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“DXB Qualifier 16.3”


2016 Dubai Fitness Championship WOD #3

1.2K 11
  • With a running clock in 15 minutes
  • Part A
  • From 0:00-5:00, perform:
  • 1 rep max Shoulder-to-Overhead
  • Part B
  • From 5:01-15:00, AMRAP of:
  • 10 Toes-to-Bars
  • 15 Wall Ball Shots (20/14 lb, 9/10 ft)
  • 20 Box Jump Overs (24/20 in)

Shoulder to Overhead: Athlete will have five minutes to find 1 RM shoulder to overhead. Workout begins when the clock starts 3,2,1… Go. The barbell must be unloaded and can start off the rack. It is a shoulder to overhead (no clean required).

Toes to Bar (T2B): Athlete must go from a full hang to having toes touch the pull up bar. Both feet must be in contact with the bar at the same time, inside the hands. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body.

Wall Ball Shots: The medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified height (10 feet/ 9 feet). The ball must make contact at or above target. If the ball hits the below the target it is a no rep. The rep is counted when the ball makes contact with the target. If the ball is dropped, it must come to a full stop on the ground before the athlete may pick it up for the next rep.

Box Jump Over: Each rep begins with a two-footed jump. One foot jumps and step-ups are not permitted. The athlete must land on top before jumping off the other side. The athlete may not use their hand.

Equipment: When using wallballs in Kilos instead of Lbs the men are required to use a minimum of 9Kg and 6Kg for women.

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namesake photo
Background: The Dubai (DXB) Fitness Championship Online Qualifier workout #3 ("DXB 16.3 Qualifier") was the third of three total workouts for the 2016 DXB Qualifer. The workout, announced on October 26, 2016, is two-part workout--1 rep max shoulder-to-overhead and an AMRAP triplet.

In 2018 The Dubai CrossFit® Championship became the first CrossFit®-sanctioned event in the world rewarding the first place male, female and team competitors with a qualification to the 2019 Rebook CrossFit Games®. From 2016-2017, the event built on its previous success with the introduction of an online qualifier, which allowed the Dubai CrossFit® Championship to reach more athletes than ever before. In 2017, a total of 72 athletes from 19 different countries representing four continents (including 32 CrossFit Games® athletes) competed. From 2012-2015, prior to the online qualifier, athletes were required to travel to Dubai and compete across multiple gyms and venues to earn a spot to the finals a week later. This grassroots approach provided a great platform for the local fitness community to thrive and compete amongst themselves and set the stage for the years to come.
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