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“ECC Qualifier 20.3”

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2020 ELFIT CrossFit Championship Qualifier WOD #3

257 14
  • For Time
  • 180 Double-Unders
  • 45 Chest-to-Bar Pull-Ups
  • 45 Thrusters (42.5/30 kg)
  • Time Cap: 8 minutes

This workout begins with the athlete standing tall and not touching any equipment, Rope, rig and a loaded barbell are in full view.

At the call of “3, 2, 1 … go,” the athlete must perform 180 Double-Unders, followed by 45 Chest-to-Bar Pull-Ups and finish with 45 Thrusters.

The athlete’s score will be the time it takes to complete the workout or the total number of repetitions completed within the 8-minute time cap.

Movement Standards

Double-Under: This is a standard Double-Under in which the rope passes the feet twice on each jump.

Chest-to-Bar Pull-Up: The rep starts with the athlete hanging in full extension from the pull-up bar and ending with the athlete’s chest touching the bar. Strict, gymnastic kip and butterfly kip are allowed. This is a standard Chest-to-Bar Pull-Up. Dead hang, kipping or butterfly pull-ups are allowed as long as all the requirements are met. Athletes may wrap tape around the pull-up bar or wear hand protection (gymnastics-style grips, gloves, etc.) but they may not tape the bar and wear hand protection at the same time.

Thruster: This is a standard barbell Thruster in which the barbell moves from the bottom of a Front Squat to full lockout overhead. The bar starts on the ground. No racks allowed. The hip crease must clearly pass below the top of the knees in the bottom position. A full Squat Clean into the Thrusters is allowed when the bar is taken from the floor. If the barbell is dropped from the overhead, it must settle on the ground before the athlete picks it up for the next repetition. The rep is credited when the barbell is locked out overhead, with the hips, knees and arms fully extended and the bar directly over the middle of the athlete’s body.

Scaling

For Time
180 Single-Unders
45 Pull-Ups
45 Thrusters (35/25 kg)

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Background: "ETB Qualifier 20.3" was the last of 3 total WODs for the 2020 ELFIT CrossFit Championship Qualifier competition. The championship was held in Egypt on April 8-11, 2020. Before becoming a sanctioned event, the competition was called ELFIT Throwdown Bahrain.
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