February 2 & 3, 2019
Mississauga, Ontario

Event P6.19.1

For Time

For time:


Squat Cleans

Handstand Pushups

Time Cap: 9 Minutes


W - 85 | 95 | 105, Hand Release Pushups

Intermediate (RX) 

M - 115 | 135 | 155, Handstand Pushups

W - 85 | 95 | 105, Handstand Pushups

Pro (RX+)

M - 135 | 155 | 175, Deficit Handstand Pushups

W - 95 | 105 | 125, Deficit Handstand Pushups

Event P6.19.2

For Time

For time:

1-2-3-4-5-6-7-8-9-10 Reps of:

Bench Press

Box Jump Overs

1 Rope Climb

Time Cap: 12 Minutes


W - 80lb Barbell, 20" Box, 3 Sit to Stand Rope Climbs

Intermediate (RX) 

M - 155lb Barbell, 30" Box, Regular Rope Climbs

W - 95lb Barbell, 24" Box, Regular Rope Climbs

Pro (RX+)

M - 185lb Barbell, 30" Box, Legless Rope Climbs

W - 110lb Barbell, 24" Box, Legless Rope Climbs

Event P6.19.3

Total Reps

As many reps as possible in 10 minutes of: 

25m Swim

4 Air Squats

8 Push Ups

12 Lunges (Alternating)

50m Swim

4 Air Squats

8 Push Ups

12 Lunges (Alternating)

Event P6.19.4

A: Reps | B: Weight

A: Max Bar Muscle Ups

Scaled: Chest-to-Bar Pull Ups OR Pull-Ups

Chest-to-Bar Pull-Up will rank higher than Pull-Ups

Intermediate (RX): Bar Muscle-Ups OR Chest-to-Bar Pull-Ups

Bar Muscle Up will rank higher than Chest-to-Bar Pull-Ups 

Pro: Bar Muscle-Ups

2 minute rest between Part A and B

B: Max Snatch

  • Athletes have three attempt windows, each :20 seconds in duration followed by 2 minutes of rest between attempts.
  • Barbells must be collared during lifts
  • Power, Split or "Squat" are all acceptable variations
  • Barbell must leave the floor before the :20 second window expires
  • Athletes must change their own weights
  • Fractional plates are NOT permitted

Event P6.19.5

Total Reps.

As many reps as possible in 8 minutes of:

15 Toes-to-Bar

15 Dumbbell Deadlifts

50 Double Unders

10 Dumbbell Thrusters

10 Chest-to-Bar Pullups

Scaled: W - 20lb Dumbbells, Knee Raises, Jumping Chest-to-Bar Pullups, Single Skips

Intermediate (RX): M - 50lb Dumbbells, Kipping Pullups  | W - 35lb Dumbbells, Kipping Pullups

Pro (RX+): M - 50lb Dumbbells | W - 35lb Dumbbells

Event P6.19.6

A: Time | B: Level

A: Illinois Agility Test

Athletes will have three attempts to find their best time. 

Score will be to the tenth of a second. 

B: Multi-Stage Fitness Test

Athletes will perform the 'Beep Test'

Score will be the highest level successfully completed. 

Seeding Workout.

Due Monday, Jan 28th at 8pm.


As many reps as possible in 6 minutes of:

8 Dumbbell Ground-to-Overhead

12 Bar-Facing Burpees


4 Minutes to find:

3 Rep Max Front Squat (no rack)

Dumbbell Weights

RX/RX+ M 50lb | W 35lb

Scaled W 20lb

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