17:00 PTTHUR, APRIL 20THROUGH17:00 PTMON, APRIL 24
Workout 3
21-15-9 reps for time of:
Shoulder-to-overheads Chest-to-bar pull-ups
M 135 lb. F 95 lb.
NOTES EQUIPMENT This workout begins with the athlete standing tall in front Pull-up bar of the barbell. At the call of 3, 2, 1 go! the athlete will Barbell reach down, clean the barbell and begin the set of 21 Collars shoulder-to-overheads. They will then move to the pull-up bar for 21 pull-ups, then back to the barbell for 15 shoulder- Plates to load to the appropriate weight for your division to-overheads, followed by 15 pull-ups, and finishing with 9 *The official weight is in pounds. For your convenience, the shoulder-to-overheads and 9 pull-ups. The workout ends minimum acceptable weights in kilograms are 29 kg (65 lb.), when the final rep of the pull-ups is successfully completed. 43 kg (95 lb.) and 61 kg (135 lb.). Every second counts in this workout. The score will be the For each workout, be sure the athlete has adequate space to time it takes to complete all 90 repetitions. There is no time safely complete all the movements. Clear the area of all extra cap for this workout. Time will be recorded in full seconds. Do equipment, people or other obstructions. not round up. If you finish in 4:25.7, your score is 4:25. Any athlete who in any way alters the equipment or movements described in this document or shown in the TIEBREAK workout standards video may be disqualified from the There is no tiebreak for this workout. competition.
VIDEO SUBMISSION STANDARDS
Prior to starting, film the plates and barbell(s) to be used so the loads can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the perfor- mance. 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 meeting the movement standards. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause.
1 2017 CrossFit Inc. CrossFit and Forging Elite Fitness are registered trademarks and 3,2,1... Go!, Fittest on Earth and Sport of Fitness are trademarks of CrossFit, Inc. All Rights Reserved. Presented by
AGE GROUP QUALIFIER
17:00 PTTHUR, APRIL 20THROUGH17:00 PTMON, APRIL 24
MOVEMENT STANDARDS SHOULDER-TO-OVERHEAD
Every repetition of the Every repetition of the shoulder-
shoulder-to-overhead must to-overhead must have the have the barbell begin in the barbell finish fully locked out front-rack position. Using a overhead. This means the arms, rack is not permitted. hips and legs are extended, with the feet in line under the body, and the bar over the center of the athletes body when viewed from profile.
This is a standard chest- At the top, the chest must This is a standard chin-over- At the top, the chin must to-bar pull-up. Dead hang, clearly come into contact bar pull-up. Dead hang, break the horizontal plane kipping or butterfly pull-ups with the bar below the kipping or butterfly pull-ups of the bar. are allowed as long as all the collarbone. are allowed as long as all the requirements are met. The requirements are met. The arms must be fully extended arms must be fully extended at the bottom, with the feet at the bottom with the feet off the ground. off the ground.
2 2017 CrossFit Inc. CrossFit and Forging Elite Fitness are registered trademarks and 3,2,1... Go!, Fittest on Earth and Sport of Fitness are trademarks of CrossFit, Inc. All Rights Reserved. Presented by
AGE GROUP QUALIFIER
17:00 PTTHUR, APRIL 20THROUGH17:00 PTMON, APRIL 24
15 PULL-UPS Workout Variations 72 Ages 16-17 and 35-54 Men use 135 lb. 9 SHOULDER- Women use 95 lb. TO-OVERHEADS 81
Ages 14-15 Boys use 95 lb. 9 PULL-UPS Girls use 65 lb. 90 Ages 55+ TIME Men use 95 lb. and perform chin-over-bar pull-ups Women use 65 lb. and perform chin-over-bar pull-ups
ATHLETE NAME TIME
Print
AFFILIATE JUDGE NAME Has Judge passed Y/N
Name of Affiliate Print Initial CrossFits Online Judges Course? I confirm the information above accurately represents my performance for the workout Athlete Signature Date Affiliate Copy Athlete Copy
Workout 3 TIME:
ATHLETE NAME Print
AFFILIATE JUDGE NAME Has Judge passed Y/N
Name of Affiliate Print Initial CrossFits Online Judges Course? 3 2017 CrossFit Inc. CrossFit and Forging Elite Fitness are registered trademarks and 3,2,1... Go!, Fittest on Earth and Sport of Fitness are trademarks of CrossFit, Inc. All Rights Reserved.
