FC Benchmarks - Q3
FC Benchmarks - Q3
Jul 30 - aug 20
Q3.1
jul 30 - aug 6
AMRAP 0:00 to 5:00
20 Burpee Box Jump Overs (30" Box)
-into-
3,6,9,12...
Toes to bar
Wall Ball (30 lbs to 10')
Rest 1 Minute
AMRAP 6:00 to 11:00
20 Burpee Box Jump Overs (30" Box)
-into-
3,6,9,12...
Chest To Bar
Wall Ball (30 lbs to 10')
Rest 1 Minute
AMRAP 12:00 to 17:00
20 Burpee Box Jump Overs (30" Box)
-into-
3,6,9,12...
Bar Muscle Ups
Wall Ball (30 lbs to 10')
*17-minute Cap
AMRAP 0:00 to 5:00
20 Burpee Box Jump Overs (30" Box)
-into-
3,6,9,12...
Toes to bar
Wall Ball (20 lbs to 10')
Rest 1 Minute
AMRAP 6:00 to 11:00
20 Burpee Box Jump Overs (30" Box)
-into-
3,6,9,12...
Pull-up
Wall Ball (20 lbs to 10')
Rest 1 Minute
AMRAP 12:00 to 17:00
20 Burpee Box Jump Overs (30" Box)
-into-
3,6,9,12...
chest to bar
Wall Ball (20 lbs to 10')
*17-minute Cap
AMRAP 0:00 to 5:00
20 Burpee Box Step Overs (24" Box)
-into-
3,6,9,12...
Hanging Knee-Raises
Wall Ball (20 lbs to 10')
Rest 1 Minute
AMRAP 6:00 to 11:00
20 Burpee Box Step Overs (24" Box)
-into-
3,6,9,12...
Jumping Pull-Up
Wall Ball (20 lbs to 10')
Rest 1 Minute
AMRAP 12:00 to 17:00
20 Burpee Box Step Overs (24" Box)
-into-
3,6,9,12...
Jumping Chest to Bar
Wall Ball (20 lbs to 10')
*17-minute Cap
AMRAP 0:00 to 5:00
20 Burpee Box Jump Overs (30" Box)
-into-
3,6,9,12...
Toes to bar
Wall Ball (20 lbs to 10')
Rest 1 Minute
AMRAP 6:00 to 11:00
20 Burpee Box Jump Overs (30" Box)
-into-
3,6,9,12...
Pull-up
Wall Ball (20 lbs to 10')
Rest 1 Minute
AMRAP 12:00 to 17:00
20 Burpee Box Jump Overs (30" Box)
-into-
3,6,9,12...
chest to bar
Wall Ball (20 lbs to 10')
*17-minute Cap
AMRAP 0:00 to 5:00
20 Burpee Box Jump Overs (24" Box)
-into-
3,6,9,12...
Toes to bar
Wall Ball (20 lbs to 9')
Rest 1 Minute
AMRAP 6:00 to 11:00
20 Burpee Box Jump Overs (24" Box)
-into-
3,6,9,12...
Chest To Bar
Wall Ball (20 lbs to 9')
Rest 1 Minute
AMRAP 12:00 to 17:00
20 Burpee Box Jump Overs (24" Box)
-into-
3,6,9,12...
Bar Muscle Ups
Wall Ball (20 lbs to 9')
*17-minute Cap
AMRAP 0:00 to 5:00
20 Burpee Box Jump Overs (24" Box)
-into-
3,6,9,12...
Toes to bar
Wall Ball (14 lbs to 9')
Rest 1 Minute
AMRAP 6:00 to 11:00
20 Burpee Box Jump Overs (24" Box)
-into-
3,6,9,12...
Pull-up
Wall Ball (14 lbs to 9')
Rest 1 Minute
AMRAP 12:00 to 17:00
20 Burpee Box Jump Overs (24" Box)
-into-
3,6,9,12...
chest to bar
Wall Ball (14 lbs to 9')
*17-minute Cap
AMRAP 0:00 to 5:00
20 Burpee Box Step Overs (20" Box)
-into-
3,6,9,12...
Hanging Knee-Raises
Wall Ball (14 lbs to 9')
Rest 1 Minute
AMRAP 6:00 to 11:00
20 Burpee Box Step Overs (20" Box)
-into-
3,6,9,12...
Jumping Pull-Up
Wall Ball (14 lbs to 9')
Rest 1 Minute
AMRAP 12:00 to 17:00
20 Burpee Box Step Overs (20" Box)
-into-
3,6,9,12...
