Pick Your Poison Part 1

PART 1: Athlete 1 

Find your heaviest load for the following unbroken complex:

1 Power Clean
1 Shoulder to Overhead
1 Front Squat
1 Shoulder to Overhead

5 minute time cap to complete the complex.

Athletes may perform multiple attempts at different weights within the 5 minute time cap.

MOVEMENT STANDARDS

An approved complex will consist of the following movements and positions performed in an unbroken sequence:

Power Clean

Barbell begins on the floor and ends on the athletes shoulders in the front rack. The bar must move in one continuous motion, with no pausing in between.

First Shoulder to Overhead

If the athlete has the barbell in the starting front rack position they may perform a strict press, push press, push jerk, or split jerk.

At the completion of the shoulder to overhead movement, a successful lift will end with the athlete standing with the bar in the overhead position, motionless, showing full control of the barbell with arms fully extended. 

Athlete should clearly show full extension of the knees and hips with the feet directly under the hips.

*Athlete must pause and be motionless showing full control of the barbell overhead.

Front Squat

The athlete starts by bringing the barbell back down to the front rack position, where the bar is resting on the shoulders. Once the bar is returned to the approved location, the athlete squats, clearly showing a depth where the hip crease is below the knee.

Once the athlete reaches this depth they may either:

* Stand back up, keeping the bar in the front rack position with full extension of the knees and hips, and the feet directly under the hips.
Or . . . 

* Move directly into the final Shoulder to Overhead movement by performing a thruster. 

Pick Your Poison Part 2

PART 2: Athlete 2 

Complete as many reps as possible in 5 minutes of:

Squat Clean and Jerk
In this movement, the barbell goes from ground to overhead with the athlete passing through a full squat position while the barbell is racked on the shoulders. This can be a full-squat-clean-thruster, a power-clean-front-squat-split- jerk, or anything in between as long as the three key positions are reached.

MOVEMENT STANDARDS

The barbell begins on the ground. Touch and go is permitted. No bouncing.

The athlete must pass through a full squat with hips below knees.

The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels.

Death Race

FOR TIME

30 Deadlifts (275/185)|(205/135)

30 TTB

20 Deadlifts

20 Chest to Bar

10 Deadlifts

10 Bar Muscle Ups

20 Deadlifts

20 Chest to Bar

30 Deadlifts 

30 TTB

*One partner must be completing a Single Arm KB Farmers Hold (53/35)|(44/26) while the other partner is completing work. 


**SCALED DIVISIONS will complete Hanging Knee Raises, Pull-Ups, and Burpee Pull-Up for their gymnastics portion. 

MOVEMENT STANDARDS

Deadlift

This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the head and shoulders behind the bar. The arms must be straight throughout. No bouncing

Toes to Bar

In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. At the start of each rep, the arms must be fully extended with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. Both feet must come into contact with the bar at the same time, inside the hands.

Chest to Bar

Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chest must clearly come into contact with the bar below the collarbone.

Bar Muscle-Up 

In the bar muscle-up, the athlete must begin with or pass through, a hang below the bar with arms fully extended and the feet off the ground. Kipping the muscle-up is acceptable, but pull-overs rolls to support and glide kips are not permitted. The heels may not rise above the height of the bar during the kip. 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. Athletes must pass through some portion of a dip to lockout over the bar. Only the hands, and no other part of the arm, may touch the pull-up bar to assist the athlete in completing the rep.

Hanging Knee Raise

The arms and hips must be fully extended at the bottom with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. At the top of the repetition, the athlete must raise the knees above the height of the hips.

Pull-Up

Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chin must break the horizontal plane of the bar.

Strongman Sprint Part 1

8-minute AMRAP

10 Sandbag Squats (150/100)|(100/80)

50m Yoke Carry (365/265)|(265/165)

*Athlete 1 will complete one round, while athlete 2 rows for max calories. Athletes will switch at the end of each round. 

