40/45/50/55/60/65/ kg women 20/22,5/25/27,5/30/32,5/35/ kg Movement standards Thrusters: In the thruster you must go to a full squat below parallel and finish in a full lock-out overhead with your arms fully extended behind the ears. A squat clean is allowed to start the first thruster. Box jump overs: A two feet take off is required and only the feet can touch the box. The athlete must land with two feet on the box and then jump or step down on the other side. Each rep is counted when the athlete lands on the opposite side. There is no hip extension required on top of the box. Jumping over the box in one go is not allowed. Cluster: The movement must go fluidly. There is no pause between the squat clean and the thruster and you cannot stop with the bar on the shoulders. The movement standards are mostly the same as for the thruster. The movement starts with a full squat clean moving directly into a thruster. The hip crease must pass below the knees for the squat and the athlete must come to full lockout with the barbell overhead with the hips, knees and arms fully extended and the arms behind the ears. Between the cluster and the overhead squats, you can drop the bar behind the neck to replace your hands, but you are not allowed to drop the bar on the ground. Overhead squats: The hip crease must pass below the knees for the squat and the athlete must come to a full lockout with the barbell overhead and with the hips, knees and arms fully extended, and the bar directly over the middle of the body. The rep only counts if you can show a stable top position with a full hip extension.

4 Flow The workout consists out of two parts: Part A is an 8 minutes AMRAP of 10 thrusters and 20 box jump overs. The weight of the thrusters increases with every round. At the call of GO! the athletes will start by doing 10 thrusters, followed by 20 box jump overs. The athletes can divide the reps however they want as long as the total number of reps is reached, and the order of the workout is respected. This means that one athlete could do all thrusters and the other all box jump overs. The next round the athletes will add the prescribed weight and repeat the movements. This will go on for 8 minutes. When the clock marks 8 minutes, you must stop part A and rest for 2 minutes. During the rest period, you are allowed to load the bar. Part B starts at the mark of 10 minutes. In a 5 minutes window both athletes must try to find a max weight on the following complex: 1 cluster and two overhead squats. Only one athlete is allowed to work, the other one takes rest. You are allowed to help each other loading the bar. There will always be one athlete working and one athlete resting throughout the whole workout. General rules Only one barbell and one box are allowed for part A; Another barbell can be used for part B; You are allowed to help each other load the bar; The barbells start on the ground at all times; The barbells can be loaded before the workout starts; Athletes must check (high five, tap, etc.) at each switch; The timer must be visible at all times; The timer must be a count up clock, so no countdown; The weights must be filmed at the end of the workout; Upload your videos on YouTube and send us the links via at info@theflandersthrowdown.com. All qualifier-workouts must be performed in one day, so 24 hours. The qualifier workouts must be performed in the correct order. Start with 18.1, then 18.2 and at last In the beginning of your video, you will show the date and time. To show this you will use the following link: You must film the website with your camera before you start the workout. After this (or before, you can choose freely) you will present yourself by saying your team name, your own names, the workout, your division and your CrossFit affiliate.

5 QUALIFIER 18.3 Elite/RX/INT Workout 3 rounds for time of: Intermediate: 48 toes to bars 48 toes to bars 36 unbroken double unders (athlete A) 36 double unders (athlete A) 36 unbroken double unders (athlete B) 36 double unders (athlete B) 24 alternated synchro dumbbell snatches 24 alternated synchro dumbbell snatches 12 bar muscle ups 12 chest to bar pull ups or 24 pull ups dumbbell weight 22,5/15 kg dumbbell weight 22,5/15 kg 50/35 lb 50/35 lb Timecap: 25 minutes Movement standards Toes to bars: The athlete must go from a full hang position to having the toes touch the bar. At the start of each rep, the arms must be fully extended, and the feet must be brought back behind the bar. Both feet must pass behind the bar in the swing and both feet must touch the bar, between the hands, at the same time. Double unders: The rope must spin forward and pass completely under the feet twice for each jump. Alternated synchronized dumbbell snatches: The athlete starts with the dumbbell on the ground and finishes with the dumbbell directly overhead. Both heads of the dumbbell must touch the floor at the same time and the athletes must alternate hands after each repetition. The non-lifting hand and arm may not be in contact with the body during the repetition. The overhead dumbbell position is the point where you must be synchronized with your teammate. Bar muscle ups: The athlete must begin with a pass through, a hang below the bar with arms fully extended and the feet off the ground. Kipping the muscle-up is allowed, but pull-overs, rolls to support and glide kips are not permitted. The toes may not rise above the height of the bar during the kip. The repetition counts when the athletes reach a full extension on top of the bar. Chest to bar pull ups or pull ups The athlete starts with the arms fully extended. The repetition counts when your chest clearly touches the bar. Strict, kipping and butterfly are allowed. The same goes for the normal pull ups. The rep counts when the chin clearly rises above the bar.

6 Flow At the call of GO! the first athlete will start by performing toes to bars. You can divide the repetitions however you see fit. This means that one athlete can perform all 48 toes to bars. After the toes to bars, you ll move over to the double unders. Each Elite/RX elite must do 36 double unders unbroken, so each time you break, you have to start over. You can switch turns each time you break as long as you both do 36 repetitions unbroken before going to the next movement. Each intermediate athlete also must do 36 double unders, but not unbroken. Intermediate athletes can only switch if one person is finished with their 36 double unders. After the double unders, both athletes perform 24 alternated synchronized dumbbell snatches. Elite/RX athletes finish the round with 12 bar muscle ups. You can divide the muscle ups as you see fit, but each athlete must do at least 1 bar muscle up. Intermediates finish the round with 12 chest to bar pull ups or 24 normal pull ups (kipping, butterfly, strict, etc. are allowed). The athletes will either choose to do 12 chest to bar pull ups or 24 normal pull ups. The choice is yours, but no combination both is allowed. You can divide the chest to bars pull ups and pull ups as you see fit, but each athlete must do at least 1 repetition. Throughout the workout, only one athlete is allowed to work while the other athlete takes rest. General rules You can use grips and chalk, but it is not allowed to use tape on the pull up bar; You can both use your own jump rope; Athletes must check (high five, tap, etc.) at each switch; The timer must be visible at all times; There is no tiebreaker for this workout; The timer must be a count up clock, so no countdown; The weights must be filmed at the end of the workout; Upload your videos on YouTube and send us the links via at info@theflandersthrowdown.com. All qualifier-workouts must be performed in one day, so 24 hours. The qualifier workouts must be performed in the correct order. Start with 18.1, then 18.2 and at last In the beginning of your video, you will show the date and time. To show this you will use the following link: You must film the website with your camera before you start the workout. After this (or before, you can choose freely) you will present yourself by saying your team name, your own names, the workout, your division and your CrossFit affiliate.

(*Judges notes: We will have 4 working platforms, and 2 warm-up platforms. Warm-Up platforms will be outside, weather permitting)

Competition Events Event 1 I think I just PR d a little! (*Judges notes: We will have 4 working platforms, and 2 warm-up platforms. Warm-Up platforms will be outside, weather permitting) As a team, you