Jumping Chest to Bar
Wall Ball (14 lbs to 9')
*17-minute Cap
AMRAP 0:00 to 5:00
20 Burpee Box Jump Overs (24" Box)
-into-
3,6,9,12...
Toes to bar
Wall Ball (14 lbs to 9')
Rest 1 Minute
AMRAP 6:00 to 11:00
20 Burpee Box Jump Overs (24" Box)
-into-
3,6,9,12...
Pull-up
Wall Ball (14 lbs to 9')
Rest 1 Minute
AMRAP 12:00 to 17:00
20 Burpee Box Jump Overs (24" Box)
-into-
3,6,9,12...
chest to bar
Wall Ball (14 lbs to 9')
*17-minute Cap
Plyo Box
Pull-Up Bar
Wall Ball
Wall Space
- Filming is to be done through the WODProof app under 'qualifiers' CLICK --> 'Q3 Comp'
- PRIOR to the start of the workout, record your weights and measurements so they can be seen clearly. If an athlete does not show their weights, their score is invalid.
- A score deduction will be given to athletes for any improper or missed reps.
- Please ensure your entire body is completely visible in the frame during the workout, and videos must be uncut and unedited to accurately display the performance.
- Athletes must submit a video to Competition Corner using a YouTube or Google Drive link.
On a 17 minute clock athletes will begin standing, on the sound of the clock, athletes can begin their first 5 minute AMRAP, consisting of a 20 burpee box jump over buy-in, followed by an ascending ladder of toes to bar and wall ball. Reps will follow a 3/6/9 and so forth pattern increasing by 3 reps each round until the 5 minute time cap is reached. - Athletes will rest from the 5:00 to 6:00 mark - Athletes standing tall will begin the second AMRAP at the 6:00 mark, consisting of a 20 burpee box jump over buy-in, followed by an ascending ladder of chest-to-bar and wall ball. Reps will follow a 3/6/9 and so forth pattern increasing by 3 reps each round until the 5 minute time cap is reached. This will be at the 11:00 mark - Athletes will rest from 11:00-12:00 mark - Athletes standing tall will begin the third and final AMRAP at the 12:00 mark, consisting of a 20 burpee box jump over buy-in, followed by an ascending ladder of bar muscle ups and wall ball. Reps will follow a 3/6/9 and so forth pattern increasing by 3 reps each round until the 5 minute time cap is reached. This will be at the 17:00 mark - Three separate AMRAP scores will be used to generate a total rep score for this workout
Tiebreak:
If two or more athletes tie at the end of the workout, the tiebreak will go to the athlete who completed the most repetitions in the 1st AMRAP.
Athletes who accumulate the highest number of repetitions throughout the 3 AMRAPS will win. If two or more athletes tie at the end of the workout, the tiebreak will go to the athlete who completed the most repetitions in the 1st AMRAP.
- The burpee box jump-over starts with the athlete touching their chest and thighs to the ground and finishes with the athlete jumping over the box.
- In the bottom position, the athlete must be facing the box with a tape line in the centre of their body, from head to toe. Athletes may step or jump in and out of the push-up position.
- A two-foot takeoff is always required, and only the athlete’s feet may touch the box (Scaled Division may step up).
- After landing on the box, the athlete may jump or step off to the other side.
- Alternatively, the athlete may jump completely over the box. If jumping over the box, the feet must pass over the box, not around it, and the athlete must use a two-foot landing.
- There is no requirement to stand tall while on top of the box.
- The rep counts when the athlete lands on the ground on the opposite side of the box.
- For the bar muscle-up, you 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 pullovers, rolls to support or 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 himself or herself 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.
- Dead hang, kipping or butterfly pull-ups are allowed, as long as the requirements are met.
- The arms must be fully extended at the bottom.
- At the top, the chin must clearly pass over the top of the bar.
- Dead hang, kipping or butterfly chest to bar 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.
- For the jumping Pull-up (Scaled only), the bar should be at least six inches above the top of the athlete’s head when standing tall.
- The athlete may need to use plates or other stable platforms to decrease the distance between the top of the head and the bar.
- At the bottom, the athlete must lower himself or herself so the arms are fully extended.
- At the top, the chin must clearly pass over the top of the bar.
- The medicine ball must be in the support position in front of the body at the start of each rep.
- Athletes must squat until the hip crease is below the knee.
- Squat cleaning is allowed as long as the ball starts on the ground.
