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“CWG Sanctional 19.2”

"Triple Threat" CanWest CrossFit Championship Sanctional WOD #2

538 8
  • AMRAP in 11 minutes
  • From 0:00-3:00, perform:
  • 100 Double-Unders
  • 25/20 Chest-to-Bar Pull-Ups
  • 20 Burpee Box Jump Overs (20 in)
  • Rest 1 minute
  • From 4:00-7:00, perform:
  • 100 Double-Unders
  • 12/9 Bar Muscle-Ups
  • 20 Burpee Box Jump Overs (24 in)
  • Rest 1 minute
  • Finally, from 8:00-11:00, perform:
  • 100 Double-Unders
  • 9/6 Ring Muscle-Ups
  • AMRAP Burpee Box Jump Overs (30 in)

Athletes will begin with their rope in hand on their first mat. On the call of “3, 2, 1, GO!”, they will begin their first set of 100 Double-Unders. Athletes must advance to the next section of their mat after every 50 reps. Once they have completed 100 reps of, athletes will advance to the rig to complete the required reps of the designated movement.

Once the athlete has completed the required reps at the rig, they may move to their box to complete their Box Jump overs, advancing their box to the next section after every 10 successful reps. Athletes will repeat this cycle for a total of 3 rounds.

The athlete will stop where ever they are at in the workout after the 3 minutes window is up for the 1-minute rest. Then resume right where they left off at the start of the next interval.

Score for each round is the total number of completed repetitions.

Movement Standards

Double-Under: This is a standard Double-Under where the Rope passes completely under the feet twice for each jump. The Rope must spin forward for the rep to count.

Chest-to-Bar Pull-Up: This is a standard Chest-to-Bar Pull-Up. Strict, kipping or butterfly variations are allowed as long as all other requirements are met. At the bottom, the arms must be fully extended with the feet off the ground. At the top, the chest must clearly come in contact with the bar below the collarbone.

Burpee Box Jump Over: The Burpee Box Jump Over starts with the athlete facing the Box with their chest and thighs touching the ground and finishes with the athlete jumping over the Box. In the bottom position, the athlete must be perpendicular to the Box. Burpees must be performed with a 2-foot jump back and up.

On the Box Jump, a two-foot take-off and two-foot landing is required and only the athlete’s feet may touch the Box. There is no requirement to stand tall on the top of the Box. The athlete may jump or step off the Box on the other side. The athlete may jump completely over the Box. If jumping over the Box, the feet must go over the top of the Box, not the sides, and they must use a two-foot landing. Each rep is counted when the athlete reaches the ground on the opposite side.

Bar Muscle-Up: The athlete must begin with, or pass through, a hang below the bar with arms fully extended and feet off the ground. Kipping the Muscle-Up is permitted but pull-overs, rolls to support, and glide kips are not allowed. The athlete’s heels must not rise above the height of the Bar during the initial kip.

Athletes must pass through some portion of a dip to lockout over the Bar. Only the athlete’s hands may touch the Bar when completing the rep. No other part of the arm may touch the Bar. At the top, 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.

Ring Muscle-Up: The athlete must begin with, or pass through, a hang below the Rings with arms fully extended and feet off the ground. The athlete may use a false or full grip. Kipping the Muscle-Up is permitted but swings or rolls to support are not allowed. The athlete’s heels must not rise above the height of the rings during the initial kip.

Athletes must pass through some portion of a dip to lockout over the Rings. At the top, the elbows must be fully locked out while the athlete supports their body above the Rings with the shoulders over top of the Rings. If consecutive Muscle-Ups are being performed, there must be a change of direction below the Rings.

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Background: “Triple Threat” (a.k.a.: “CWG Sanctional 19.2”) was the 2nd of 9 total WODs for the 2019 CanWest CrossFit Championship Sanctional competition. The CanWest CrossFit Championship is a 3-day event held on July 26-28, 2019 at Percy Perry Stadium, Coquitlam, British Columbia.

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