LMNT brings you Minnow Chaser where our 8-10 and 11-13 kids divisions will take on a classic CrossFit 21-15-9 rep scheme featuring deadlifts and bar facing burpees over the bar.
See below for workout variations, standards and workout flow.
WORKOUT INFO BY DIVISION
“Minnow Chaser”
For Time
21-15-9
Deadlift (35#)
Bar Facing Burpees Over the Bar
7:00 Cap
Score: For Time
Workout Flow
The workout begins with athletes standing on the starting mat. At the call of 3. 2. 1. Go, athletes will move to their barbell and begin their deadlifts. Once complete the athlete will move on to the bar facing burpees over the bar. After all reps are complete, the athlete will run to their starting mat. The clock stops once the athlete returns to their starting mat.
The score for the workout will be the time to finish the workout. There is no tiebreak for this workout.
Tie Break
There is no tiebreak time.
Movement Standards
Deadlift: The movement begins with the barbell on the ground. The athlete must stand with hips and knees fully locked out. Bouncing the barbell is not allowed. Hands must be outside the knees – sumo deadlifts are not allowed. Both bumper plates must touch the ground for a rep to count. Failure to control the barbell and having the barbell leave the lane area will result in a no rep.
Bar Facing Burpees Over the Bar: Each rep begins with the athlete standing tall, facing the barbell. The athlete can step or jump to the ground. At the bottom of the movement, the athlete’s chest and thighs must make contact with the ground. The athlete can jump or step up from the ground. The athlete can jump or step over the barbell. A rep is finished when the athlete jumps or steps over the barbell and both feet are on the ground.
“Minnow Chaser”
For Time
21-15-9
Deadlift (65#)
Bar Facing Burpees Over the Bar
7:00 Cap
Score: For Time
Workout Flow
The workout begins with athletes standing on the starting mat. At the call of 3. 2. 1. Go, athletes will move to their barbell and begin their deadlifts. Once complete the athlete will move on to the bar facing burpees over the bar. After all reps are complete, the athlete will run to their starting mat. The clock stops once the athlete returns to their starting mat.
The score for the workout will be the time to finish the workout. There is no tiebreak for this workout.
Tie Break
There is no tiebreak time.
Movement Standards
Deadlift: The movement begins with the barbell on the ground. The athlete must stand with hips and knees fully locked out. Bouncing the barbell is not allowed. Hands must be outside the knees – sumo deadlifts are not allowed. Both bumper plates must touch the ground for a rep to count. Failure to control the barbell and having the barbell leave the lane area will result in a no rep.
Bar Facing Burpees Over the Bar: Each rep begins with the athlete standing tall, facing the barbell. The athlete can step or jump to the ground. At the bottom of the movement, the athlete’s chest and thighs must make contact with the ground. The athlete can jump or step up from the ground. The athlete can jump or step over the barbell. A rep is finished when the athlete jumps or steps over the barbell and both feet are on the ground.