Part 1 Score will be total reps in the AMRAP

Part 2 Score will be total calories on the rower

COED TEAMS: RX: 325 SCALED: 225


MOVEMENT STANDARDS


Sandbag Squats

Each set must begin with the sandbag on the ground. The crease of the athletes hip must be clearly below the top of the knees at the bottom. The athlete may hold the bag in the bear hug position or over the shoulder or across the back. The rep is credited when the athlete’s hips and knees reach full extension with full control of the sandbag. 

Yoke Carry

The 50m carry will be considered as 2 reps per carry, with each rep being credited at 25m of work. The entire yoke will begin behind the start line. The athlete must carry the yoke on their back, no sliding or pushing the yoke allowed. The rep is credited when both athlete’s feet pass the designated line. 

Strongman Sprint Part 2

8-minute AMRAP

10 Sandbag Squats (150/100)|(100/80)

50m Yoke Carry (365/265)|(265/165)

*Athlete 1 will complete one round, while athlete 2 rows for max calories. Athletes will switch at the end of each round. 

Part 1 Score will be total reps in the AMRAP

Part 2 Score will be total calories on the rower

COED TEAMS: RX: 325 SCALED: 225


MOVEMENT STANDARDS


Sandbag Squats

Each set must begin with the sandbag on the ground. The crease of the athletes hip must be clearly below the top of the knees at the bottom. The athlete may hold the bag in the bear hug position or over the shoulder or across the back. The rep is credited when the athlete’s hips and knees reach full extension with full control of the sandbag. 

Yoke Carry

The 50m carry will be considered as 2 reps per carry, with each rep being credited at 25m of work. The entire yoke will begin behind the start line. The athlete must carry the yoke on their back, no sliding or pushing the yoke allowed. The rep is credited when both athlete’s feet pass the designated line. 

Whirlwind

10-Minute AMRAP 

18 Dumbbell Snatches (per athlete) (50/35)

12 Synchronized Echo Bike Calories

6 Synchronized Burpee Box Jump Overs* (24/20)

*Scaled Divisions will complete Burpee Box Step Overs (24/20) and use 35/20 pound DB for Snatches. 


MOVEMENT STANDARDS 


Dumbbell Snatches 

The dumbbell snatch starts with the dumbbell on the ground and finishes with the dumbbell directly overhead. At the bottom of the movement, BOTH heads of the dumbbell must touch the ground. The dumbbell must be lifted overhead in one motion. Touch-and-go is permitted. Bouncing the dumbbell is NOT allowed. Athletes must alternate arms after each repetition and may not alternate until a successful rep is achieved. The non-lifting hand and arm may NOT be in contact with the body during the repetition. At the top, the arms, hips, and knees must be fully locked out with the dumbbell clearly over the middle of the athlete’s body. 

Echo Bike

Echo bikes will be set to “target calories:” at 12 for each bike. Athletes may complete at their own pace but can NOT move on to the burpee box jump/step overs until the other partner is finished. Each round athletes will hit "target calories” to reset their monitor. Athletes are responsible for resetting their monitor NOT judges. 

Burpee Box Jump/Step Over

The burpee box jump over starts with the athletes facing the box while both are touching their chests and thighs to the ground at the time, and finishes with the athletes jumping over the box. In the box jump over there is no requirement to stand tall while on top of the box. A two foot takeoff is always required, and only the athletes feet may touch the box. Athlete may jump on top of the box, making contact with both feet and then jump or step off the other side, or the athlete may jump completely over the box. If jumping completely over the box, the feet must go over the box, not around it. 

In the box step over, there is no requirement to stand tall while on top of the box. Only the athlete’s feet may touch the box. The athlete must make contact with both feet on top of the box before coming down on the other side. 


Sat, October 16, 2021 7:00 AM - 5:00 PM Eastern Standard Time
CrossFit QFE
109 E. 24th Street, Lumberton, North Carolina, United States of America
CrossFit QFE

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