- The rep is credited when the center of the ball hits the target at or above the specified height.
- If the ball hits low or does not hit the wall, it is a “no rep.” If the ball drops to the ground from the top, the ball must settle on the ground before the next rep; it cannot be caught off the bounce.
- All male athletes wil throw the Wallball to a 10 foot target and all female athletes will throw to a 9 foot target.
- 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. Overhand, underhand or split-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.
- In the 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. Overhand, underhand or split-grip are all permitted. At the top of the repetition, the athlete must raise the knees above the height of the hips.
- 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.
Q3.2
AUG 6 - AUG 13
Part A
FOR TIME
21 cal row
50' handstand walk
12 front squat (225 Lbs)
15 cal row
50' handstand walk
9 front squat (255 Lbs)
9 cal row
50' handstand walk
6 front squat (275 Lbs)
7-minute Cap
Part B
FOR LOAD
1 Clean + 2 Front Squat
*10-minute Cap
Part A
FOR TIME
21 cal row
6 wall walk
12 front squat (155 Lbs)
15 cal row
6 wall walk
9 front squat (185 Lbs)
9 cal row
6 wall walk
6 front squat (225 Lbs)
7-minute Cap
Part B
FOR LOAD
1 Clean + 2 Front Squat
*10-minute Cap
Part A
FOR TIME
21 cal row
6 half wall walk
12 front squat (135 Lbs)
15 cal row
6 half wall walk
9 front squat (155 Lbs)
9 cal row
6 half wall walk
6 front squat (185 Lbs)
7-minute Cap
Part B
FOR LOAD
1 Clean + 2 Front Squat
*10-minute Cap
Part A
FOR TIME
21 cal row
6 wall walk
12 front squat (155 Lbs)
15 cal row
6 wall walk
9 front squat (185 Lbs)
9 cal row
6 wall walk
6 front squat (225 Lbs)
7-minute Cap
Part B
FOR LOAD
1 Clean + 2 Front Squat
*10-minute Cap
Part A
FOR TIME
21 cal row
50' handstand walk
12 front squat (135 Lbs)
15 cal row
50' handstand walk
9 front squat (155 Lbs)
9 cal row
50' handstand walk
6 front squat (185 Lbs)
8-minute Cap
Part B
FOR LOAD
1 Clean + 2 Front Squat
*11-minute Cap
Part A
FOR TIME
21 cal row
6 wall walk
12 front squat (105 Lbs)
15 cal row
6 wall walk
9 front squat (125 Lbs)
9 cal row
6 wall walk
6 front squat (145 Lbs)
8-minute Cap
Part B
FOR LOAD
1 Clean + 2 Front Squat
*11-minute Cap
Part A
FOR TIME
21 cal row
6 half wall walk
12 front squat (95 Lbs)
15 cal row
6 half wall walk
9 front squat (105 Lbs)
9 cal row
6 half wall walk
6 front squat (125 Lbs)
8-minute Cap
Part B
FOR LOAD
1 Clean + 2 Front Squat
*11-minute Cap
Part A
FOR TIME
21 cal row
6 wall walk
12 front squat (105 Lbs)
15 cal row
6 wall walk
9 front squat (125 Lbs)
9 cal row
6 wall walk
6 front squat (145 Lbs)
8-minute Cap
Part B
FOR LOAD
1 Clean + 2 Front Squat
*11-minute Cap
Rower
Barbell
Your Required Weights
Wall Space
- Filming is to be done through the WODProof app under 'qualifiers' CLICK --> 'Q3 Comp'
- PRIOR to the start of the workout, record your weights and measurements so they can be seen clearly. If an athlete does not show their weights, their score is invalid.
- A score deduction will be given to athletes for any improper or missed reps.
- Please ensure your entire body is completely visible in the frame during the workout, and videos must be uncut and unedited to accurately display the performance.
- Athletes must submit a video to Competition Corner using a YouTube or Google Drive link.
Event Q3.2 Parts A and B are performed on the same running clock.
Part A is a triplet consisting of rowing, handstand walks, and ascending weight front squats. Athletes can start seated on the rower with hands off the handles.
On the start of the clock, athletes will begin a 21 calorie row, they must remain on the rower until the calories are met. They will then proceed to a 50' handstand walk consisting of two-25' sections. If an athlete fails a 5' section they must return to the starting point of that section and complete it before advancing. Athletes will then complete 12 front squats at their specified loading. Once all front squats are completed, the athlete will return back to the rower for 15 calories, then 50' handstand walk, followed by 9 front squats.
