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“CWG Qualifier 20.1”

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2020 CanWest CrossFit Championship Qualifier WOD #1

247 22
  • For Time
  • 1 Round of DT (155/105 lb)*
  • 40 Bar Facing Burpees
  • 1 Round of DT (155/105 lb)*
  • 30 Bar Facing Burpees
  • 1 Round of DT (155/105 lb)*
  • 20 Bar Facing Burpees
  • 1 Round of DT (155/105 lb)*
  • 10 Bar Facing Burpees
  • 1 Round of DT (155/105 lb)*
  • *1 Round of DT consists of: 12 Deadlifts, 9 Hang Power Cleans, and 6 Shoulder-to-Overheads
  • Time Cap: 20 minutes

With the athlete standing TALL at the call of 3,2,1.. Go! The athlete will begin by performing one round of the hero workout “DT”: 12 deadlifts, 9 hang power cleans, and 6 shoulder-to-overheads. After completing the sixth shoulder to overhead, the athlete can begin 40 bar facing burpees. Once the burpees are complete, you must complete another full round of DT before moving on to the next set of 30 burpees, and so on.

Score is your time after the completion of the sixth shoulder-to-overhead or completed reps at the 20-minute time cap.

Movement Standards

Deadlift: This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed. Beginning with the barbell on the floor, the athlete lifts the bar until the hips and knees are at full extension, and the head and shoulders are behind the bar. The arms must be straight throughout the rep. Bouncing the barbell off the ground is permitted at any time. If the athlete chooses to drop the bar from the top, they must allow the bar to settle before picking it up again.

Hang Power Clean: The barbell must be deadlifted first before engaging in any pulling movement and must clearly stop at the hip. The barbell must be received in the front rack position in one motion from the hang position. The bar must stay above the knee during the execution of hang power clean. Full extension of the hips and knees must be achieved with the bar in the front rack position for the rep to count.

Shoulder-to-Overhead: Each rep begins with the barbell on the shoulders and finishes with the weight fully locked out overhead. A shoulder press, push press, push jerk or split jerk may be used, if the elbows, shoulder, hips and knees are fully extended. The bar must finish directly over the body with the feet in line. Using a rack is not permitted and the barbell may never come to the back rack.

Bar Facing Burpee: Athletes must use a barbell with 18-inch plates. Burpees must be performed perpendicular to and facing the barbell. Athletes may jump or step back to reach the bottom position. Chest and thighs must touch the ground with the head behind the barbell. Hands and feet must remain within the width of the plates. Stepping and/or jumping back to the starting position are permitted. Athletes must jump over the barbell using a two-foot take-off. Single leg jumping or stepping over the bar is not permitted.

Scaling

Drop down the weights for the barbell from 155/105 lb to 95/65 lb.

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Background: "CWG Qualifier 20.1" was the 1st of 5 total WODs for the 2020 CanWest CrossFit Championship Qualifier competition. The CanWest CrossFit Championship is a 3-day event held on June 4-7, 2020 at Percy Perry Stadium, Coquitlam, British Columbia.
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