Friday, 23 February 2018
Warm-up: Run the Block, 3 Rounds: 8 Calorie Row, 6 Lighter Dumbbell Clean and Jerks, 4 Toes to Bar, 2 Burpees
Mobility and Review of Standards
WOD: “18.1” – Judged by a peer or official judge at AllSport CrossFit
Complete as many rounds as possible
in 20 minutes of:
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
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
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
This workout begins with the athlete standing on the floor under
the pull-up bar. After the call of “3, 2, 1… go,” the athlete may
jump up and perform toes-to-bars. After 8 reps are complete,
the athlete will move to the dumbbell for hang clean and jerks.
The athlete must complete 5 clean and jerks on one arm, then 5
on the other arm. He or she will then move to the rower and pull
14 calories (12 for women). The monitor must read 14 calories
(12 for women) before the athlete can unstrap and move to the
pull-up bar for the next round.
The athlete’s score will be the total number of repetitions
completed within the 20-minute time cap. Each calorie completed
on the row will be equal to 1 rep.
• Pull-up bar
• Dumbbell of appropriate weight for your division*†
• Rower that counts calories, similar in type and calibration
to a Concept2 rower
* If you are using adjustable dumbbells, the largest plates
allowed are standard-sized 10-lb. (5 kg) metal change plates (9
inches in diameter). When the dumbbell is at rest, the bottom
of the handle cannot be more than 4 inches off the ground.
Any athlete using an unconventional or unmarked dumbbell
will need to confirm the weight of the dumbbell on a scale and
clearly show the height of the handle with a ruler or measuring
tape in his or her video submission. Kettlebells, fat bells or other
non-traditional dumbbells are not allowed.
† The official weight is in pounds. For your convenience, the
minimum acceptable weights in kilograms are 22.5 kg (50 lb.), 15
kg (35 lb.), 10 kg (20 lb.) and 5 kg (10 lb.).
For each workout, be sure the athlete has adequate space to
safely complete all the movements. Clear the area of all extra
equipment, people or other obstructions.
Any athlete who in any way alters the equipment or movements
described in this document or shown in the workout video may
be disqualified from the competition.
Strength: Front Squat 5X2 (Time Permitting)
Cool Down (Time Permitting): “Annie” – 50-40-30-20-10, Double Unders and Ab-Mat Sit-ups