18.1 Standards/Tips/Pointers
/
Holy grip Batman!
Open Workout 18.1 is an exciting but long 20 minute triplet that will leave you staring at your hands wondering what happened. The best part though is that it is a workout that will be fun and exciting for everyone within our community to complete.
WORKOUT 18.1
Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14 / 12-cal. row
Rx’d: (Ages 16-54) Men use 50-lb. dumbbell Women use 35-lb. dumbbell
Scaled: (Ages 16-54) Men perform hanging knee-raises, use 35-lb. dumbbell Women perform hanging knee-raises, use 20-lb. dumbbell
Masters 55+: Men use 35-lb. dumbbell Women use 20-lb. dumbbell
Scaled Masters 55+: Men perform sit-ups, use 20-lb. dumbbell Women perform sit-ups, use 10-lb. dumbbell
Tips and Pointers
- Just have singles for T2B? No problem! This is the perfect workout to test how far you can push yourself.
- Regardless of what movement or ability level you are at for the rig work, be sure to setup where you want using tape, wod wax, etc... then come up with a manageable plan for reps based on what you know you are capable of. Be smart, this is a long one!
- Take time during your warm-up to both review and practice the dumbbell clean and jerk standard. Most athletes should be able to go 5 and 5 on each arm but you don't want to exert more energy than needed to complete this movement.
- Have your rower setup and be ready to hop on when finished with the dumbbell. Don't rest... You can do that by controlling your row speed. Also, don't waste time messing with dampers, screens, and foot straps the whole workout. Be efficient so that you can maximize your strength on the row itself.
- Last but not least... It's the Open. Go hard, but pace yourself. Be smart until you get a feel for the workout and then begin to push and ask your body for more. Your brain will give up long before your body.
Movement Standards
It is EXTREMELY important that all athletes and judges read this section to be sure that proper movement patterns are being enforced. In bold are a few to pay particular attention to:
- In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. At the start of each rep, the arms must be fully extended with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. An overhand, underhand or split-grip are all permitted.
- Both feet must come into contact with the bar at the same time, inside the hands.
- Athletes may wrap tape around the pull-up bar OR wear hand protection (gymnastics-style grips, gloves, etc.), but they may not tape the bar AND wear hand protection.
- After the dumbbell is lifted off the floor, the athlete must pause with the dumbbell at the hang position, either at his or her side or between the legs.
- From there, the athlete may perform a muscle clean, power clean, squat clean or split clean, so long as the dumbbell comes up and makes contact with the shoulder before being lifted overhead.
- Once at the shoulder, the athlete may get the dumbbell overhead any way he or she chooses. Shoulder press, push press, push jerk and split jerk are all permitted.
- The non-working hand may not come into contact with the body or the dumbbell while the dumbbell is being lifted.
- Athletes may use two hands while lowering the dumbbell between reps.
- At the top, the arm, hips and knees must be fully locked out with the dumbbell clearly over the middle of the athlete’s body when viewed from profile. Once the athlete has reached lockout, the repetition will count. If a split jerk is performed, both feet must return and be in line under the athlete’s body while the dumbbell is locked out overhead.
- Each round, athletes must perform 5 repetitions on one arm, then switch and perform the next 5 with the other arm.
- The monitor on the rower must be set to zero at the beginning of each row. The athlete or the judge may reset the monitor. The athlete must stay seated on the rower until the monitor reads 14 / 12 calories.
- In the hanging knee-raise, the arms and hips must be fully extended at the bottom with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. An overhand, underhand or splitgrip are all permitted. At the top, the athlete will raise his or her torso so the chest is upright and the hands touch the toes or the dumbbells.
Join us at 6am, 9am, or for "Friday Night Lights" from 4:30-7:30pm! OVC OPEN Performance Challenge Participants - Don't forget to bring a snack for bonus points.
Not registered yet? Get to Games.CrossFit.com ASAP and Sign-Up!
Most importantly... Have fun and enjoy yourself!! This is just start to the 2018 CrossFit Games Open and we have five weeks ahead of us. Cheer on your OVC community and do your best!
