CrossFit STRENGTH IN DEPTH 2019 ONLINE QUALIFIER 2a & 2b · Athletes may wrap tape around the pull-up bar OR wear hand protection (gymnastics style grips, gloves, etc.), but they

CrossFit® STRENGTH IN DEPTH 2019 ONLINE QUALIFIERS WORKOUT 2a & 2b 1

CrossFit® STRENGTH IN DEPTH 2019 ONLINE QUALIFIER 2a & 2b

PRESENTED BY


ONLINE QUALIFIERS WORKOUT 2a & 2b

WORKOUT 2aIn 5 minutes complete: 0:00-05:00 1-rep-max Clean

05:00-06:00 1 min transition

WORKOUT 2bFor time: 06:00-13:0021 pull-ups15 thrusters15 chest-to-bar pull ups15 thrusters9 bar muscle-ups15 thrusters

Men perform 62.5kg thrustersWomen perform 42.5kg thrusters

Time cap 2b: 7 minutes (13 minutes observed on a running clock)

PRESENTED BY

NOTESWorkout 2a and 2b must be completed with a continuously

running clock. This workout begins with the empty barbell

resting on the floor and the athlete standing tall. After the

call of “3, 2, 1 … go,” the athlete may load the barbell and

attempt a 1-rep-max clean. Only one barbell may be used for

workout 2a.

The clean must be performed with a barbell, and the plates

must be secured with collars. The athlete may complete as

many attempts as they like until the time cap is reached but

will only receive credit for the heaviest successful lift.

Plates smaller than 0.5kg (1.25lbs) may not be used and the

minimum acceptable weight increase will be 1 kilogramme

or (2.5lbs). The athlete may receive assistance from the

judge or from loaders to help load the barbell between lifts.

Once the clock reaches 5 minutes there will be a 1 minute

transition for the athletes to load their barbell to the

appropriate weight for their division. Any clean attempts

during this one minute transition will not contribute to the

scoring for the workout. Attempts in process when the time

cap is reached will not contribute to the scoring for the

workout.

When the clock reaches 6 minutes the athlete can then begin

workout 2b. An athlete may use a separate, pre-loaded bar

for workout 2b. Athletes should not reset the clock between

workouts.

Workout 2b begins with the athlete standing tall under

the pull-up bar. After the call of “3, 2, 1 … go,” they may

begin to complete 21 pull-ups. Once all 21 pull-ups have

been completed, the athlete may advance to the barbell

to complete 15 thrusters. Once 15 thrusters have been

completed, the athlete will advance back to the pull-up bar to

complete 15 chest-to-bar pull-ups. Once 15 chest-to-bar pull-

ups have been completed, the athletes will complete another

set of 15 thrusters before advancing back to the pull-up bar

to complete 9 bar muscle-ups. Once all 9 bar muscle-ups

have been completed, the athlete will complete the final set

of 15 thrusters. Once the final thruster has been completed,

or the time cap is reached, the workout ends.

The athlete’s score for workout 2a will be the heaviest

weight successfully cleaned, in kilograms. The athlete’s

score for workout 2b will be the total time it takes to

complete all 90 reps. In the eventuality an athlete does not

complete the workout within the timecap, the athlete must

add 1 second to the time cap for every rep not completed.

For example, if the athlete only completes 80 reps during

workout 2b their total time for submission would be 07:00

time cap + 00:10 secs = 07:10.

TIEBREAKA tiebreak is included for workout 2a. In the event of two

athletes obtaining the same score for the clean in workout

2a, their times on workout 2b will serve as a tiebreak, and

the athlete with the faster time on workout 2b will be ranked

higher on workout 2a for ranking purposes.



PRESENTED BY

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.

* The official weight is in kilograms. For your convenience, the minimum acceptable weights in pounds

for the barbell are 135lbs (62.5kg) and 95lbs (42.5kg.).

Athletes lifting with lb plates are required to convert their clean weight to kilogrammes prior to score

submission by dividing the total in lbs by 2.204 and rounding up/down to the nearest whole kg.

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 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.


PRESENTED BY

CLEAN

The barbell begins on the ground. The rep is complete when the athlete’s hips and

knees are fully extended, the feet aligned under the hips and the bar resting on the

shoulders in the front-rack position with the athlete’s elbows clearly in front of the

bar. Power cleans, squat cleans and split cleans are permitted. Hang cleans are

not permitted.

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. Use of a

rack is not permitted. The hip crease must clearly pass below the top of the knees

in the bottom position. A full squat clean into the thruster (cluster) is permitted

when the bar is taken from the floor. If the barbell is dropped from overhead, it

must settle on the ground before the athlete picks it up for the next repetition.

Using a ball, box or other object to check for proper depth is not permitted.

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.

PULL-UP

This is a standard chin-over-bar pull-up. Dead hang, kipping or butterfly pull-ups

are permitted as long as all of the requirements are met. The athlete must begin

with, or pass through, a hang below the bar with arms fully extended and the feet

off the ground.

Overhand, underhand or mixed grip are all permitted. At the top of the movement,

the chin must break the horizontal plane of the bar. 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.

MOVEMENT STANDARDS



PRESENTED BY

CHEST-TO-BAR PULL-UP

This is a standard chest-to-bar pull-up. Dead hang, kipping or butterfly pull-ups are

allowed as long as all of the requirements are met. The athlete must begin with, or

pass through, a hang below the bar with arms fully extended and the feet off the

ground. Overhand, underhand or mixed grip are all permitted. At the top, the chest

must clearly come into contact with the bar below the collarbone.

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.

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.

MOVEMENT STANDARDS



ONLINE QUALIFIERS WORKOUT 2a & 2bSCORE CARD

PRESENTED BY

WORKOUT 2aIn 5 minutes complete: 0:00-05:00 1-rep-max Clean

05:00-06:00 1 min transition

WORKOUT 2bFor time: 06:00-13:0021 pull-ups15 thrusters15 chest-to-bar pull ups15 thrusters9 bar muscle-ups15 thrusters

Men perform 62.5kg ThrustersWomen perform 42.5kg Thrusters

Time cap 2b: 7 minutes (13 minutes observed on a running clock)

WORKOUT 2a (0:00-05:00 MINS) WORKOUT 2b (6:00-13:00 MINS)

Lift Weight (KG) Success

1

2

3

4

5

6

7

8

9

10

21 pull ups21

15 thrusters36

15 chest-to-bar pull ups51

15 thrusters66

9 bar muscle ups75

15 thrusters90

ATHLETE NAME (print)

AFFILIATE

2a MAX SUCCESSFUL CLEAN IN KG

2b TIME (if incomplete add 1 second per rep remaining)

Date

JUDGE NAME (print)

CATEGORY

MALE FEMALE

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

Documents

CrossFit STRENGTH IN DEPTH 2019 ONLINE QUALIFIER 2a & 2b · Athletes may wrap tape around the pull-up bar OR wear hand protection (gymnastics style grips, gloves, etc.), but they