Welcome to ELFIT Throwdown Bahrain 2019 Online Qualifiers:

For Time:

3 Rounds of the following:

40 Double Unders - 12 Thrusters - 12 Chest to Bar Pull Ups

Then

3 Rounds of the following:

40 Double Unders - 8 Thrusters - 4 Bar Muscle Ups

10 Min. Time Cap

The Third Individual Qualifier is “ETQ19.3” This workout begins with the athlete standing tall and not touching any equipment, the Rig, Rope and a loaded barbell are in full view.

At the call of “3-2-1 ... go,” the athlete will pick up the rope and start preforming 3 rounds of 40 Double Unders followed by 12 Thrusters 75/55 lbs then 12 Chest to Bar Pull Ups, once the first three rounds are finished, the athlete will start the second three rounds of 40 Double Unders, 8 Thrusters at 135/95 lbs and 4 Bar Muscle Ups. 2 Barbells are allowed for this workout.this workout is for time meaning the athlete with fastest time to complete the workout gets the highest score

SCORE: The Score will be the time it takes to complete the workout or the total number of repetitions completed within the 10-minute time cap

Equipment: Below equipment applies for the Males/Females 15+ divisions:

• First Barbell Total Weight: 75/55 lbs (34/25 kg) • Second Barbell Total Weight: 135/95 lbs (61/43 kg) • Speed Rope • A Pull Up Bar

Note: Females must use a 15kg (35lbs) Barbell during their workout

EQUIPMENT NOTES: MUST HAVE:

• A Rope • A Pull Up Bar • Barbell with weights • Collars for the barbell

CAN USE:

• Tape • Gloves or leather straps to protect the hand • Knee sleeves • Wristbands • Weightlifting belt • Training or weightlifting shoes • Magnesia/Chalk

CAN NOT USE:

• Any kind of grip enhancement strap • Athletes can use either hand protection OR tape on the bar, NOT BOTH

MOVEMENT STANDARDS

Double Unders:

This is a standard double-under in which the rope passes the feet twice on each jump.

Chest to bar Pull-Ups:

The rep starts with the athlete hanging in full extension from the pull up bar and ending with the athlete’s chest clearly making contact with the bar below the collar bone. Strict, gymnastic kip and butterfly kip are allowed.

Thrusters:

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. No racks allowed. The hip crease must clearly pass below the top of the knees in the bottom position. A full squat clean into the thruster is allowed 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 allowed. The barbell must come to a full lockout overhead, with the hips, knees and arms fully extended, and the bar directly over the middle of the athlete’s body.

Bar Muscle-ups:

In the bar muscle-up, the athlete must begin with, or pass through, a hang below the bar with arms fully extended and 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 over 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 shoulders over or in front of the bar.

VIDEO SUBMISSION STANDARDS ○ Athletes who want to qualify for ELFIT Throwdown Bahrain 2019 Online Qualifier have to submit

their score via compeition corner official page before the announced deadline ○ A video is NOT required for submitting your score, you MAY be asked for a video if you qualify for

the finals.

○ All submission videos must clearly show the Judge throughout the workout. Videos submitted without a Judge will be invalid.

○ Videos must be uploaded on a public platform (i.e. Youtube, Vimeo, Google drive), Athletes will have to provide the link to the video while submitting their score.

○ All video submissions should be uncut and unedited in order to accurately display the performance.

○ The Shoot should be from an angle so all exercises can be clearly seen meeting the movement standards.

○ It is the sole responsibility of the Athlete to ensure the timely and successful submission of their workout each week. Submissions that are incomplete or not verified will not be accepted.

○ While scores are being validated through your affiliate manager ELFIT Judging team holds the right to review any or all videos submitted, As part of this video review process, the Athletes posted score may be accepted, modified or invalidated without warning and after the close of the competition.

Before starting each workout, the Athlete must do the following:

○ Athlete must state name, Judge name and affiliate/facility. ○ All equipment used must be clearly displayed and measured (Weights, Barbells, Rope, Pull up bar, ETC.) ○ The Athlete, Judge, Timer, and Equipment that will be used must be visible inside the frame of the video

during the whole time of the workout. ○ You must make sure to read the description to be aware of details

Please make sure to check the online submission General Guidelines HERE

SCORE SUBMISSION DEADLINE

Please make sure to read the full workout description, and submit your score in time. EQ19.3 Scores must be submitted before the 20th of September 2019, 19:59 GMT. No latecomers will be accepted, no matter the reason. In case of questions regarding the workouts, contact support@elfiteg.com. In case of questions regarding the score submission and login issues, contact suppor@competitioncorner.net