Finally finishing with a 9 calorie row, 50' handstand walk, and 6 front squats. If athletes complete Part A under the cap for their division, they can use that extra time to establish the complex for 2B.
All athletes must move to Part B at their cap designation even if they have not completed all the work for Part A. Their Part A score for this instance will be total number of reps completed.
Part B aims at establishing a heavy complex of 1 clean + 2 front squats. The clean can be of any variety (power, split, squat) as long as traditional standards are met. As long as the barbell is off the floor before the designated time cap for Part B the loading will count. Athletes may have assistance in resetting the rower and changing loading in Part A as well as changing loading in Part B.Athletes must declare loading prior to each attempt in Part B.
Male Athlete 1 Finishes Part A in a time of 5:30, can begin establishing a score for Part B at 5:30 and work until 10:00 Score for Part A = 5:30. Score for Part B = Heaviest Load Male Athlete 2 Completes 3 of the 6 front squats at 275-lbs at the 7 minute mark. Athlete now has 3 minutes to establish a load for the complex Score for Part A = 75 reps Score for Part B = Heaviest Load.
Part A:
The athlete who completes Part A the quickest will win. If two or more athletes complete part A in the same amount of time, the tiebreak will go to the athlete who has a heavier max lift in Part B.
Part B:
The athlete who has the heaviest max lift will win. If two or more athletes have the same max lift, the tiebreak will go to the athlete who completed Part A the quickest.
- BEFORE STARTING, the handstand walk area must be marked in 5-ft. segments. The lane will have five consecutive segments, allowing a 25-ft. walk in one direction and a 25-ft. walk back. Do NOT walk more than 25 feet in one direction without turning around.
- Kick up with both hands (entire hand, including palm and fingers) BEHIND the mark of the segment being attempted. Stepping over the line or landing with the hands on or over the line is a “no rep.” Coming down from the hands at any time requires a restart from behind the last line successfully crossed. A rep is credited when both hands, including palms and fingers, cross the line before the feet touch the ground. Each 5-foot section will count as 1 rep.
- Every rep begins and ends with the athlete lying down, with their chest, feet, and thighs touching the ground. At the start and finish of each rep, both hands & feet must touch the first tape line (fingers touching is OK).
- At the top of the movement, both hands must be touching the 10-inch tape mark before the athlete can descend. Any part of the hand may touch the tape line. On the descent, the feet must remain on the wall until both hands are touching the first line. The rep is credited when the athlete returns to the starting position, with both hands touching the first line and their chest, thighs, and feet touching the ground. Any part of the hand may make contact with the tape line.
- With the athlete lying down, chest and thighs touching the ground, legs fully extended, and feet together and touching the wall, mark a single tape line at the top of the athlete’s shoulder. The edge of the tape that is CLOSEST to the wall must be in line with the shoulder.
- At the start and finish of each rep, both hands must be in front of the tape line. No part of the hand may be touching the line. Both hands must remain in front of the tape until both feet are on the wall and no longer touching the ground. The athlete will walk up the wall until both hands are on the other side of the 2-inch tape line. The fingers may NOT be touching the tape line. On the descent, the feet must remain on the wall until both hands are in front of the tape line - No part of the hand may be touching the line.
- Each set of Front Squats must begin with the Barbell on the ground.
- The crease of the athlete’s hip must clearly pass below the top of the athlete’s knees in the bottom position.
- The Bar must remain in the front-rack position and the hands do NOT need to remain on the Bar.
- A full Squat Clean is permitted but not required to start the movement.
- The rep is credited when the athlete’s hips and knees reach full extension while the Bar is supported in the front-rack position. Athletes may NOT receive assistance moving or resetting their barbell.
- A muscle clean, power clean or squat clean may be used, as long as the barbell comes up to the shoulders in one motion, the hips and knees are fully extended, the feet are in line, and the barbell is clearly over or slightly behind the center of the athlete’s body.
- Touch-and-go is permitted but NO BOUNCING.
- The monitor on the rower must be set to Zero at the beginning of the row.
- The athlete must stay seated on the rower until the monitor reads 50/40 calories.
