Complete in a 8 minutes window:
WORKOUT 1A :
FT
50 cal row
50 box jump over (60/50cm)
WORKOUT 1B :
Find 1 rep max clean.
Note: If 1A is not completed in under 8 minutes, athletes will not lift and will not have a score for 1B.
Rx’d
Men : Box jump 60cm (24 inches)
Women : Box jump 50cm (20 inches)
Scaled
Men : Box jump 60cm (24 inches) , stepping box jump over allowed
Women Box jump 50cm (20 inches) , stepping box jump over allowed
The workout begins with the row calories .
You can after the call of “3, 2, 1 ... go,” the athlete will grab the handle and start rowing. After 50 reps are completed, the athlete will move to the box jump. The monitor must read 50 calories before the athlete can unstrap and move to the box jump.
The athlete’s score for the wod 1A will be the time required to complete the 50 cal row and the 50 box jump over.
The athlete’s score for the wod 1B will be the max weight lifted (kg).
If the athlete completes all the cal row and the box jump over before the 8-minute cap, he or she will use the remaining time to complete Workout 1B, a 1-rep-max clean. The clean must be performed with a barbell, and the plates must be secured with collars. The athlete may complete as many attempts as he or she likes until the time cap is up but will only receive credit for the heaviest successful lift. . The minimum weight increase will be 0,5kg. The athlete may receive assistance from other people to load the barbell between lifts. Each athlete may use only one barbell for 1B and male athletes must use a 45-lb. (20-kg) barbell.
The athlete’s score for 1A will be the total time it takes to complete all 100 reps or the number of reps completed at the end of 8 minutes. The athlete’s score for 1B will be the heaviest weight successfully cleaned, in kilos. If the athlete does not complete the cal row and box jump over in less than 8 minutes, he or she will not log a score for 1B.
Concept2rower
box jump
barbell , collars and plates
*The official weight is in kg.
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.
All video submissions should be uncut and unedited in order to accurately display the performance. Prior to starting the workout, clearly show the weight of the plates. A clock or timer with the running workout time should be clearly visible throughout the entire workout. The monitor of the rower should also be clearly visible throughout the entire workout. Shoot the video from an angle so all movements can be clearly seen meeting the movement standards. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause.
ROW
The monitor on the rower must be set to zero at the beginning of the row. The athlete must stay seated on the rower until the monitor reads 50 calories.
The barbell begins on the ground.
The rep is complete when the athlete’s hips and knees are fully extended and the bar is resting on the shoulders in the front-rack position with the athlete’s elbows in front of the bar. Power cleans, squat cleans and split cleans are permitted. Hang cleans are not permitted.
Rx
There is no requirement to stand tall while on top of the box. A two-foot takeoff is always required, and only the athlete’s feet may touch the box. The athlete may jump on top of the box using a two-foot landing and then jump or step off to the other side, or the athlete may jump completely over the box. If jumping over the box, the feet must go over the box, not around it, and the athlete must use a two-foot landing.
Each rep is counted when the athlete lands on the ground on the opposite side, where they may begin their next rep.
Scaled
There is no requirement to stand tall while on top of the box. Only the athlete’s feet may touch the box. The athlete may step up or jump on top of the box and then jump or step down on the other side, or the athlete may jump completely over the box. If jumping over the box, the feet must go over the box, not around it.
Each rep is counted when the athlete lands on the ground on the opposite side, where they may begin their next rep.
French