Coastal Qualifier 2024 Workout 1

For Max Reps:

20:00 AMRAP
24 Calorie Row
Into
Three Rounds
12 Wall Ball (20/14) (10’/9′)
6 Alternating DB Snatch (50/35)

For Max Reps:

20:00 AMRAP
24 Calorie Row
Into
Three Rounds
12 Wall Ball (14/10) (10’/9′)
6 Alternating DB Snatch (35/20)

For Max Reps:

20:00 AMRAP
24 Calorie Row
Into
Three Rounds
12 Wall Ball (20/14) (10’/9′)
6 Alternating DB Snatch (50/35)

For Max Reps:

20:00 AMRAP
24 Calorie Row
Into
Three Rounds
12 Wall Ball (20/14) (10’/9′)
6 Alternating DB Snatch (50/35)

For Max Reps:

20:00 AMRAP
24 Calorie Row
Into
Three Rounds
12 Wall Ball (20/14) (10’/9′)
6 Alternating DB Snatch (50/35)

For Max Reps:

20:00 AMRAP
24 Calorie Row
Into
Three Rounds
12 Wall Ball (20/14) (10’/9′)
6 Alternating DB Snatch (50/35)

For Max Reps:

20:00 AMRAP
24 Calorie Row
Into
Three Rounds
12 Wall Ball (14/10) (10’/9′)
6 Alternating DB Snatch (35/20)

For Max Reps:

20:00 AMRAP
24 Calorie Row
Into
Three Rounds
12 Wall Ball (14/10) (10’/9′)
6 Alternating DB Snatch (35/20)

For Max Reps:

20:00 AMRAP
24 Calorie Row
Into
Three Rounds
12 Wall Ball (20/14) (10’/9′)
6 Alternating DB Snatch (50/35)

For Max Reps:

20:00 AMRAP
24 Calorie Row
Into
Three Rounds
12 Wall Ball (14/10) (10’/9′)
6 Alternating DB Snatch (35/20)

For Max Reps:

20:00 AMRAP
24 Calorie Row
Into
Three Rounds
12 Wall Ball (20/14) (10’/9′)
6 Alternating DB Snatch (50/35)

*Team captains will be responsible for inputting both partners scores on our online scoring platform. Team score will be the total of both athletes scores.*

For Max Reps:

20:00 AMRAP
24 Calorie Row
Into
Three Rounds
12 Wall Ball (14/10) (10’/9′)
6 Alternating DB Snatch (35/20)

*Team captains will be responsible for inputting both partners scores on our online scoring platform. Team score will be the total of both athletes scores.*

For Max Reps:

20:00 AMRAP
24 Calorie Row
Into
Three Rounds
12 Wall Ball (20/14) (10’/9′)
6 Alternating DB Snatch (50/35)

*Team captains will be responsible for inputting both partners scores on our online scoring platform. Team score will be the total of both athletes scores.*

For Max Reps:

20:00 AMRAP
24 Calorie Row
Into
Three Rounds
12 Wall Ball (20/14) (10’/9′)
6 Alternating DB Snatch (50/35)

*Team captains will be responsible for inputting both partners scores on our online scoring platform. Team score will be the total of both athletes scores.*

For Max Reps:

20:00 AMRAP
24 Calorie Row
Into
Three Rounds
12 Wall Ball (14/10) (10’/9′)
6 Alternating DB Snatch (35/20)

*Team captains will be responsible for inputting both partners scores on our online scoring platform. Team score will be the total of both athletes scores.*

Row: The athlete can not leave the rower until the prescribed number of calories is shown on the monitor. The athlete or judge must reset the monitor before each set of calories. The monitor must read zero at the beginning of each set. The athlete can start the workout sitting in the rower with the monitor on, but can not have his hands on the rower handle.

Wall Ball: The medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target. The rep is credited when the center of the ball hits the target at or above the target 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, it cannot be caught off the bounce to begin the next rep. The ball must settle on the ground before being picked up for the next rep.

Single DB Alternating Snatch: The movement begins with the DB on the ground in front of the athlete. With one hand, the athlete will move the DB in one motion from the ground to overhead. A pause at the shoulders into a press is not allowed. At the top of the movement, the arms, hips and knees must be fully extended with the arm in line with the athlete’s head. During the movement, the athlete’s off-hand can not make contact with the athlete’s body. At the bottom of the movement, both heads of the DB must make contact with the ground. The athlete must alternate hands each rep. The athlete can switch the DB between hands in any manner they choose. The athlete can switch hands with the DB over the athlete’s head. 

Time Frame:
General Warm-up: 0:00-5:00
Whiteboard: 5:00-6:00
Specific Warm-up: 6:00-11:00
Run through Standards: 11:00-13:00
Workout Primer 1: 13:00-17:00
Workout Heat 1: 17:00-37:00
Workout Primer 2: 37:00-44:00
Workout Heat 2: 44:00-64:00
Cooldown (on your own time)

General Warm-up:
5 minute AMRAP (Goal is to get through 3 sets)

• 0:45 Row
• 5 Air Squats / light goblet squat
• 3 inchworms with a push-up
• 5 Sumo Deadlift High pulls with light KB

Whiteboard:
State workout ONLY (have athlete see scoresheet for division changes)

Specific Warm-up:
3 rounds (work-up in weight on each round for MB and DB)

• 5 Medball front squats
• 5 Medball thrusters
• 6 (3 each side) alternating hang DB snatches 

Run Through standards:
(see scorecard and website)

Primer 1: (partner 2 preps 2 score sheets while partner 1 is doing primer)
1 round (should be completed in 2 minutes or less with 2 minutes rest to bring heart rate down)

• 6 calories
• 2 rounds of:
  • 4 Wallballs (at workout weight)
  • 4 DB snatches (at workout weight)
• Rest 2 minutes and go

Primer 2 (should be completed in 5 minutes or less with 2 minutes rest to bring heart rate down)
2 minutes on the rower
2 rounds (work-up in weight on each round for MB and DB)

• 5 Medball front squats
• 5 Medball thrusters
• 6 (3 each side) alternating hang DB snatches 

1 round

• 6 calories
• 2 rounds of:
  • 4 Wallballs 
  • 4 DB snatches

Suggested Cooldown:
2 minute walk

:30 couch stretch each leg

:30 pigeon stretch each leg

10 thread the needle each side

Workout scores must be submitted by 9pm EST on Tuesday, October 8, 2024. Late submissions will not be accepted. Athletes must have a judge present and judging to the written movement and workout standards listed. Athletes without a judge must submit a video recording of their workout. Video recordings are not required upon submission of a workout score, but all athletes who finish in a qualifying position and who do not submit a video may receive an email notification at the conclusion of the qualifier with a request to submit a video for qualification verification purposes.

Athletes should use WODProof to record their workout videos. WODProof integrates directly with our scoring software – Competition Corner – allowing athletes to seamlessly upload workout videos. Download HERE.

Team Score Entry: The score will be the sum of both athlete’s score. The team captain will be required to submit both scores online. 

Click HERE to read a score submission guide from Competition Corner.