- When the athlete reaches the time cap on the rower, the number of calories completed when the rower comes to rest will count. (i.e., the roll-over calories will count)
Q3.3
Aug 13 - AUG 20
For Time
150 double unders
25 dumbbell deadlift (50 Lbs)
150 double unders
25 dumbbell hang snatch (50 Lbs)
150 double unders
25 devils press (50 Lbs)
*12-minute Cap
For Time
150 double unders
25 dumbbell deadlift (50 Lbs)
150 double unders
25 dumbbell hang snatch (50 Lbs)
150 double unders
25 devils press (50 Lbs)
*12-minute Cap
For Time
150 single unders
25 dumbbell deadlift (35 Lbs)
150 single unders
25 dumbbell hang snatch (35 Lbs)
150 single unders
25 devils press (35 Lbs)
*12-minute Cap
For Time
150 double unders
25 dumbbell deadlift (50 Lbs)
150 double unders
25 dumbbell hang snatch (50 Lbs)
150 double unders
25 devils press (50 Lbs)
*12-minute Cap
For Time
150 double unders
25 dumbbell deadlift (35 Lbs)
150 double unders
25 dumbbell hang snatch (35 Lbs)
150 double unders
25 devils press (35 Lbs)
*12-minute Cap
For Time
150 double unders
25 dumbbell deadlift (35 Lbs)
150 double unders
25 dumbbell hang snatch (35 Lbs)
150 double unders
25 devils press (35 Lbs)
*12-minute Cap
For Time
150 single unders
25 dumbbell deadlift (20 Lbs)
150 single unders
25 dumbbell hang snatch (20 Lbs)
150 single unders
25 devils press (20 Lbs)
*12-minute Cap
For Time
150 double unders
25 dumbbell deadlift (35 Lbs)
150 double unders
25 dumbbell hang snatch (35 Lbs)
150 double unders
25 devils press (35 Lbs)
*12-minute Cap
Jump Rope
2 Dumbbells
- Filming is to be done through the WODProof app under 'qualifiers' CLICK --> 'Q3 Comp'
- PRIOR to the start of the workout, record your weights and measurements so they can be seen clearly. If an athlete does not show their weights, their score is invalid.
- A score deduction will be given to athletes for any improper or missed reps.
- Please ensure your entire body is completely visible in the frame during the workout, and videos must be uncut and unedited to accurately display the performance.
- Athletes must submit a video to Competition Corner using a YouTube or Google Drive link.
Event 3 is a couplet of double unders and double dumbbell movements. Athletes can begin with their rope in hand. At the start of the clock, athletes will complete 150 double unders, followed by 25 double dumbbell deadlifts. A second set of 150 double unders followed by 25 double dumbbell hang snatch, note that the hang position must be achieved before starting the first rep, or after putting the dumbbells down in order for the rep to be credited. A third set of 150 double unders followed by 25 double dumbbell devils press. The timecap for this workout is 12 minutes.
Tiebreak:
If two or more athletes tie at the end of the workout, the tiebreak will go to the athlete who completed 25 dumbbell deadlifts the quickest.
Athletes who complete the workout in its entirety the quickest, will win. If two or more athletes tie at the end of the workout, the tiebreak will go to the athlete who completed 25 dumbbell deadlifts the quickest.
- This is the standard double-under in which the rope passes completely under the feet twice for each jump. The rope must spin forward for the rep to count
- This is the standard single-under in which the rope passes completely under the feet once for each jump. The rope must spin forward for the rep to count.
- The Devil Press is a movement featuring two dumbbells of the same weight, and is essentially a combination of a dumbbell burpee, and a double dumbbell snatch.
- Athletes will start each repetition with the dumbbells on the ground. Then, with the athlete’s hands on the dumbbell, they’ll perform a burpee, with the chest making contact with the floor.
- From here, the athlete will jump to their feet, never taking their hands from the dumbbells.
- Next, the athlete shall snatch or swing both dumbbells from the floor simultaneously, and finish with both locked out overhead, with hips, knees, shoulders, and arms at full extension. This shall indicate a completed repetition.
- Please note, the athlete may “swing” the dumbbells between their legs to help to build momentum to get them overhead, but the athlete may NOT pause at the shoulders and press the dumbbells.
- This is like a traditional deadlift with the hands outside your knees. Starting with the dumbbells on the ground, the athletes will lift them until their hips and knees reach full extension.
- The arms must be straight throughout, and no bouncing the dumbbells.
- The double dumbbell snatch starts with the dumbbells in the hang position and finishes with the dumbbells directly overhead.
- At the bottom of the movement, the dumbbells return to the hang position with arms straight, at your sides.
- The dumbbells must be lifted overhead in one motion. No stopping at shoulders. Touch-and-go is permitted but bouncing is not.