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“CWG Sanctional 19.8”

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"Endgame" CanWest CrossFit Championship Sanctional WOD #8

231 7
  • For Time
  • 10/7 Strict Handstand Push-Ups
  • 1 Legless Rope Climb (15 ft)
  • 20 Wall Ball Shots (20/14 lb, 14/9 ft)
  • 25 Left-Arm Kettlebell Snatches (24/16 kg)
  • 20 Toes-to-Bars
  • 3 Rope Climbs (15 ft)
  • 20 Wall Ball Shots (20/14 lb, 14/9 ft)
  • 25 Right-Arm Kettlebell Snatches (24/16 kg)
  • 20 Handstand Push-Ups
  • 2 Rope Climbs (15 ft)
  • Time Cap: 10 minutes

Athletes will begin on their mats, facing the rig. On the call of “3, 2, 1, GO!”, athletes will race to the rig and begin the event, completing the chipper in the prescribed order. Athletes must advance their kettlebell after every successful round is completed. Note that if the kettlebell is dropped from overhead, the athlete will be assessed a 30 second time penalty. Once the final rope climb is completed, the athlete must cross the finish line to complete the event.

Score is the time taken to complete the event or the total number of reps completed at the time cap.

Movement Standards

Strict Handstand Push-Up: Every repetition of the handstand push-up begins and ends at the top of the handstand with the arms fully locked out, the heels in contact with the wall, the hips open and the body in line with the arms. At the top of the rep, the feet must be in contact with the wall. The palm of the hands must remain inside the pre-marked box on the ground through the entire repetition. Absolutely no kipping is allowed during this movement.

Kipping Handstand Push-Up: Same as above but kipping is permitted. At the bottom of the rep, the athlete’s head must make contact with the ground. The feet do not need to remain in contact with the wall for the entire movement.

Rope Climb: The athlete ascends the rope until they can touch the crossbeam. There must clearly be physical contact with the beam. Jumping up on each ascent is permitted. Athletes must show control as they descend. NO dropping from the top of the rope.

Legless Rope Climb: Same as above but the athlete cannot use their legs during the ascent. Athletes may use their legs on the descent as long as they touched the crossbeam before the legs are used to assist. If the athlete’s legs are used before they make contact with the crossbeam, it will be considered a “No Rep” and must come down and restart the rep.

Wall Ball Shot: The rep starts with the medicine ball being taken in the bottom of a squat with the hip crease clearly below the knee and ends with the medicine ball being thrown and hitting the specified target. The center of the ball must hit the target at or above the specified target height. If the ball hits low, rolls up or does not make contact with the target it is a “No Rep.” If the ball drops to the ground, it cannot be caught off the bounce and must be allowed to settle on the ground before picking it up and beginning the next rep.

Kettlebell Snatch: Every repetition must start from the hang position. The kettlebell must be taken from the hang position to the overhead position in one continuous motion. At the top of the snatch, the arm, hips and legs must be fully locked out with the kettlebell directly over the body. The kettlebell must pass between the athlete’s legs before being lifted back into the overhead position.

Toes-to-Bar: Athletes must start from a full hang with arms fully extended and feet off the ground. At the top of the rep, both feet must come into contact with the bar at the same time between the hands. At the bottom of the rep, both feet must clearly come behind the vertical plane of the bar and rest of the athlete’s body.

Scaling

For Time
4 Rounds of:
1 Rope Climb (15 ft)
15 Wall Ball Shots (20/14 lb, 10/9 ft)
10 Hanging Leg Raises

Then, 4 Rounds of:
5 Kipping Pull-Ups
7 Hand Release Push-Ups
9 Box Jump Overs (24/20 in)

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Background: "Endgame" (a.k.a.: "CWG Sanctional 19.8") was the 8th 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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