CrossFit® STRENGTH IN DEPTH 2019 ONLINE QUALIFIERS WORKOUT 1 1

CrossFit® STRENGTH IN DEPTH 2019 ONLINE QUALIFIER 1

PRESENTED BY

CrossFit® STRENGTH IN DEPTH 2019 ONLINE QUALIFIERS WORKOUT 1 2

ONLINE QUALIFIERS WORKOUT 1

WORKOUT 1Complete as many rounds as possible in 14 minutes of:

15-calorie row15 toes-to-bars15 power snatches

Men perform 42.5kg power snatchesWomen perform 30kg power snatches

PRESENTED BY

NOTESThis workout begins with the athlete sitting on the rower

but may not touch the handle until the timer begins. After

the call of “3, 2, 1… go,” the athlete may grab the handle and

begin rowing. The monitor must read 15 calories before

the athlete may unstrap and move to the pull-up bar for

the toes-to-bars. The athlete must complete 15 toes-to-

bars before moving to the barbell to complete 15 power

snatches. Upon completion of the power snatches, the

athlete starts the next round.

The athlete’s score will be the total number of repetitions

completed within the 14-minute time cap. Each calorie

completed on the row will be equivalent to 1 repetition.

EQUIPMENTPull-up bar

Barbell

Collars

Plates to load to the appropriate weight for your division.

Plates must conform to the standard height of an IWF

approved Olympic plate.

Concept 2 Rower – any chassis or performance monitor

variation. The official weight is in kilograms. For your

convenience, the minimum acceptable weights in pounds

for the barbell are 95lbs (42.5kg.) and 65lbs (30kg.) For

each workout, be sure that the athlete has adequate space

to safely complete all the movements. Clear the area of all

extra equipment, people or other obstructions.

Any athlete who in any way alters the equipment or

movements described in this document or shown in the

workout standards video may be disqualified from the

competition.

VIDEO SUBMISSION STANDARDSPrior to starting, film the pull-up bar, plates and barbell to

be used so that the loads can be seen clearly. All video

submissions should be uncut and unedited in order to

accurately display the performance. A clock or timer with

the running workout time clearly visible should be in the

frame throughout the entire workout. Shoot the video from

an angle so that all exercises can be clearly seen to meet

the movement standards. Videos shot with a fisheye lens

or similar lens may be rejected due to the visual distortion

these lenses cause.

CrossFit® STRENGTH IN DEPTH 2019 ONLINE QUALIFIERS WORKOUT 1 3

ONLINE QUALIFIERS WORKOUT 1

PRESENTED BY

ROW

Prior to the start of the workout the athlete may be seated on the rower but may

not touch the handle until the timer begins. The monitor on the rower must be set

to zero at the beginning of the workout and each subsequent row. The athlete or

the judge may reset the monitor. The athlete must remain seated on the rower

until the monitor reads 15 calories.

TOES-TO-BAR

In the toes-to-bar, the athlete must transition from hang at full extension 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 plane of the bar and the

rest of the body before attempting the repetition. An overhand, underhand and

mixed-grip are all permitted.

Both feet must come into contact with the bar at the same time, inside the

hands. 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.

POWER SNATCH

In the power snatch, the barbell must begin on the floor.

The bar must then travel from the floor to directly overhead in one motion without

stopping at the shoulders or touching the body anywhere above the hips.

Touch-and-go is permitted. No bouncing or dropping and catching the barbell

on the rebound. Once dropped, the barbell must settle on the ground before the

athlete begins the next repetition. No part of the body other than the feet may

touch the ground during the repetition. Repetitions may be executed as a muscle

snatch, a power snatch, a squat snatch or a split snatch as long as all of the

requirements are met.

The barbell must come to a full lockout overhead, with the hips, knees and arms

fully extended, the feet aligned under the hips, and the bar directly over the middle

of the athlete’s body when viewed in profile.

MOVEMENT STANDARDS

CrossFit® STRENGTH IN DEPTH 2019 ONLINE QUALIFIERS WORKOUT 1 4

ONLINE QUALIFIERS WORKOUT 1SCORE CARD

WORKOUT 1Complete as many rounds as possible in 14 minutes of:

15 calorie row15 toes-to-bars15 power snatches

Men perform 42.5kg power snatchesWomen perform 30kg power snatches

ATHLETE NAME (print)

AFFILIATE

TOTAL REPS

Date

JUDGE NAME (print)

I confirm the information above accuratly represents my performance for the workout (athletes signature)

ROUND 15 Calorie row 15 Toes-to-bar 15 Power snatches

145

290

3135

4180

5225

6270

7315

8360

9405

10450

11495

12540

13585

14630

15675

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