3.2.18
Workout 18.2
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees
and
Workout 18.2a
1-rep-max clean
*12 Minute Total Time-Cap*
Rx’d: (Ages 16-54) Men use 50-lb. dumbbells Women use 35-lb. dumbbells
Scaled: (Ages 16-54) Men use 35-lb. dumbbells, stepping burpees allowed Women use 20-lb. dumbbells, stepping burpees allowed
Masters 55+: Men use 35-lb. dumbbells Women use 20-lb. dumbbells
Scaled Masters 55+: Men use 20-lb. dumbbells, jump over empty barbell, stepping burpees allowed Women use 10-lb. dumbbells, jump over empty barbell, stepping burpees allowed
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!
Welcome to #THEOPEN!
2.23.18
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
Teenagers 14-15: Boys use 35-lb. dumbbell Girls use 20-lb. dumbbell
Scaled Teenagers 14-15: Boys perform hanging knee-raises, use 20-lb. dumbbell Girls perform hanging knee-raises, use 10-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
3.17.17
We've got a repeat... Open Workout 17.4 is 16.4!
WORKOUT 16.4 Rx’d
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups
(RX: Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target)
(Scaled: Men deadlift 135 lb. and throw 20-lb. ball to 9-ft. target Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target)
(Masters Scaled: Men deadlift 135 lb. and throw 14-lb. ball to 9-ft. target and push press 65 lb. Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target and push press 45 lb.
17.3 Standards/Tips/Pointers
Open Workout 17.3 brings two things many of us have been waiting to see: barbells and heavy weight!
For some this will be a short workout, while for others it will be a marathon. Remember going into this workout that the pull-ups are just white noise around the real work of the snatches. Take your time and setup well for every snatch rep to reduce the chance of missed reps.
Make sure to spend plenty of time warming up since this is a highly technical movement utilizing the entire body.
Here are some movement standards you should be aware of:
- This is a standard chest-to-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed as long as all the requirements are met. The arms must be fully extended at the bottom, with the feet off the ground. At the top, the chest must clearly come into contact with the bar below the collarbone.
- In this workout, another person may assist the athlete in changing the plates on the barbell during the workout, or multiple barbells may be used.
- No bouncing or dropping and catching the barbell on the rebound. Once dropped, the barbell must settle on the ground before the athlete begins the next repetition.
- In every division, the athlete must pass through a full squat with hips below the knees. For the Rx’d division, catching the bar while above parallel will only be allowed if the athlete continues to drop below parallel in a smooth motion, without pausing or rising before achieving the required depth. A power snatch followed by an overhead squat will not be allowed. Scaled divisions and some masters divisions are not required to catch the bar below parallel and will be permitted to power snatch, pause or stand, and then proceed to the bottom of the overhead squat.
- For jumping pull-ups, the bar should be set up so it is at least 6 inches above the top of the athlete’s head when standing tall.